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Calories in Smoothie Ingredients

Find Out Exactly How Many Calories Are in Your Go-To Smoothie

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

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

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

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
Join The Conversation
HerleneThomas HerleneThomas 3 years

My morning smoothie is 100 calories...1/2 banana 1/2 cup of strawberries 1/2 of spinach and 1/4 cup of almond milk unsweetened

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