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Portions and preparation · USDA nutrition

Smoothie calories per cup: 110–186 across all 11 named USDA examples

Across all 11 named USDA examples, a cup contains 110–186 calories. Each included example lists 216 g for that measure. The same household label can carry a different gram weight elsewhere in USDA data.

Portion calculator

Estimate your portion

Choose a source measure or enter the weight you ate.

Preparation and portion

Named measures come from this exact source record.

Estimated for 324 g

165calories

Fruit smoothie juice drink, no dairy

Protein
1.9 g
Carbs
38.6 g
Fat
0.8 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2709337 Full nutrition profile →

Compare all 11 food records, nutrition tables and USDA sources

A smoothie hides its ingredient ratios once everything is blended. The USDA records below keep broad formulation differences visible—whole fruit versus juice drink, dairy versus non-dairy, and added protein—while holding the cited amount at 324 grams.

Match my meal

Start with the description closest to what you ate

For Smoothie, begin by separating “Fruit smoothie juice drink, no dairy” from “Fruit and vegetable smoothie, added protein.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing the first 6 of 11 linked records.

Equal-weight view

How smoothie records compare at 100 grams

Five rank landmarks are shown from all 11 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.

  1. Minimum: Fruit smoothie juice drink, no dairy 51 kcal
    51 kcal
  2. 25th-ranked landmark: Fruit smoothie, with whole fruit, no dairy 54 kcal
    54 kcal
  3. Median-ranked landmark: Fruit and vegetable smoothie, no dairy 63 kcal
    63 kcal
  4. 75th-ranked landmark: Fruit smoothie, with whole fruit and dairy 66 kcal
    66 kcal
  5. Maximum: Fruit and vegetable smoothie, added protein 86 kcal
    86 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 11 named USDA records in view: 11 direct matches. All sit within “Smoothies and grain drinks.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

For Smoothie, this page can compare 11 named records from FDC 2709337 through FDC 2710147. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

A shared 324 g comparison anchor

Equal source weights make the selected Smoothie serving totals easier to compare, but the eaten portion still has to be measured or estimated.

Composition

35 kcal separates the fixed-weight endpoints

The lower endpoint is “Fruit smoothie juice drink, no dairy · FDC 2709337”; the higher is “added protein.” This isolates density, not ingredient causation.

Discriminator

6.9 g protein gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “Fruit smoothie juice drink, no dairy · FDC 2709337” (0.6 g) and “added protein” (7.5 g).

Observed source examples

Three landmarks inside this source set—not universal endpoints

These 11 records each use a 324 g serving. Their serving calories compare equal weights within this set. They do not define a calorie range for every smoothie; match the preparation and adjust to your portion.

Important: “Lower” begins with Fruit smoothie juice drink, no dairy; “higher” ends with Fruit and vegetable smoothie, added protein, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every smoothie meal.

Full comparison

Compare every selected FNDDS record

For Smoothie, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Smoothie nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Fruit smoothie juice drink, no dairy Direct name match 324 gUSDA reference amount 165 kcal 51 1.9 g 3.2 g 6 mg FDC 2709337 ↗
Fruit smoothie, light Direct name match 324 gUSDA reference amount 172 kcal 53 8.5 g 3.2 g 100 mg FDC 2709338 ↗
Fruit smoothie, with whole fruit, no dairy Direct name match 324 gUSDA reference amount 175 kcal 54 2 g 4.9 g 6 mg FDC 2709334 ↗
Fruit and vegetable smoothie, non-dairy Direct name match 324 gUSDA reference amount 194 kcal 60 3.8 g 3.2 g 91 mg FDC 2710148 ↗
Fruit smoothie, with whole fruit, non-dairy Direct name match 324 gUSDA reference amount 194 kcal 60 4.7 g 3.6 g 75 mg FDC 2709336 ↗
Fruit and vegetable smoothie, no dairy Direct name match 324 gUSDA reference amount 204 kcal 63 3.5 g 3.2 g 62 mg FDC 2710151 ↗
Fruit and vegetable smoothie, with dairy Direct name match 324 gUSDA reference amount 207 kcal 64 5.2 g 3.2 g 84 mg FDC 2710146 ↗
Fruit smoothie, with whole fruit and dairy Direct name match 324 gUSDA reference amount 214 kcal 66 7.5 g 3.6 g 91 mg FDC 2705514 ↗
Fruit smoothie, with whole fruit, no dairy, added protein Direct name match 324 gUSDA reference amount 246 kcal 76 20.2 g 5.2 g 42 mg FDC 2709335 ↗
Fruit smoothie, with whole fruit and dairy, added protein Direct name match 324 gUSDA reference amount 256 kcal 79 23.8 g 3.6 g 130 mg FDC 2705515 ↗
Fruit and vegetable smoothie, added protein Direct name match 324 gUSDA reference amount 279 kcal 86 24.3 g 3.6 g 117 mg FDC 2710147 ↗

Portion analysis

Serving total and calorie density answer different questions

Every selected record uses a 324-gram source amount, so serving-weight differences do not explain the calorie spread inside this set. Their own source servings run from 165 calories for “Fruit smoothie juice drink, no dairy · FDC 2709337” to 279 for “added protein.” At a fixed 100 grams, “Fruit smoothie juice drink, no dairy · FDC 2709337” is 51 calories and “added protein” is 86—a fixed-weight separation of 35 calories. For Smoothie, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “no dairy”, “with whole fruit, no dairy”, “with dairy”, “with whole fruit, no dairy, added protein”, and “added protein”. The source formulations contain 14 distinct ingredient codes; examples that appear in only part of the set include bananas, ripe and slightly ripe, raw, orange juice, 100%, nfs, strawberries, frozen, unsweetened (includes foods for usda's food distribution program), and blueberries, frozen, unsweetened (includes foods for usda's food distribution program). On this Smoothie page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Smoothie” cannot resolve the differences between Fruit smoothie juice drink, no dairy and Fruit and vegetable smoothie, added protein. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Cup weight

    Ice, air, and ingredient density make visual cup size a weak proxy for grams.

  2. 02

    Whole fruit versus juice drink

    Those labels represent different source formulations rather than stylistic wording.

  3. 03

    Dairy or non-dairy base

    The liquid base changes the nutrient profile and may vary further by brand.

  4. 04

    Powders and concentrated additions

    Protein powder, nut butter, seeds, and sweeteners can be visually hidden after blending.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that smoothie is the right meal family. Then resolve the phrases that actually separate this set—“no dairy”, “non-dairy”, “with whole fruit and dairy”, and “added protein”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Identify whole-fruit versus juice-drink preparation.
  2. Name the dairy, non-dairy, water, or juice base.
  3. Record protein powder and concentrated additions.
  4. Use finished weight or recipe quantities when available.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 11 exact records behind Smoothie source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Fruit smoothie, with whole fruit and dairy, added protein is higher in sodium per 100 g

Fruit smoothie, with whole fruit and dairy, added protein reports 40 mg versus 2 mg for Fruit smoothie juice drink, no dairy: a 38 mg difference when both are normalized to 100 g.

Inspect the underlying evidence

These listed servings have equal weights

11 listed servings each weigh 324 g

The 11 records with a listed serving weight on this page each use 324 g. Their serving totals therefore compare equal weights, even if the household labels differ. Match the preparation and adjust the weight to the amount you eat.

Record identity is part of the estimate

Distinguish “Fruit smoothie juice drink, no dairy” from “Fruit and vegetable smoothie, added protein”

These are separate USDA records with separate formulations or survey descriptions. Match preparation, additions, and the named household amount before borrowing either record’s nutrients.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Smoothie source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

6 exact records carried forward Fruit smoothie

Fruit smoothie, light and Fruit smoothie, with whole fruit and dairy are explicitly linked in this guide, which separates direct name matches from contextual variants.

Follow this evidence path 4 exact records carried forward Fruit and vegetable smoothie

Fruit and vegetable smoothie, added protein and Fruit and vegetable smoothie, no dairy are explicitly linked in this guide, which separates direct name matches from contextual variants.

Follow this evidence path 11 context records in this source topic Smoothies and grain drinks

Fruit smoothie juice drink, no dairy and Fruit smoothie, light belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path A formulation detail that separates records Bananas, ripe and slightly ripe, raw

USDA input 9040 appears in 10 of 11 context records; its summed listed input weight spans 118–118 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)

USDA input 9054 appears in 6 of 11 context records; its summed listed input weight spans 150–150 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Put the observed spread in corpus context Sodium: density and serving context

In this page’s records, sodium runs from 2 mg in Fruit smoothie juice drink, no dairy to 40 mg in Fruit smoothie, with whole fruit and dairy, added protein, all per 100 g.

Follow this evidence path Put the observed spread in corpus context Protein: density and serving context

In this page’s records, protein runs from 0.6 g in Fruit smoothie juice drink, no dairy to 7.5 g in Fruit and vegetable smoothie, added protein, all per 100 g.

Follow this evidence path