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How Many Calories Are Really in Your Smoothie?

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Between holiday shopping, parties, and travel, this hectic time of year is rife with skipped meals and scarfed-down snacks. To quiet our growling tummies, a smoothie is one of our favorite on-the-go options. It can be a smart, perfectly portioned meal or snack, packed with plenty of fruits, veggies, and protein for staying power. The only caveat is to make sure you’re making a calorie-conscious, not sugar-laden, choice.

But sometimes this is easier said than done. Even as more and more restaurants start to post calorie counts on menus and online, it can be tough to find nutritional information at the corner juice bar when you pick up a drink. Some national juice chains like Jamba Juice do disclose this information, but if your neighborhood joint isn't as forthcoming, here's the lowdown on some popular smoothie ingredients.

RELATED: The Formula for the Perfect Smoothie

Base (1 1/2 cups) Calories
Water 0
Almond milk 90
Nonfat soymilk 102
Nonfat milk 125
Orange juice 183

 

 

 

 

Fruits (1 cup, sliced) Calories
Strawberries 53
Peach 60
Blueberries 84
Mango 99
Banana 134

 

 

 

 

Vegetables Calories
Spinach (1 cup) 7
Cucumber (1 cup chopped) 16
Carrots (1/2 cup chopped) 26
Beets (1/2 cup chopped) 29
Kale (1 cup chopped) 33

 

 

 

 

Protein Nutrition Information
Soft tofu (3 ounces) 52 calories, 6g protein
Whey protein (1 scoop) 103 calories, 17g protein
Pea protein (1 scoop) 120 calories, 24g protein
2% cottage cheese (3/4 cup) 134 calories, 20g protein
Casein protein (1 scoop) 150 calories, 25g protein

 

 

 

 

Healthy Fat Nutrition Information
Canned coconut milk (1 tablespoon) 30 calories, 3g fat (3g saturated)
Natural peanut butter (1 tablespoon) 95 calories, 8g fat (1g saturated)
Almonds (2 tablespoons) 103 calories, 9g fat (1g saturated)
Flaxseed oil (1 tablespoon) 120 calories, 14g fat (1g saturated)
Avocado (1/2) 161 calories, 15g fat (2g saturated)

 

 

 

 

Nutritional Add-in Calories
Cocoa powder (1 tablespoon) 12
Flaxseed meal (1 tablespoon) 30
Greens powder (1 scoop) 30
Chia seeds (1 tablespoon) 60
Cacao nibs (1/2 ounce) 65

 

 

 

 

RELATED: Jamba Juice is giving away a million smoothies and juices. Find out how you can score a free drink!