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Diet Smoothie
Calories in diet smoothie ingredients

Diet smoothies can be full of calories if you don’t know what is in them. Take a look at our guide to calories in the ingredients added to your weight loss smoothie.

How Many Calories are in Your Weight Loss Smoothie?

By WLR's Food Information Executive, Laurence Beeken

The total calories in a smoothie can range anywhere between 200 to 800, so it is important to choose the right ingredients.

Take a look at the calories in popular ingredients.

Many of the so called diet smoothies claim to contain most of your 5 a day, and some even suggest that they can help weight loss.  Premade smoothies are designed to be very palatable and this is what keeps us going back for more.

However, many of the low fat and low calorie smoothies available are not as good for your diet as you may think! Hidden in many are a number of ingredients in a smoothie that can undo all your good work in shifting the pounds.

How Can You Make a Low Calorie Diet Smoothie?

If you want to be sure that you are getting the most from the calories in your diet smoothie, then the best thing to do is make your own.  Weight Loss Resources has many low calorie smoothie recipes for you to try in the recipe database.  Make sure you add them to your food diary to see exactly which nutrients you are getting.

Diet Smoothie Calories – Fruit Information

One of the favourite smoothie ingredients is the banana, which can contains around 140 calories for a medium sized one, although as fruits go, it is one of the more calorie dense. Other popular (and lower calorie) fruit suitable for smoothies include:

Table 1: Nutritional Information for Popular Smoothie Ingredients - Fruit
Data per 100g edible portion Calories Carbs Sugar Protein Fat
Kiwi 49.0 10.6 10.3 1.1 0.5
Mango 39.0 9.6 9.4 0.5 0.1
Grape 61.5 15.2 15.2 0.4 0.1
Grapefruit 21.0 4.8 4.8 0.6 0.1
Cherry 49.0 11.2 11.2 0.9 0.1
Pear 34.7 8.4 8.4 0.3 0.1
Pineapple 49.4 11.6 11.2 0.4 0.1
Apple 47.5 11.3 11.3 0.3 0.1
Blueberry 53.5 12.6 9.0 0.8 0.3
Orange 62.1 15.6 12.3 1.0 0.3
Peach 31.5 7.2 7.2 0.9 0.1
Raspberry 25.0 4.7 4.7 1.3 0.3
Papaya 26.1 6.6 4.0 0.4 0.1
Melon 15.0 3.4 3.4 0.4 0.1
Blackberry 29.5 6.0 6.0 0.8 0.3
Strawberry 27.8 6.0 6.0 0.8 0.1
Banana 95.0 20.9 1.2 1.2 0.3
Broccoli 29.6 2.0 1.7 3.6 0.1
Kale 33.0 1.4 1.3 3.4 1.6
Spinach 25.0 1.6 1.5 2.8 0.8
Lettuce 15.0 2.8 0.8 1.4 0.1
Peas 81.0 14.5 5.7 5.4 0.4

Weight Loss Resources' database contains the calories for many other fruit and vegetables, try it free for 24 hours

Diet Smoothie Calories – Liquid Information

Liquids naturally form the main part of the ingredients, but what you use can make a big difference:

Table 2: Nutritional Information for Popular Smoothie Ingredients - Liquids
Data per 100ml Calories Carbohydrate Sugar Protein Fat
Apple Juice 46.5 11.2 11.0 0.1 0.0
Pineapple Juice 50.0 11.7 11.5 0.3 0.1
Cranberry Juice 55.7 13.4 0.1 0.1 0.1
Orange Juice 33.0 8.1 8.1 0.6 0.1
Skimmed milk 34.2 5.0 5.0 3.3 0.1
Whole milk 66.9 4.7 4.7 3.3 3.9
Soya milk 34.1 0.9 0.7 3.3 1.9
Ice or Water 0.0 0.0 0.0 0.0 0.0
Fruit Tea Infusion 2.0 0.3 0.0 0.0 0.0

Weight Loss Smoothie Calories – Other Ingredients

Other popular ingredients that can be added to your smoothie include:

Table 3: Nutritional Information for Popular Smoothie Ingredients - Miscellaneous
Data per Dsp Calories Carbohydrate Sugar Protein Fat
Vanilla Ice cream 20.1 2.4 2.1 0.4 1.1
Honey 31.2 7.8 7.8 0.0 0.0
Peanut Butter 62.3 1.3 0.7 2.3 5.4
Low Fat Natural Yoghurt 5.9 0.7 0.7 0.5 0.1
Protein Powder 39.9 0.5 0.5 7.6 0.8
Egg, Medium, Raw (each) 71.5 0.4 0.4 6.3 5.0

 

Tips to Make Your Smoothie Lower in Calories

If you have a favourite smoothie, you can try a few simple tweaks to bring the calories down:

  • Substitute milk for water or fruit tea.
  • Swap the fruit for lower calorie options.
  • Substitute greens! One cup of spinach contains approximately 7 calories.
  • Sweeten with artificial sweetener if you must (or go without) instead of syrups and save.
  • Go for low fat options for ingredients where possible.

Start a Free Trial Today and Calorie Count Your Own Recipes.

You can use the tools in Weight Loss Resources to look up the calorie and fat content of over 50,000 foods. Make your own low fat healthy recipes and keep track of the calories. Try it free for 24 hours.

Take our FREE trial »

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Start a Free Trial Today and Calorie Count Your Own Recipes.

You can use the tools in Weight Loss Resources to look up the calorie and fat content of over 50,000 foods. Make your own low fat healthy recipes and keep track of the calories. Try it free for 24 hours.

Take our FREE trial »

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