A smoothie seems like the perfect weight-loss elixir. It's quick and easy (especially if you follow these time-saving tricks [1]), 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 [2], 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 [3] |
1.4 |
0.2 |
0.8 |
44.5 |
290 |
| Kale |
34 [4] |
1.3 |
— |
2.2 |
90.5 |
300 |
| Spinach |
7 [5] |
0.7 |
0.1 |
0.9 |
29.7 |
167 |
| Swiss chard |
7 [6] |
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 [8] |
3.4 |
0.3 |
1 |
6 |
244 |
| Apple (1/2 medium) |
47 [9] |
2.1 |
9.3 |
0.2 |
5.4 |
95.8 |
| Banana (1/2 medium) |
48 [10] |
1.4 |
6.7 |
0.6 |
2.7 |
195 |
| Blackberries |
31 [11] |
3.8 |
3.5 |
1 |
20.9 |
117 |
| Blueberries |
42 [12] |
1.8 |
7.4 |
0.5 |
4.4 |
57 |
| Cantaloupe |
27 [13] |
.7 |
6.1 |
0.7 |
7 |
208 |
| Cherries |
49 [14] |
1.6 |
9.9 |
0.8 |
10 |
180 |
| Dates, medjool (2) |
44 [15] |
1.2 |
10 |
0.2 |
8 |
104 |
| Grapes, red or green |
44 [16] |
0.7 |
11.7 |
0.5 |
7.6 |
144 |
| Grapefruit (1/2 medium fruit) |
20 [17] |
0.7 |
4.5 |
0.4 |
7.7 |
89 |
| Honeydew |
31 [18] |
0.7 |
6.9 |
0.5 |
5.1 |
194 |
| Kiwi (1) |
31 [19] |
2.1 |
6.2 |
0.8 |
23.5 |
215 |
| Mango |
50 [20] |
1.3 |
11.3 |
0.7 |
8.3 |
139 |
| Nectarine (1/2 medium fruit) |
31 [21] |
1.2 |
5.6 |
0.8 |
4.3 |
143 |
| Orange (1/2 medium fruit) |
31 [22] |
1.6 |
6.1 |
0.6 |
26.2 |
119 |
| Papaya |
27 [23] |
1.3 |
4.1 |
0.4 |
16.8 |
180 |
| Peach (1/2 medium fruit) |
29 [24] |
1.1 |
6.3 |
0.7 |
4.5 |
143 |
| Pear (1/2 medium fruit) |
52 [25] |
2.8 |
8.7 |
0.3 |
8 |
106 |
| Plum (1) |
30 [26] |
0.9 |
6.5 |
0.5 |
4 |
104 |
| Pineapple |
41 [27] |
1.2 |
8.1 |
0.4 |
10.7 |
90 |
| Raspberries |
41 [28] |
1.2 |
8.1 |
0.4 |
10.7 |
90 |
| Strawberries |
24 [29] |
1.5 |
3.5 |
0.5 |
12.2 |
116 |
| Watermelon |
23 [30] |
0.3 |
4.7 |
0.5 |
5.3 |
85 |
Extras
| 1 cup |
Calories |
Fiber (g) |
Sugars (g) |
Protein |
Calcium |
Potassium |
| Almonds (8) |
55 [32] |
1.1 |
0.5 |
0.2 |
23.8 |
70 |
| Almond butter (1 tbsp) |
95 [33] |
2 |
1 |
3.5 |
40 |
— |
| Cannellini beans (1/4 cup) |
50 [34] |
2.5 |
0.3 |
3 |
20 |
125 |
| Chia seeds (1/2 tbsp) |
43 [35] |
3 |
0 |
1.5 |
55 |
53 |
| Cottage cheese, 2% fat (3 oz.) |
62 [36] |
0 |
2.7 |
8.2 |
102.9 |
— |
| Flaxmeal (1/2 tbsp) |
15 [37] |
1 |
0 |
0.8 |
5 |
— |
| Flaxseed oil (1 tbsp) |
120 [38] |
0 |
0 |
0 |
0 |
0 |
| Greek yogurt, plain (3 oz.) |
50 [39] |
0 |
3.5 |
9 |
100.1 |
— |
| Greek yogurt, vanilla (3 oz.) |
65 [40] |
0 |
8 |
7 |
100.1 |
— |
| Honey (1/2 tbsp) |
32 [41] |
0 |
8.6 |
0 |
0.6 |
5.5 |
| Maple syrup (1/2 tbsp) |
34 [42] |
0 |
9.1 |
0 |
10.3 |
— |
| Peanut butter (1 tbsp) |
95 [43] |
1.5 |
0.5 |
4 |
10 |
— |
| Protein powder, vanilla, plant-based (1/2 scoop) |
45 [44] |
2.5 |
0.5 |
8.5 |
10 |
— |
| Protein powder, vanilla, whey (1/2 scoop) |
70 [45] |
0 |
1 |
12.5 |
100 |
80 |
| Rolled oats (1/4 cup) |
95 [46] |
2.5 |
0.5 |
3.5 |
10 |
— |
| Tofu, soft (1/5 block) |
60 [47] |
0.5 |
0 |
6 |
100 |
— |
| Wheat germ (1/2 tbsp) |
10 [48] |
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 [50] |
0.5 |
0 |
1 |
450 |
35 |
| Carrot juice, fresh |
50 [51] |
0 |
0 |
1.5 |
62.8 |
— |
| Green tea |
0 [52] |
0 |
0 |
0 |
0 |
15 |
| Chocolate milk, lowfat |
158 [53] |
1.3 |
24.9 |
8.1 |
287.5 |
425 |
| Coconut milk, original |
80 [54] |
0 |
6 |
1 |
450 |
40 |
| Coconut water |
43 [55] |
0 |
0.1 |
0.7 |
28.7 |
480 |
| Pomegranate juice |
150 [56] |
0 |
32 |
1 |
0 |
600 |
| Skim milk |
90 [57] |
0 |
12 |
8 |
300 |
400 |
| Rice milk, unsweetened original |
90 [58] |
0 |
0 |
0.5 |
300 |
— |
| Soy milk, unsweetened original |
80 [59] |
2 |
1 |
7 |
300 |
340 |
| Soy milk, vanilla |
100 [60] |
0.1 |
0.8 |
6 |
450 |
300 |
Links:
[1] https://www.popsugar.com/fitness/Time-Saving-Smoothie-Tips-37051492
[2] https://www.popsugar.com/fitness/Smoothies-Weight-Loss-35401577
[3] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-beet-greens-raw_f-ZmlkPTEyNzMxMw.html
[4] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-kale-raw_f-ZmlkPTcwODcw.html
[5] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-spinach-raw_f-ZmlkPTcxMDI4.html
[6] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-swiss-chard-silverbeet-raw_f-ZmlkPTYzMzAz.html
[7] https://www.popsugar.com/fitness/How-Make-Smoothie-Weight-Loss-42439504
[8] http://www.calorieking.com/foods/calories-in-fresh-fruits-avocados-average-all-varieties-raw_f-ZmlkPTYzODU0.html
[9] http://www.calorieking.com/foods/calories-in-fresh-fruits-apples-raw-with-skin_f-ZmlkPTYzODc4.html
[10] http://www.calorieking.com/foods/calories-in-fresh-fruits-bananas-raw_f-ZmlkPTczMzI5.html
[11] http://www.calorieking.com/foods/calories-in-fresh-fruits-blackberries-raw_f-ZmlkPTYzODIy.html
[12] http://www.calorieking.com/foods/calories-in-fresh-fruits-blueberries-raw_f-ZmlkPTYzODI1.html
[13] http://www.calorieking.com/foods/calories-in-fresh-fruits-cantaloupe-melons-raw_f-ZmlkPTYzNzQ0.html
[14] http://www.calorieking.com/foods/calories-in-fresh-fruits-cherries-sweet-raw_f-ZmlkPTYzODAz.html
[15] http://www.calorieking.com/foods/calories-in-dried-fruits-dates-whole-pitted-california_f-ZmlkPTEwMjk4MA.html
[16] http://www.calorieking.com/foods/calories-in-fresh-fruits-grapes-red-or-green-european-type-raw_f-ZmlkPTYzNzQ4.html
[17] http://www.calorieking.com/foods/calories-in-fresh-fruits-grapefruit-average-all-varieties-raw_f-ZmlkPTYzNzY5.html
[18] http://www.calorieking.com/foods/calories-in-fresh-fruits-honeydew-melons-raw_f-ZmlkPTYzNzQ2.html
[19] http://www.calorieking.com/foods/calories-in-fresh-fruits-kiwi-fruit-chinese-gooseberries-raw_f-ZmlkPTYzNzYy.html
[20] http://www.calorieking.com/foods/calories-in-fresh-fruits-mangos-raw_f-ZmlkPTYzNzQy.html
[21] http://www.calorieking.com/foods/calories-in-fresh-fruits-nectarines-raw_f-ZmlkPTYzNzE1.html
[22] http://www.calorieking.com/foods/calories-in-fresh-fruits-oranges-average-all-varieties-raw_f-ZmlkPTYzNzE5.html
[23] http://www.calorieking.com/foods/calories-in-fresh-fruits-papayas-raw_f-ZmlkPTYzNzAy.html
[24] http://www.calorieking.com/foods/calories-in-fresh-fruits-peaches-raw_f-ZmlkPTYzNzA3.html
[25] http://www.calorieking.com/foods/calories-in-fresh-fruits-pears-raw_f-ZmlkPTYzNjg2.html
[26] http://www.calorieking.com/foods/calories-in-fresh-fruits-plums-raw_f-ZmlkPTYzNjM4.html
[27] http://www.calorieking.com/foods/calories-in-fresh-fruits-pineapple-raw_f-ZmlkPTYzNjYz.html
[28] http://www.calorieking.com/foods/calories-in-fresh-fruits-raspberries-raw_f-ZmlkPTYzNjAz.html
[29] http://www.calorieking.com/foods/calories-in-fresh-fruits-strawberries-raw_f-ZmlkPTYzNjMy.html
[30] http://www.calorieking.com/foods/calories-in-fresh-fruits-watermelon-raw_f-ZmlkPTYzNjA1.html
[31] https://www.popsugar.com/fitness/Smoothie-Causes-Weight-Gain-40903245
[32] http://www.calorieking.com/foods/calories-in-nuts-almonds-raw_f-ZmlkPTYyNDEx.html
[33] http://www.calorieking.com/foods/calories-in-nut-spreads-almond-butter-natural-no-salt-added-creamy-roasted_f-ZmlkPTEzMzI3OA.html
[34] http://www.calorieking.com/foods/calories-in-canned-legumes-beans-plain-beans-cannellini-whit-kidney_f-ZmlkPTEwNDI1OA.html
[35] http://www.calorieking.com/foods/calories-in-seeds-chia-raw-goodness-gluten-free_f-ZmlkPTE4MjI2OQ.html
[36] http://www.calorieking.com/foods/calories-in-cottage-cheese-small-curd-low-fat-2-milk-fat_f-ZmlkPTEyNjc0Mg.html
[37] http://www.calorieking.com/foods/calories-in-seeds-flaxseed-meal_f-ZmlkPTEzODcwMQ.html
[38] http://www.calorieking.com/foods/calories-in-oils-flaxseed_f-ZmlkPTk1NjA0.html
[39] http://www.calorieking.com/foods/calories-in-yogurts-greek-blended-plain-no-fat_f-ZmlkPTE2OTM1MQ.html
[40] http://www.calorieking.com/foods/calories-in-yogurts-greek-blended-vanilla-no-fat_f-ZmlkPTE2OTM1Mg.html
[41] http://www.calorieking.com/foods/calories-in-honeys-honey_f-ZmlkPTY5Njk1.html
[42] http://www.calorieking.com/foods/calories-in-syrups-pure-maple-organic-or-100_f-ZmlkPTE0NTc3Nw.html
[43] http://www.calorieking.com/foods/calories-in-nut-spreads-peanut-butter-organic-roasted-no-salt-added-crunchy-or-creamy_f-ZmlkPTEwMjcwMA.html
[44] http://www.gardenoflife.com/Products-for-Life/Foundational-Nutrition/RAW-Protein.aspx
[45] http://www.calorieking.com/foods/calories-in-energy-nutritional-drink-mixes-100-whey-protein-vanilla-cream-dry_f-ZmlkPTE4NjU4OA.html
[46] http://www.calorieking.com/foods/calories-in-breakfast-cereals-to-be-cooked-oats-regular-rolled_f-ZmlkPTE3MTg0Mw.html
[47] http://www.calorieking.com/foods/calories-in-tofu-products-soft_f-ZmlkPTU4ODQx.html
[48] http://www.calorieking.com/foods/calories-in-grains-wheat-germ-raw_f-ZmlkPTExNjQ3Mw.html
[49] https://www.popsugar.com/fitness/Breakfast-Smoothies-Weight-Loss-32187321
[50] http://www.calorieking.com/foods/calories-in-nut-drinks-pure-almond-unsweetened-original_f-ZmlkPTE5ODY1Nw.html
[51] http://www.calorieking.com/foods/calories-in-fruit-vegetable-juices-carrot-fresh_f-ZmlkPTE1MjAzNg.html
[52] http://www.calorieking.com/foods/calories-in-teas-green-100-natural_f-ZmlkPTk4ODg2.html
[53] http://www.calorieking.com/foods/calories-in-milk-flavored-milk-chocolate-low-fat-1_f-ZmlkPTExNjc0MA.html
[54] http://www.calorieking.com/foods/calories-in-nut-drinks-pure-coconut-original_f-ZmlkPTE5MjQ1MA.html
[55] http://www.calorieking.com/foods/calories-in-energy-nutritional-drinks-pure-coconut-water-all-flavors_f-ZmlkPTE3MzEyOA.html
[56] http://www.calorieking.com/foods/calories-in-fruit-vegetable-juices-100-pomegranate_f-ZmlkPTg0MTI1.html
[57] http://www.calorieking.com/foods/calories-in-milk-flavored-milk-fat-free_f-ZmlkPTk2NzUy.html
[58] http://www.calorieking.com/foods/calories-in-rice-drinks-refrigerated-enriched-unsweetened-original_f-ZmlkPTIwMjYyMw.html
[59] http://www.calorieking.com/foods/calories-in-soy-drinks-soymilk-organic-unsweetened_f-ZmlkPTE5MjQ1Nw.html
[60] http://www.calorieking.com/foods/calories-in-soy-drinks-soymilk-vanilla_f-ZmlkPTcxOTMz.html
