Smoothie Nutrition Calculator Formula
Understand the math behind the smoothie nutrition calculator. Each variable explained with a worked example.
Formulas Used
Total Calories
calories = round(banana * 105 + berries * 70 + milk_ml * 0.42 + protein_scoops * 120 + nut_butter_tbsp * 95 + yogurt_g * 0.59)Protein
protein = round(banana * 1.3 + berries * 1 + milk_ml * 0.034 + protein_scoops * 25 + nut_butter_tbsp * 3.5 + yogurt_g * 0.1)Carbohydrates
carbs = round(banana * 27 + berries * 17 + milk_ml * 0.05 + protein_scoops * 3 + nut_butter_tbsp * 3 + yogurt_g * 0.036)Fat
fat = round(banana * 0.4 + berries * 0.5 + milk_ml * 0.021 + protein_scoops * 1.5 + nut_butter_tbsp * 8 + yogurt_g * 0.005)Variables
| Variable | Description | Default |
|---|---|---|
banana | Banana(whole) | 1 |
berries | Berries (mixed)(cups) | 1 |
milk_ml | Milk / Milk Alternative(mL) | 240 |
protein_scoops | Protein Powder Scoops | 1 |
nut_butter_tbsp | Nut Butter(tbsp) | 1 |
yogurt_g | Greek Yogurt(grams) | 100 |
How It Works
How to Estimate Smoothie Nutrition
Approximate Values per Ingredient
These are estimates using typical whole milk, whey protein, and natural peanut butter. Actual values vary by brand.
Worked Example
1 banana, 1 cup berries, 240 mL milk, 1 scoop protein, 1 tbsp peanut butter, 100 g yogurt.
- 01Calories = 105 + 70 + 101 + 120 + 95 + 59 = 550 cal
- 02Protein = 1.3 + 1 + 8 + 25 + 3.5 + 10 = 49 g
- 03Carbs = 27 + 17 + 12 + 3 + 3 + 3.6 = 66 g
- 04Fat = 0.4 + 0.5 + 5 + 1.5 + 8 + 0.5 = 16 g
Frequently Asked Questions
How can I add more protein without protein powder?
Greek yogurt (10 g per 100 g), cottage cheese (11 g per 100 g), silken tofu (5 g per 100 g), and hemp seeds (10 g per 3 tbsp) are excellent whole-food protein sources for smoothies.
How do I make a smoothie thicker?
Use frozen fruit instead of fresh, add frozen banana, use less liquid, add avocado, or include Greek yogurt or chia seeds (which absorb liquid and thicken over time).
Are smoothies as nutritious as whole fruit?
Smoothies retain all the fiber and nutrients of the whole fruit (unlike juicing). However, blending makes the calories easier to consume quickly, so be mindful of total calorie content if managing weight.
Ready to run the numbers?
Open Smoothie Nutrition Calculator