Smoothie Calorie Calculator

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)
• Greek yogurt (full fat): ~59 kcal per 100g
• Whey protein powder: ~350 kcal per 100g, so a 30g scoop is ~105 kcal
• Peanut butter: ~590 kcal per 100g, and a single tablespoon (16g) is ~95 kcal
• Honey: ~304 kcal per 100g, a tablespoon (21g) ~64 kcal
• Rolled oats: ~389 kcal per 100g

Milks, per 100 ml: almond (unsweetened) ~15, coconut from a carton ~20, skim ~35, oat ~47, whole cow ~61. Oat milk surprises people. It is plant-based, which reads as light, but it is close to three times almond and not far off whole milk.

The sneaky high-calorie ingredients are nut butter, honey and oats. Swap 100g of peanut butter for 100g of spinach and you drop about 570 kcal. Almond milk instead of whole milk across 300ml saves about 138 kcal, which is a real difference for a change nobody tastes much.

Enter gram or ml amounts for whatever you are actually using and leave the rest blank. Mango and other frozen fruit go in the berries field. Mango runs a little denser at around 60 kcal per 100g against 50 for berries, so add roughly a fifth if you want to be exact about it.