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¡ª2.290.5300Spinach70.70.10.929.7167Swiss 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¡ªCannellini beans (1/4 cup)502.50.3320125Chia seeds (1/2 tbsp)43301.55553Cottage cheese, 2% fat (3 oz.)6202.78.2102.9¡ªFlaxmeal (1/2 tbsp)15100.85¡ªFlaxseed oil (1 tbsp)12000000Greek yogurt, plain (3 oz.)5003.59100.1¡ªGreek yogurt, vanilla (3 oz.)65087100.1¡ªHoney (1/2 tbsp)3208.600.65.5Maple syrup (1/2 tbsp)3409.1010.3¡ªPeanut butter (1 tbsp)951.50.5410¡ªProtein powder, vanilla, plant-based (1/2 scoop)452.50.58.510¡ªProtein powder, vanilla, whey (1/2 scoop)700112.510080Rolled oats (1/4 cup)952.50.53.510¡ªTofu, soft (1/5 block)600.506100¡ªWheat 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¡ªGreen tea0000015Chocolate milk, lowfat1581.324.98.1287.5425Coconut milk, original8006145040Coconut water4300.10.728.7480Pomegranate juice15003210600Skim milk900128300400Rice milk, unsweetened original90000.5300¡ªSoy milk, unsweetened original80217300340Soy milk, vanilla1000.10.86450300

Image Source: POPSUGAR Photography / Jenny Sugar