Calories/Serving
195 kcal
Volume
32 oz
Protein
3.3g
| Ingredient | Amount | Calories | Protein |
|---|---|---|---|
| Banana | 1 medium | 105 kcal | 1.3g |
| Strawberries | 1 cup | 50 kcal | 1g |
| Blueberries | 1 cup | 85 kcal | 1.1g |
| Mango | 1 cup | 100 kcal | 1.4g |
| Spinach | 1 cup | 7 kcal | 0.9g |
| Kale | 1 cup | 33 kcal | 2.9g |
| Avocado | 1/2 fruit | 120 kcal | 1.5g |
| Raspberries | 1 cup | 64 kcal | 1.5g |
| Pineapple | 1 cup | 82 kcal | 0.9g |
| Peach | 1 medium | 59 kcal | 1.4g |
| Cherries | 1 cup | 87 kcal | 1.5g |
| Coconut (shredded) | 2 tbsp | 70 kcal | 0.7g |
| Acai (frozen) | 1 packet | 70 kcal | 1g |
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A basic banana-strawberry smoothie with almond milk is just 118 calories per serving with 2.2g of protein. Great as a light snack or breakfast add-on.
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A protein-packed post-workout smoothie with whole milk and whey delivers 429 calories and 34.2g of protein. The honey adds quick-absorbing carbs for recovery.
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A water-based green smoothie with mango, spinach, and kale is only 47 calories. Blend for 60 seconds to fully break down the leafy greens.
A basic fruit smoothie with almond milk, banana, and strawberries has about 155 calories per serving. Adding protein powder brings it to 275 calories, and using whole milk or peanut butter can push it to 350–450 calories. The base liquid and add-ins have the biggest impact on calorie count.
| Smoothie Type | Calories | Protein | Carbs |
|---|---|---|---|
| Basic Fruit | ~155 kcal | ~3g | ~30g |
| + Whey Protein | ~275 kcal | ~28g | ~33g |
| + Peanut Butter | ~345 kcal | ~11g | ~37g |
| Green Smoothie | ~90 kcal | ~3g | ~18g |
Use about 1 cup of fruit per serving for a balanced smoothie. If you select multiple fruits, aim for a combined total of 1 cup per serving. Too much fruit makes the smoothie overly thick and high in sugar. One banana plus half a cup of berries is a classic combination.
Almond milk is the most popular base at only 40 calories per 8 oz while still giving a creamy texture. Water has zero calories but produces a thinner smoothie. Greek yogurt adds 15g of protein and makes the thickest, creamiest smoothies.
| Base (8 oz) | Calories | Protein | Texture |
|---|---|---|---|
| Almond Milk | 40 kcal | 1g | Creamy |
| Whole Milk | 150 kcal | 8g | Rich |
| Greek Yogurt | 130 kcal | 15g | Thick |
| Water | 0 kcal | 0g | Thin |
The most efficient way is a scoop of whey protein (25g protein, 120 calories) or plant protein (20g protein, 110 calories). Peanut butter adds 8g protein per 2 tablespoons but also adds 16g of fat. Greek yogurt as a base adds 15g protein naturally.
Blend a standard fruit smoothie for about 30 seconds on high. If you add leafy greens like kale or spinach, blend for a full 60 seconds to fully break down the fibers. Start on low speed to pull ingredients down, then increase to high.
You can store smoothies in the fridge for up to 24 hours, but they separate and lose some texture. For meal prep, freeze individual smoothie ingredient packs in bags. When ready, dump a pack into the blender with liquid and blend.
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Last Updated: Mar 16, 2026
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