Are smoothies healthy?

They can be: a smoothie built on greens, whole fruit, a protein source and an unsweetened base delivers fiber, protein and micronutrients in one glass. Smoothies built on juice, sweetened yogurt and syrups are closer to dessert — the calculator shows you which side yours is on.

How much protein should a smoothie have?

For a snack, 10–15g is a good target; for a meal replacement, aim for 25–35g. Greek yogurt, cottage cheese, silken tofu or a scoop of protein powder each get you there without much calorie cost.

Does blending destroy fiber?

No. Blending breaks fiber into smaller pieces but does not remove it, unlike juicing. A smoothie made from whole fruit keeps essentially all of the fruit's fiber.

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Smoothie Nutrition Calculator 2026

Blend it, then check it — before you drink it

The Smoothie Nutrition Calculator adds up the exact nutrition of the smoothie you are about to blend: pick a base liquid, add fruits, greens, a protein boost and any extras, and calories, protein, carbs, fat, fiber, sugar and sodium update with every choice.

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Build Your Smoothie Order

Pick one item from each dropdown — totals update instantly. Add extras and toppings with the tick boxes where shown.

Base Liquids

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Fruits

Greens & Veggies

Protein Boosts

Sweeteners

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Extras

About the Smoothie Nutrition Calculator

A homemade smoothie can be a 180-calorie snack or a 700-calorie meal depending on what goes into the blender. Nut butters, honey, juice bases and oversized fruit portions are where the calories hide — this calculator makes them visible in seconds.

Smoothie Nutrition Calculator: Key Facts to Know

✓ Water and unsweetened almond milk are the lowest-calorie bases; fruit juice adds roughly 110–120 calories and 24g+ of sugar per cup before any fruit is added.
✓ Greek yogurt and protein powder are the most reliable protein boosts — a scoop of whey adds about 24g of protein for roughly 120 calories.
✓ One cup of spinach adds about 7 calories and blends invisibly into a fruit smoothie — the cheapest nutrition upgrade in the blender.
✓ A tablespoon of honey or agave adds about 60 calories of pure sugar; ripe fruit usually makes it unnecessary.
✓ Fiber survives blending (unlike juicing), so a whole-fruit smoothie keeps the 4–8g of fiber that juice throws away.

Results from the Smoothie Nutrition Calculator are estimates for general educational use on Smoothie Nutrition Calculator. They are not medical or dietetic advice — for personal medical nutrition questions, including pregnancy, diabetes and clinical nutrition such as TPN, always work with your doctor or a registered dietitian.

Frequently Asked Questions

Most homemade smoothies land between 250 and 450 calories. A fruit-and-greens smoothie on a water or almond-milk base can stay near 200, while peanut butter, oats and honey can push the same glass past 650.

Smoothie Nutrition Calculator Guides & Articles

All 40 of our posts for this calculator — 23 in-depth guides and 17 question-led articles, every one built on the same data as the tool above.

More Nutrition Calculators

Every calculator on Smoothie Nutrition Calculator works the same way — pick from the dropdowns and see live totals.