Energy
lower quarter53 kcalthis record per 100 g
- Corpus median
- 66 kcal
- Middle 50%
- 56–83 kcal
Based on 22 records reporting energy.
Beveragesmoderate variability
Fruit smoothie, light calories: 172 per 324 g
This exact USDA record reports 172 calories for 324 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 324 g
- Calories
- 172 kcal
- Protein
- 8.5 g
- Carbohydrate
- 31.5 g
- Total fat
- 2 g
- Fiber
- 3.2 g
- Sodium
- 100 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 324 g
172calories
Fruit smoothie, light
- Protein
- 8.5 g
- Carbs
- 31.5 g
- Fat
- 2 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 172 calories for USDA reference amount at 324 grams. On a fixed-weight basis, the same record contains 53 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 8.5 g protein, 3.2 g fiber, and 100 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is yogurt, plain, low fat, representing 27.8% of the record’s listed input weight. The record contains 5 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 14–572 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709338: “Fruit smoothie, light.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709338, each row multiplies the published per-100-gram values by its stated weight. “1 fl oz” through “1 large” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 fl ozUSDA-listed household measure | 27 g | 14 kcal | 0.7 g | 0.3 g | 8 mg |
| 1 cupUSDA-listed household measure | 216 g | 114 kcal | 5.6 g | 2.2 g | 67 mg |
| 1 largeUSDA-listed household measure | 1,080 g | 572 kcal | 28.2 g | 10.8 g | 335 mg |
02 · Fixed-weight context
Where 100 grams sits inside Smoothies and grain drinks
The comparison set contains 22 exact records in the Smoothies and grain drinks USDA category. Here, “lower quarter” describes FDC 2709338’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
upper quarter2.6 gthis record per 100 g
- Corpus median
- 1.5 g
- Middle 50%
- 0.9–2.5 g
Based on 22 records reporting protein.
Dietary fiber
middle half1 gthis record per 100 g
- Corpus median
- 1 g
- Middle 50%
- 0.6–1.1 g
Based on 22 records reporting dietary fiber.
Sodium
upper quarter31 mgthis record per 100 g
- Corpus median
- 24 mg
- Middle 50%
- 10–31 mg
Based on 22 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709338’s 324 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin C; the larger tradeoff-side percentage is Saturated fat. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin C29 mg
≈ 32% DV. This crosses the FDA’s 20% ‘high’ guide.
Calcium295 mg
≈ 23% DV. This crosses the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Saturated fat1 g
≈ 5% DV. This does not cross the FDA’s 20% ‘high’ guide.
Sodium100 mg
≈ 4% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Fruit smoothie, light,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709334 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 fl oz to 1 large
USDA assigns those measures 27 g and 1,080 g. At this record’s fixed composition, scaled energy moves from 14 kcal to 572 kcal.
- 02
Record choice: compare with FDC 2709334
At an equal 100 g, this record has 2 g more protein than “Fruit smoothie, with whole fruit, no dairy.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Yogurt, plain, low fat
The source formulation has 5 input rows; Yogurt, plain, low fat supplies 27.8% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “light” fits. Inspect FDC 2709334 when “with whole fruit; no dairy” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Fruit smoothie, light
- Exact source wording
- “Fruit smoothie, light”
- Source identity
- USDA FDC 2709338 · FNDDS 64134100
- Named qualifiers
- light
- Source inputs unique in this pair
- Yogurt, plain, low fat · Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)
Inspect this alternative when its fields fit better
Fruit smoothie, with whole fruit, no dairy
- Exact source wording
- “Fruit smoothie, with whole fruit, no dairy”
- Source identity
- USDA FDC 2709334 · FNDDS 64134015
- Named qualifiers
- with whole fruit · no dairy
- Source inputs unique in this pair
- Orange juice, 100%, NFS
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “light”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordFruit smoothie, light | 324 g172 kcal | 53 kcal | 2.6 g | 0.6 g | 1 g | 31 mg |
| Fruit smoothie, bottled | 248 g124 kcal | 50 kcal | 0.5 g | 0.3 g | 0.6 g | 2 mg |
| Fruit and vegetable smoothie, bottled | 248 g131 kcal | 53 kcal | 0.6 g | 0.3 g | 0.7 g | 6 mg |
| Fruit smoothie, with whole fruit, no dairy | 324 g175 kcal | 54 kcal | 0.6 g | 0.4 g | 1.5 g | 2 mg |
| Fruit and vegetable smoothie, no dairy | 324 g204 kcal | 63 kcal | 1.1 g | 0.4 g | 1 g | 19 mg |
| Fruit and vegetable smoothie, with dairy | 324 g207 kcal | 64 kcal | 1.6 g | 0.7 g | 1 g | 26 mg |
| Fruit smoothie, with whole fruit and dairy | 324 g214 kcal | 66 kcal | 2.3 g | 1.1 g | 1.1 g | 28 mg |
How to compare FDC 2709338: its source amount is 324 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709338, the 5 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 fl oz
14 kcal
27 g
1 cup
114 kcal
216 g
1 small
286 kcal
540 g
1 medium
458 kcal
864 g
1 large
572 kcal
1,080 g
At a glance
Nutrient signals in the source amount
For FDC 2709338, Vitamin C is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin C
28.8 mg≈ 32% Daily ValueCalcium
294.8 mg≈ 23% Daily ValueThe percentages above apply to FDC 2709338’s 324 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2709338 has no protein percentage here: Feast reports 8.5 g, but does not present grams divided by 50 as FDA protein %DV; applicable label rules account for protein quality and regulatory context.
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2709338 at 324 g—not a measured or recommended plate.
- The representative USDA portion supplies 3.2 g dietary fiber, about 12% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 324 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 172 kcal 53 kcal | Not established Not established |
| Protein | 8.5 g 2.6 g | Not shown Not shown |
| Carbohydrate | 31.5 g 9.7 g | 11% 4% |
| Total fat | 2 g 0.6 g | 3% 1% |
| Dietary fiber | 3.2 g 1 g | 12% 4% |
| Sugars | 24.2 g 7.5 g | Not established Not established |
| Sodium | 100.4 mg 31 mg | 4% 1% |
| Saturated fat | 1 g 0.3 g | 5% 2% |
| Monounsaturated Fat | 0.5 g 0.1 g | Not established Not established |
| Polyunsaturated Fat | 0.3 g 0.1 g | Not established Not established |
| Cholesterol | 6.5 mg 2 mg | 2% 1% |
| Potassium | 596.2 mg 184 mg | 13% 4% |
| Calcium | 294.8 mg 91 mg | 23% 7% |
| Iron | 0.6 mg 0.2 mg | 3% 1% |
| Magnesium | 45.4 mg 14 mg | 11% 3% |
| Vitamin C | 28.8 mg 8.9 mg | 32% 10% |
| Vitamin D | 1 µg 0.3 µg | 5% 2% |
| Vitamin A | 71.3 µg 22 µg | 8% 2% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 279.9 g 86.4 g | Not established Not established |
For FDC 2709338, approximate percentages divide the displayed 324 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709338 to 5 source inputs totaling 915 g in its standardized formulation. Publishing that exact provenance makes “Fruit smoothie, light” inspectable beside similarly named records.
How to read this
5 listed components
The largest listed inputs by source weight are Yogurt, plain, low fat, Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim), Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program). The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
915 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)USDA ingredient 9318 · encyclopedia page available | 1 C | 149 g | 16.3% |
| 2 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)USDA ingredient 9054 · encyclopedia page available | 1 C | 150 g | 16.4% |
| 3 | Bananas, ripe and slightly ripe, rawUSDA ingredient 9040 · encyclopedia page available | 118 GM | 118 g | 12.9% |
| 4 | Yogurt, plain, low fatUSDA ingredient 1117 · encyclopedia page available | 254 GM | 254 g | 27.8% |
| 5 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)USDA ingredient 1085 · encyclopedia page available | 1 C | 244 g | 26.7% |
Exact-record context
What makes this USDA record distinct?
For FDC 2709338, the close-record rule searches the USDA “Smoothies and grain drinks” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Fruit smoothie, light
- USDA category
- Smoothies and grain drinks
- FDC ID
- 2709338
- FNDDS code
- 64134100
Closest inspectable record
Fruit smoothie, with whole fruit, no dairy
- USDA category
- Smoothies and grain drinks
- FDC ID
- 2709334
- FNDDS code
- 64134015
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 53 kcal | 54 kcal | −1 kcal |
| Protein | 2.6 g | 0.6 g | +2 g |
| Carbohydrate | 9.7 g | 12.7 g | −3 g |
| Total fat | 0.6 g | 0.4 g | +0.3 g |
| Dietary fiber | 1 g | 1.5 g | −0.5 g |
| Sodium | 31 mg | 2 mg | +29 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 2 g more protein, 3 g less carbohydrate, and 0.5 g less dietary fiber than “Fruit smoothie, with whole fruit, no dairy.”
Only this record lists Yogurt, plain, low fat; Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim). Only the comparison record lists Orange juice, 100%, NFS. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
3 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program); Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program); Bananas, ripe and slightly ripe, raw.
Listed only in this record: Yogurt, plain, low fat; Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim).
Listed only in the comparison: Orange juice, 100%, NFS.
Portion evidence
The listed portion sets match
This record’s reference amount is 324 g; a familiar listed measure is 1 cup (216 g).
The comparison record’s reference amount is 324 g; a familiar listed measure is 1 cup (216 g).
Use the 100-gram row to compare FDC 2709338 with FDC 2709334 at equal mass; use their 324 g and 324 g source amounts only for portion matching.
Evidence boundary: FDC 2709338 versus FDC 2709334 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full smoothies and grain drinks source category → Read the calculation and selection methodology →
From record to familiar meal
Guides that use this exact USDA record
These 2 guides place “Fruit smoothie, light” beside explicitly linked source records; use them to compare preparations without turning FDC 2709338 into a universal recipe.
Meal family guide Smoothie Compare USDA fruit and fruit-and-vegetable smoothie records by ingredients, serving calories, calorie density, protein, fiber, and source record. Meal family guide Fruit smoothie Fruit smoothie: compare 7 exact USDA records by source calories, 100-gram values, portions, and citations.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with drink size, recipe or formulation, milk or cream, sweeteners and add-ins.
For “Fruit smoothie, light,” resolve drink size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
drink size
Resolve drink size only when the meal or its source gives you evidence. If it is unknown, leave the uncertainty visible instead of choosing the most convenient variant.
- 02
recipe or formulation
Prefer a package, menu, or known recipe when it identifies the food more precisely. Otherwise preserve the generic record as an explicit approximation.
- 03
milk or cream
Identify the liquid base and fat level when you can. Dairy, plant-based beverages, cream, and water are different record choices—not interchangeable volume adjustments.
- 04
sweeteners and add-ins
Use a label or known recipe when available, because sweetness does not reveal dose. Keep syrups, sugars, and concentrated add-ins separate when the base record does not name them.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709338 comes from FoodData Central Survey Foods (FNDDS). Its 53 kcal per 100 g becomes 172 kcal at 324 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709338
FNDDS food code: 64134100
The scaling for FDC 2709338 can be exact while the match to “Fruit smoothie, light” is wrong. That is why this profile keeps its 324 g weight, 5-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.