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How Many Calories in Smoothie Ingredients

Before Your Next Sip: Calories in Smoothie Ingredients

A smoothie seems like the perfect weight-loss elixir. It's quick and easy (especially if you follow this tip), but since it's easy to throw just about anything in the mix, it's hard to know just how many calories a smoothie really contains. Take a peek at the breakdown below, do a little math, and let us know how many calories are in your go-to smoothie.

Greens

1 cup Calories Fibre (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
 

Fruit

1/2 cup (unless otherwise specified) Calories Fibre (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
Rockmelon 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 Fibre (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 (85g) 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 yoghurt, plain (85g) 50 0 3.5 9 100.1
Greek yoghurt, vanilla (85g) 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 Fibre (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, low fat 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
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