Calories in Smoothie
98 calories per 100g (333 cal per 1 small)
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A homemade fruit smoothie has roughly 235 calories per 8-oz cup and about 465 for a hearty 16-oz serving (98 calories per 100g). The range is huge, though: a light green smoothie can be 150–200 calories, a fruit-and-yogurt smoothie 250–350, and a protein smoothie 300–400. Store-bought smoothies climb fastest — a large Smoothie King, Jamba, or peanut-butter blend can top 500–900 calories once juice, sherbet, and add-ins pile up.
Smoothie contains 98 calories per 100g (333 cal per 1 small). Contains 4g of protein per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
Low Calorie
Just 98 calories per 100g
Low Fat
Only 1.5g fat per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
Calories in Popular Smoothie Types & Brands
What you blend matters far more than the fact that it's a smoothie. Homemade fruit smoothies are moderate; store-bought smoothies made with juice, sherbet, or frozen yogurt can rival a milkshake. Here's how common smoothies compare (per typical serving, before you upsize the cup):
| Type | Calories | Notes |
|---|---|---|
| Green smoothie (fruit + greens + water) | 150–200 cal | 16 oz; lightest option |
| Fruit smoothie (berries, banana, water) | 200–250 cal | 16 oz; no added sugar |
| Fruit + yogurt smoothie | 250–350 cal | 16 oz; Greek yogurt adds protein |
| Protein smoothie (whey + fruit + milk) | 300–400 cal | 16 oz; 25–35g protein |
| Peanut butter / meal-replacement | 500–700 cal | Nut butter & oats drive it up |
| Acai bowl / thick smoothie bowl | 400–600 cal | Granola & honey toppings add up |
| Bottled smoothie (Naked, Bolthouse) | 270–320 cal | 15.2 oz; often all-juice, high sugar |
| McDonald's fruit smoothie (medium) | ~250 cal | Made with a sweetened base |
| Starbucks smoothie | ~300 cal | Grande, with protein powder option |
| Smoothie King 'Slim Blend' (20 oz) | 250–350 cal | Their lighter menu line |
| Jamba original fruit smoothie (22 oz) | 300–450 cal | Regular size; juice-based |
| Smoothie King 'The Hulk' (large) | 900+ cal | Weight-gain blend — a full meal |
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About Smoothie Nutrition
A smoothie is a blended drink built from fruit, a liquid (milk, juice, or water), and often yogurt, protein powder, or greens. Calories depend almost entirely on what goes in the blender: a plain fruit-and-water smoothie can be as light as 150 calories, while a large store-bought smoothie made with fruit juice, frozen yogurt, or sherbet can pack 500–900. A reasonable homemade fruit smoothie lands around 235 calories per 8-oz cup, or roughly 465 for a 16-oz blend. The biggest hidden calorie sources are fruit juice and sweetened yogurt (added sugar), nut butters and oils (fat), and simply making the serving bigger — a 24-oz cup holds three cups of smoothie, not one. Built with whole fruit, unsweetened liquid, and a protein source, a smoothie can be a balanced meal; built with juice and sherbet, it's closer to a milkshake.
With 98 calories per 100 grams, Smoothie provides 4g of protein,18g of carbohydrates, and 1.5g of fat.
Macronutrient Breakdown
- Protein: 4g - 16% of calories
- Carbohydrates: 18g - 73% of calories (including 1.5g fiber)
- Fat: 1.5g - 14% of calories
Health Benefits of Smoothie
- An easy way to get 1–2 servings of fruit and vegetables in a single drink
- Whole fruit and greens add fiber, potassium, vitamin C, and antioxidants
- Yogurt, milk, or protein powder turn a smoothie into a balanced, filling meal or recovery drink
- Blending keeps the fiber that's lost when fruit is juiced, so it's gentler on blood sugar than juice
- A convenient vehicle for hard-to-eat foods like spinach, flaxseed, and chia
- Portion and ingredients are fully in your control when made at home
How to Eat Smoothie
Build a balanced smoothie with a formula: one cup of whole fruit, a handful of greens, a protein source (Greek yogurt, milk, or a scoop of protein powder), and an unsweetened liquid like water or milk. Skip fruit juice and sherbet, which are the fastest way to double the calories and sugar. Watch the size — a 16-oz smoothie is one serving, while the 24–32 oz cups sold at smoothie chains are two to three. Frozen fruit makes it thick without ice diluting the flavor, and adding protein or healthy fat (a tablespoon of nut butter, chia, or flax) turns a snack into a meal that keeps you full.
Selection and Storage
Smoothies are best consumed right after blending, when the texture and vitamin C are at their peak. Leftovers keep 1 day in a sealed jar in the fridge; shake before drinking as they separate, and freeze in molds for smoothie 'pucks' or popsicles. At a smoothie shop, ask what the base is — a smoothie 'made with juice, sherbet, or a sweetened mix' will be far higher in calories and sugar than one blended with whole fruit and milk or water. Check the size, too: many chain 'small' cups are 16–20 oz.
Dietary Considerations
Smoothies fit most diets when the ingredients match the goal. For weight loss, keep it to a 12–16 oz cup, use whole fruit instead of juice, add protein for fullness, and count it as a meal rather than a drink on top of one. For higher protein, blend in Greek yogurt, milk, or protein powder. Dairy-free and vegan smoothies work with plant milks and pea or soy protein. The main pitfalls are added sugar (from juice, sherbet, honey, or sweetened yogurt) and oversized servings — a large chain smoothie can carry as many calories as a full meal.
Related Foods & Further Reading
A smoothie's calories track its ingredients, not its name — the same 16-oz cup can be a 200-calorie green blend or a 700-calorie meal replacement. The base fruit is usually the smallest part: a banana adds about 105 calories and a whole orange around 62, so most of the total comes from the liquid and the add-ins. Swapping fruit juice for water or milk and stirring in Greek yogurt for protein turns a sugary drink into a balanced one, and for a filling breakfast a bowl of oatmeal delivers similar staying power per calorie. When you need protein on the go without the blender, compare the numbers against a protein bar. Use the type-and-brand chart above to see exactly where your smoothie lands.
Frequently Asked Questions About Smoothie
How many calories are in a smoothie?
A homemade fruit smoothie has roughly 235 calories per 8-oz cup, or about 465 for a 16-oz serving (98 calories per 100g). The real number depends heavily on ingredients: a light green smoothie can be 150–200 calories, a fruit-and-yogurt smoothie 250–350, and a large store-bought smoothie made with juice or sherbet can reach 500–900.
How many calories are in a Smoothie King smoothie?
It ranges enormously by blend and size. Smoothie King's lighter 'Slim Blends' run about 250–350 calories for a 20-oz cup, while indulgent or weight-gain blends like The Hulk can exceed 900 calories. Choosing a smaller size and a blend 'made with whole fruit' rather than turbinado sugar or ice cream keeps the calories in check.
How many calories are in a Jamba Juice smoothie?
A regular (about 22-oz) Jamba fruit smoothie is roughly 300–450 calories, with lighter 'reduced-calorie' options near 200 and richer blends like Peanut Butter Moo'd topping 600. Ordering the smallest size and asking for it made without added sherbet or fruit juice lowers both calories and sugar.
Are smoothies good for weight loss?
They can be, if you treat the smoothie as a meal rather than an extra. Keep it to a 12–16 oz cup, use whole fruit instead of juice, add protein (Greek yogurt, milk, or protein powder) for fullness, and skip sherbet and added sweeteners. Problems start when a 24–32 oz juice-based smoothie is drunk on top of regular meals — that can add 500+ calories without much satiety.
What makes a smoothie high in calories?
Three things drive the calories up: liquid choice (fruit juice and sweetened milk add far more than water or unsweetened milk), extras like frozen yogurt, sherbet, honey, nut butters, and oils, and simply the size — a 24-oz cup holds about three cups of smoothie. Building with whole fruit, greens, unsweetened liquid, and a lean protein keeps a smoothie satisfying without the calorie spike.
Quick Nutrition Facts
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Data Source
Compiled from product labelSmoothie has no matching record in USDA FoodData Central, so these values were compiled from the manufacturer's published Nutrition Facts panel. They are not USDA-verified.
Learn how to use this data →Nutrition Guides
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Data Accuracy Note: Most nutrition values are based on USDA FoodData Central laboratory analysis; the rest are taken from the manufacturer's published Nutrition Facts panel, and each food page says which applies. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.