A smoothie seems like the perfect weight-loss elixir. It's quick and easy (especially if you follow these time-saving tricks), but since it's easy to throw just about anything into your NutriBullet or blender, it's hard to know just how many calories a smoothie really contains. When you're trying to lose weight, nutritionists recommend a smoothie stays between 300 and 400 calories, so take a peek at the breakdown below, do a little math, and find out just how many calories are in your go-to smoothie.
Greens
| 1 cup |
Calories |
Fiber (g) |
Sugars (g) |
Protein |
Calcium |
Potassium |
| Beet Greens |
8 |
1.4 |
0.2 |
0.8 |
44.5 |
290 |
| Kale |
34 |
1.3 |
— |
2.2 |
90.5 |
300 |
| Spinach |
7 |
0.7 |
0.1 |
0.9 |
29.7 |
167 |
| Swiss chard |
7 |
0.6 |
0.4 |
0.6 |
18.4 |
136 |
Fruit
| 1/2 cup (unless otherwise specified) |
Calories |
Fiber (g) |
Sugars (g) |
Protein |
Calcium |
Potassium |
| Avocado (1/4 fruit) |
80 |
3.4 |
0.3 |
1 |
6 |
244 |
| Apple (1/2 medium) |
47 |
2.1 |
9.3 |
0.2 |
5.4 |
95.8 |
| Banana (1/2 medium) |
48 |
1.4 |
6.7 |
0.6 |
2.7 |
195 |
| Blackberries |
31 |
3.8 |
3.5 |
1 |
20.9 |
117 |
| Blueberries |
42 |
1.8 |
7.4 |
0.5 |
4.4 |
57 |
| Cantaloupe |
27 |
.7 |
6.1 |
0.7 |
7 |
208 |
| Cherries |
49 |
1.6 |
9.9 |
0.8 |
10 |
180 |
| Dates, medjool (2) |
44 |
1.2 |
10 |
0.2 |
8 |
104 |
| Grapes, red or green |
44 |
0.7 |
11.7 |
0.5 |
7.6 |
144 |
| Grapefruit (1/2 medium fruit) |
20 |
0.7 |
4.5 |
0.4 |
7.7 |
89 |
| Honeydew |
31 |
0.7 |
6.9 |
0.5 |
5.1 |
194 |
| Kiwi (1) |
31 |
2.1 |
6.2 |
0.8 |
23.5 |
215 |
| Mango |
50 |
1.3 |
11.3 |
0.7 |
8.3 |
139 |
| Nectarine (1/2 medium fruit) |
31 |
1.2 |
5.6 |
0.8 |
4.3 |
143 |
| Orange (1/2 medium fruit) |
31 |
1.6 |
6.1 |
0.6 |
26.2 |
119 |
| Papaya |
27 |
1.3 |
4.1 |
0.4 |
16.8 |
180 |
| Peach (1/2 medium fruit) |
29 |
1.1 |
6.3 |
0.7 |
4.5 |
143 |
| Pear (1/2 medium fruit) |
52 |
2.8 |
8.7 |
0.3 |
8 |
106 |
| Plum (1) |
30 |
0.9 |
6.5 |
0.5 |
4 |
104 |
| Pineapple |
41 |
1.2 |
8.1 |
0.4 |
10.7 |
90 |
| Raspberries |
41 |
1.2 |
8.1 |
0.4 |
10.7 |
90 |
| Strawberries |
24 |
1.5 |
3.5 |
0.5 |
12.2 |
116 |
| Watermelon |
23 |
0.3 |
4.7 |
0.5 |
5.3 |
85 |
Extras
| 1 cup |
Calories |
Fiber (g) |
Sugars (g) |
Protein |
Calcium |
Potassium |
| Almonds (8) |
55 |
1.1 |
0.5 |
0.2 |
23.8 |
70 |
| Almond butter (1 tbsp) |
95 |
2 |
1 |
3.5 |
40 |
— |
| Cannellini beans (1/4 cup) |
50 |
2.5 |
0.3 |
3 |
20 |
125 |
| Chia seeds (1/2 tbsp) |
43 |
3 |
0 |
1.5 |
55 |
53 |
| Cottage cheese, 2% fat (3 oz.) |
62 |
0 |
2.7 |
8.2 |
102.9 |
— |
| Flaxmeal (1/2 tbsp) |
15 |
1 |
0 |
0.8 |
5 |
— |
| Flaxseed oil (1 tbsp) |
120 |
0 |
0 |
0 |
0 |
0 |
| Greek yogurt, plain (3 oz.) |
50 |
0 |
3.5 |
9 |
100.1 |
— |
| Greek yogurt, vanilla (3 oz.) |
65 |
0 |
8 |
7 |
100.1 |
— |
| Honey (1/2 tbsp) |
32 |
0 |
8.6 |
0 |
0.6 |
5.5 |
| Maple syrup (1/2 tbsp) |
34 |
0 |
9.1 |
0 |
10.3 |
— |
| Peanut butter (1 tbsp) |
95 |
1.5 |
0.5 |
4 |
10 |
— |
| Protein powder, vanilla, plant-based (1/2 scoop) |
45 |
2.5 |
0.5 |
8.5 |
10 |
— |
| Protein powder, vanilla, whey (1/2 scoop) |
70 |
0 |
1 |
12.5 |
100 |
80 |
| Rolled oats (1/4 cup) |
95 |
2.5 |
0.5 |
3.5 |
10 |
— |
| Tofu, soft (1/5 block) |
60 |
0.5 |
0 |
6 |
100 |
— |
| Wheat germ (1/2 tbsp) |
10 |
0.4 |
0 |
0.7 |
3.3 |
21.5 |
Liquid
| 1 cup |
Calories |
Fiber (g) |
Sugars (g) |
Protein |
Calcium |
Potassium |
| Almond milk, unsweetened original |
30 |
0.5 |
0 |
1 |
450 |
35 |
| Carrot juice, fresh |
50 |
0 |
0 |
1.5 |
62.8 |
— |
| Green tea |
0 |
0 |
0 |
0 |
0 |
15 |
| Chocolate milk, lowfat |
158 |
1.3 |
24.9 |
8.1 |
287.5 |
425 |
| Coconut milk, original |
80 |
0 |
6 |
1 |
450 |
40 |
| Coconut water |
43 |
0 |
0.1 |
0.7 |
28.7 |
480 |
| Pomegranate juice |
150 |
0 |
32 |
1 |
0 |
600 |
| Skim milk |
90 |
0 |
12 |
8 |
300 |
400 |
| Rice milk, unsweetened original |
90 |
0 |
0 |
0.5 |
300 |
— |
| Soy milk, unsweetened original |
80 |
2 |
1 |
7 |
300 |
340 |
| Soy milk, vanilla |
100 |
0.1 |
0.8 |
6 |
450 |
300 |
