A smoothie calorie calculator adds up the nutrition from every ingredient in your smoothie. Select ingredients and amounts to see total calories, protein, carbs, fat, and fiber per serving.
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How to Build a Nutritious Smoothie
A well-balanced smoothie includes a liquid base, fruits or vegetables, a protein source, and a fat source. Each plays a role in keeping you satiated.
Protein Is the Key Variable
Without protein, smoothies cause blood sugar spikes followed by crashes. Add protein powder (20-25g), Greek yogurt (15-20g per cup), or peanut butter (7g per 2 tbsp) to slow digestion and support satiety.
Don't Over-Fruit
Two or more large fruits can push a smoothie over 60g of sugar. Use 1 medium banana or 1 cup of berries as the fruit base, then fill with spinach or kale for volume and micronutrients without much added sugar or calories.
Frequently Asked Questions
How many calories are in a typical smoothie?
A basic fruit smoothie with 1 banana, 1 cup berries, and 1 cup milk is about 300-350 calories. Adding protein powder, peanut butter, or yogurt can push it to 400-600 calories.
How much protein is in a smoothie with protein powder?
Most protein powders provide 20-25g protein per scoop. A smoothie with one scoop protein powder plus Greek yogurt can reach 35-45g of protein total — enough to use as a post-workout meal replacement.
Are smoothies good for weight loss?
They can be, depending on ingredients. Blending destroys fiber structure and raises glycemic index compared to whole fruit. A 600-calorie smoothie with lots of fruit juice can spike blood sugar faster than whole fruit with the same calories.
Is this tool free?
Yes, completely free.