Smoothie Calorie Calculator
Calculate total calories in a smoothie from individual ingredients.
Covers banana, berries, yogurt, milk, protein powder, nut butter, and more.
Smoothies can range from a light 150-calorie snack to a 700-calorie meal replacement — and the difference is not always obvious from looking at the glass. A few high-density ingredients make the biggest difference.
Calorie density of common smoothie ingredients:
- Banana (medium, ~120g): 107 kcal each
- Frozen mixed berries: ~50 kcal per 100g
- Mango chunks (frozen): ~60 kcal per 100g
- Spinach or kale: ~23 kcal per 100g (negligible in practice)
- Almond milk (unsweetened): ~15 kcal per 100ml
- Whole cow milk: ~61 kcal per 100ml
- Greek yogurt (full fat): ~59 kcal per 100g
- Whey protein powder: ~350 kcal per 100g (but you use 25-30g portions, so ~90-100 kcal)
- Peanut butter: ~590 kcal per 100g — a single tablespoon (16g) is ~95 kcal
- Honey: ~304 kcal per 100g — a tablespoon (21g) is ~64 kcal
- Rolled oats: ~389 kcal per 100g
The sneaky high-calorie ingredients are nut butter, honey, and whole milk. Swap peanut butter for spinach and you cut ~500 kcal per 100g in exchange for ~23 kcal. Almond milk instead of whole milk at 300ml saves about 138 kcal.
Enter gram or ml amounts for each ingredient you are using. Leave blank or zero for anything not in your smoothie. The total gives you the blended calorie count before any additions.