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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Nutrition Total
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.
FAQ
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.