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USDA record comparison

Smoothie calories and nutrition: fruit, dairy, and added protein

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.

What this page compares

Named source records, not one universal meal

The selected records cover fruit smoothies and fruit-and-vegetable smoothies in the current FNDDS corpus. Their labels distinguish juice-drink, whole-fruit, dairy, non-dairy, light, and added-protein formulations. They do not identify a specific chain, powder brand, fruit blend, or amount of sweetener.

Every number on this page comes from the exact linked record. Values are descriptive observations from the selected records; they are not personalized estimates, recommended portions, or measurements of a meal in front of you.

Observed source examples

Lower, middle, and higher within this selected set

These cards order the selected records by calories in each record's own FNDDS source serving. They do not define the calorie range of every smoothie and should not be used as a personalized estimate.

Important: “Lower,” “middle,” and “higher” refer only to order within the curated source set above. Different source-serving weights and, where labeled, contextual records mean these cards are examples—not endpoints of a meal estimate.

Full comparison

Compare every selected FNDDS record

Serving values preserve each record's listed amount. Per-100-gram calories provide a shared weight basis. Dashes indicate that a value is not available, not that the nutrient is absent.

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 gQuantity not specified 165 kcal 51 1.9 g 3.2 g 6 mg FDC 2709337 ↗
Fruit smoothie, light Direct name match 324 gQuantity not specified 172 kcal 53 8.5 g 3.2 g 100 mg FDC 2709338 ↗
Fruit smoothie, with whole fruit, no dairy Direct name match 324 gQuantity not specified 175 kcal 54 2 g 4.9 g 6 mg FDC 2709334 ↗
Fruit and vegetable smoothie, non-dairy Direct name match 324 gQuantity not specified 194 kcal 60 3.8 g 3.2 g 91 mg FDC 2710148 ↗
Fruit smoothie, with whole fruit, non-dairy Direct name match 324 gQuantity not specified 194 kcal 60 4.7 g 3.6 g 75 mg FDC 2709336 ↗
Fruit and vegetable smoothie, no dairy Direct name match 324 gQuantity not specified 204 kcal 63 3.5 g 3.2 g 62 mg FDC 2710151 ↗
Fruit and vegetable smoothie, with dairy Direct name match 324 gQuantity not specified 207 kcal 64 5.2 g 3.2 g 84 mg FDC 2710146 ↗
Fruit smoothie, with whole fruit and dairy Direct name match 324 gQuantity not specified 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 gQuantity not specified 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 gQuantity not specified 256 kcal 79 23.8 g 3.6 g 130 mg FDC 2705515 ↗
Fruit and vegetable smoothie, added protein Direct name match 324 gQuantity not specified 279 kcal 86 24.3 g 3.6 g 117 mg FDC 2710147 ↗

Portion analysis

Serving total and calorie density answer different questions

Each selected record reports a 324-gram reference amount, so serving totals can be compared without a hidden change in source weight. Real cups still vary: ice changes volume, blending incorporates air, and a nominal ounce size does not reveal the drink's grams. Weighing the completed drink or summing recipe ingredients is more defensible than judging cup height.

To scale a record, divide the eaten grams by the record's source grams and multiply the listed serving values by that ratio. This assumes the eaten meal has the same composition as the matched record.

Preparation analysis

The dish name leaves ingredients unresolved

Whole fruit, juice drinks, dairy, plant-based beverages, protein powder, nut butter, and sweeteners can move the profile independently. Blending does not remove nutrients, but straining or using juice instead of whole fruit changes what remains. “Added protein” indicates a source formulation, not a standardized scoop size.

A precise-looking result is only as specific as the record match and the portion information supporting it.

What changes the comparison

Four drivers worth checking before choosing a record

The visible dish name is a starting point. These details usually explain more of the variation in the selected source records.

  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

How to find the closest description

Reconstruct the liquid base first, then the fruit or vegetable ingredients, then powders and energy-dense additions. If the ingredient list is known, a recipe calculation is more specific than a generic smoothie record. If it is unknown, select the closest formulation label and preserve uncertainty about sweetener, powder, and serving weight.

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.

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