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 Greens81.40.20.844.5290Kale341.3 2.290.5300Spinach70.70.10.929.7167Swiss chard70.60.40.618.4136

Fruit

1/2 cup (unless otherwise specified) Calories Fiber (g) Sugars (g) Protein Calcium Potassium

Avocado (1/4 fruit)803.40.316244Apple (1/2 medium)472.19.30.25.495.8Banana (1/2 medium)481.46.70.62.7195Blackberries313.83.5120.9117Blueberries421.87.40.54.457Cantaloupe27.76.10.77208Cherries491.69.90.810180Dates| medjool (2)441.2100.28104Grapes| red or green440.711.70.57.6144Grapefruit (1/2 medium fruit)200.74.50.47.789Honeydew310.76.90.55.1194Kiwi (1)312.16.20.823.5215Mango501.311.30.78.3139Nectarine (1/2 medium fruit)311.25.60.84.3143Orange (1/2 medium fruit)311.66.10.626.2119Papaya271.34.10.416.8180Peach (1/2 medium fruit)291.16.30.74.5143Pear (1/2 medium fruit)522.88.70.38106Plum (1)300.96.50.54104Pineapple411.28.10.410.790Raspberries411.28.10.410.790Strawberries241.53.50.512.2116Watermelon230.34.70.55.385

Extras

1 cup Calories Fiber (g) Sugars (g) Protein Calcium Potassium

Almonds (8)551.10.50.223.870Almond butter (1 tbsp)95213.540 Cannellini beans (1/4 cup)502.50.3320125Chia seeds (1/2 tbsp)43301.55553Cottage cheese| 2% fat (3 oz.)6202.78.2102.9 Flaxmeal (1/2 tbsp)15100.85 Flaxseed oil (1 tbsp)12000000Greek yogurt| plain (3 oz.)5003.59100.1 Greek yogurt| vanilla (3 oz.)65087100.1 Honey (1/2 tbsp)3208.600.65.5Maple syrup (1/2 tbsp)3409.1010.3 Peanut butter (1 tbsp)951.50.5410 Protein powder| vanilla| plant-based (1/2 scoop)452.50.58.510 Protein powder| vanilla| whey (1/2 scoop)700112.510080Rolled oats (1/4 cup)952.50.53.510 Tofu| soft (1/5 block)600.506100 Wheat germ (1/2 tbsp)100.400.73.321.5

Liquid

1 cup Calories Fiber (g) Sugars (g) Protein Calcium Potassium

Almond milk| unsweetened original300.50145035Carrot juice| fresh50001.562.8 Green tea0000015Chocolate milk| lowfat1581.324.98.1287.5425Coconut milk| original8006145040Coconut water4300.10.728.7480Pomegranate juice15003210600Skim milk900128300400Rice milk| unsweetened original90000.5300 Soy milk| unsweetened original80217300340Soy milk| vanilla1000.10.86450300

Image Source: POPSUGAR Photography / Jenny Sugar