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 |
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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 |
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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 |
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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 |
