How many calories are in a smoothie?
On this page
From about 150 to well over 800. A small kid’s glass of milk, half a banana, strawberries and spinach is 147 calories, and a 20 oz Hulk Strawberry is 820 (Smoothie King, November 2026). A glass built as a meal at home usually lands between about 300 and 550.
Most people guess a smoothie’s calories from its size, or from how healthy it sounds. The size tells you surprisingly little. On Smoothie King’s menu, a 20 oz Gladiator Strawberry is 220 calories and a 20 oz Hulk Strawberry is 820, in the same cup. The difference is what went in, and in the Hulk’s case that includes butter pecan ice cream and turbinado sugar.
What we’d do
Count the glass by its ingredients, and size it to the meal it replaces. A meal glass should have a meal’s calories, which is what makes it last until lunch. The calories we’d cut are the sweet extras: juice, honey, syrup and ice cream, which add calories and nothing that fills you up.
It works like a coffee order. A cup of black coffee is 2 calories, and what turns it into a dessert is everything added to the cup.
How many calories does each ingredient add?
USDA numbers for the usual amounts. The builder adds them up for any glass you make.
| Ingredient | Amount | Calories |
|---|---|---|
| Spinach | 1 cup | 7 |
| Frozen strawberries | 1 cup (5 oz) | 53 |
| Honey | 1 tbsp | 64 |
| Peanut butter | 1 tbsp | 96 |
| Banana | 1 medium | 105 |
| Orange juice | 1 cup | 112 |
| Whey protein | 1 scoop (32 g) | 113 |
| Plain nonfat Greek yogurt | 7 oz | 117 |
| 2% milk | 1 cup | 122 |
| Vanilla ice cream | 1/2 cup | 133 |
The spinach is the bargain on that list. A whole cup adds 7 calories and you’ll barely taste it.
How many calories are in a chain smoothie?
Here are four Smoothie King drinks in each of their three sizes, from the chain’s own pages in November 2026.
| Smoothie | 20 oz | 32 oz | 44 oz |
|---|---|---|---|
| Gladiator Strawberry | 220 | 220 | 220 |
| Angel Food | 350 | 520 | 690 |
| The Caribbean Way | 390 | 590 | 780 |
| The Hulk Strawberry | 820 | 1,230 | 1,650 |
The 44 oz Hulk Strawberry is 1,650 calories, which is most of a day’s food for a lot of people, with 240 g of sugar. The Gladiator stays at 220 calories in every size on the chain’s page.
How many calories are in a homemade smoothie?
Our ten recipes run from 376 to 564 calories, each with 30 g of protein or more for a 165 lb adult and no added sugar, and each clears all six meters our builder grades a meal on.
| Recipe | Calories | Protein |
|---|---|---|
| Cottage cheese berry | 376 | 37 g |
| Strawberry banana yogurt | 396 | 30 g |
| The Ultimate | 448 | 41 g |
| Blueberry oat | 481 | 38 g |
| Peanut butter banana oat | 564 | 35 g |
How many calories should mine have?
About a third of your day if you eat three meals, give or take a quarter. On 2,000 calories that’s 500 to 830, and on 1,600 it’s 400 to 670. The Gyroscope app personalizes your day. Is a 500 calorie smoothie too much? has the full table, and tdee.guide works out your day.
Photograph the glass, or type what went in, and Gyroscope logs its calories, protein, carbs, fat, fiber and sugar with a grade. More on tracking it.
12 sources
- Smoothie King, Gladiator Strawberry, Angel Food, The Caribbean Way and The Hulk Strawberry, nutrition facts for 20, 32 and 44 oz, opened November 14, 2026smoothieking.com
- USDA SR Legacy, milk, reduced fat, 2% (FDC 171267)fdc.nal.usda.gov
- USDA SR Legacy, whey protein powder (FDC 173180)fdc.nal.usda.gov
- USDA SR Legacy, peanut butter, smooth, without salt (FDC 172470)fdc.nal.usda.gov
- USDA SR Legacy, bananas, raw (FDC 173944), via nutritionvalue.orgnutritionvalue.org
- USDA SR Legacy, strawberries, frozen, unsweetened (FDC 168173), via nutritionvalue.orgnutritionvalue.org
- USDA SR Legacy, Greek yogurt, plain, nonfat (FDC 170894), via nutritionvalue.orgnutritionvalue.org
- USDA SR Legacy, orange juice, raw (FDC 169098), via nutritionvalue.orgnutritionvalue.org
- USDA SR Legacy, honey (FDC 169640), via nutritionvalue.orgnutritionvalue.org
- USDA SR Legacy, spinach, raw (FDC 168462), via nutritionvalue.orgnutritionvalue.org
- Gebhardt and Thomas, Nutritive Value of Foods, Home and Garden Bulletin 72, USDA Agricultural Research Service, 2002 (vanilla ice cream, item 112)ars.usda.gov
- USDA SR Legacy, coffee, brewed (FDC 171890)fdc.nal.usda.gov
