Although some Tropical Smoothie drinks contain a high number of calories, many smoothies on the menu contain fewer than 500 calories, all of which would be considered “low calorie” by most fast-food standards.
If you’re in a rush…
The 12 lowest-calorie smoothies at Tropical Smoothie are:
- Detox Island Green Tea (180 calories)
- Blueberry Bliss (340 calories)
- Jetty Punch (370 calories)
- Mango Magic (400 calories)
- Sunrise Sunset (400 calories)
- Triple Berry Oat (410 calories)
- Island Green (410 calories)
- Paradise Point (430 calories)
- Kiwi Quencher (450 calories)
- Acai Berry Boost (470 calories)
- Blimey Limey (480 calories)
- Lean Machine (490 calories)
However, because I’ve been going to Tropical Smoothie for years, I’ve found ways to customize each of these smoothies further so that they’re even lower in calories than what you see on the menu (which I’ll explain below).
As well, what’s hard to believe is the several hidden calories in the tropical smoothie menu that aren’t obvious or even stated.
Below, I share everything I’ve learned about ordering low calorie smoothies at Tropical Smoothie.
What Increases Calories At Tropical Smoothie?
The ingredients that increase calories at Tropical Smoothie are turbinado, peanut butter, different kinds of supplements, and chia seeds.
Turbinado is a sweetener that Tropical Smoothie uses to make their drinks. It enhances the sweetness of the smoothies alongside the other ingredients and adds 18 calories per teaspoon. Some drinks have up to 10 teaspoons of turbinado, which can add 200 calories per drink.
If you want to save calories in your smoothie, ask for it without the Turbinado sweetener. Although this might decrease the sweetness of the smoothie, you will still get a nice sweet flavor from the natural sugars in the fruits and supplements in the drink.
There is peanut butter in several of the Tropical Smoothie drinks and it is available as an add-in. Per serving of peanut butter, there are 180 calories, making it the highest calorie add-in on the menu.
If you want to include peanut butter in your smoothie, ask for half a serving to cut the calorie content. Half a serving will add 90 calories to your smoothie (instead of 180) and it will enable you to add the healthy fats that are found in peanut butter (and taste) without the extra calories.
Tropical Smoothie offers a range of supplements that can be added as extras into your drink, including Multivitamin, Pea Protein Powers, Vitamin B12, and Vitamin C Immune Complex.
The supplements vary in calorie content (some contain no calories at all) and they each provide unique health benefits.
Here is a summary of the supplements that are available at Tropical Smoothie and their calorie contents.
|Vitamin C Immune Complex||20|
|Vital Proteins Collagen||35|
|Whey Protein Powder||100|
|Pea Protein Powder||150|
If you’re looking to keep the calories to a minimum, you’re best sticking to the zero-calorie supplements.
However, even though the whey protein add-ins are higher in calories, there is still value in incorporating protein into your smoothie. Typically, on a low-calorie diet, you still want to achieve a higher protein intake because protein digests slower and keeps you full for longer periods of time.
As such, if you want to include a protein supplement, choose the whey protein powder over the pea protein powder, as this will save you 50 calories.
Tropical Smoothie includes various types of seeds in their drinks, including chia seeds and flaxseeds.
All seeds contain healthy fats, such as omega-3 fatty acids, and will help you feel more satiated. So, seeds can be a great addition to your smoothie when you want to feel fuller for longer.
However, seeds can contain a lot of calories and not all types of seeds have the same caloric content. Per serving of chia seeds, there are 45 calories and per serving of ground flaxseed, there are 20 calories.
So, if you want the health benefits of seeds in your smoothie and you want to add extra volume to your drink, switch the chia seeds to flax seeds to save 25 calories per serving.
Lowest Calorie Smoothies At Tropical Smoothies
Detox Island Green Tea (180 calories)
The Detox Island Green Tea is the lowest calorie smoothie on the menu at Tropical Smoothie. It is made with a blend of fruits and vegetables that provides a naturally sweet flavor.
If you want to reduce calories in this drink, you could remove the banana or mango and switch it to a Multivitamin supplement to maintain the nutrient content of the drink. This will save you around 85, assuming one large banana is used in each Detox Island Green Tea smoothie.
Spinach, kale, mango, pineapple, banana, and fresh ginger.
Blueberry Bliss (340 calories)
There are just three ingredients in the Blueberry Bliss smoothie, so removing just one of the three fruit components could completely change the taste of the drink.
However, you can choose to order this smoothie with Splenda, which reduces the calories to 130 per serving.
Blueberries, strawberries, and bananas.
Jetty Punch (370 calories)
The Jetty Punch contains a fruity blend of strawberries and bananas. It’s a simple smoothie that contains 370 calories per serving, making it one of the lowest-calorie options on the Tropical Smoothie menu.
If you want to cut the calories, order the Kids’ version of the Jetty Punch, which is called the Kis Jetty Junior. This smoothie is made with strawberries and bananas and contains just 190 calories.
Strawberries and bananas.
Mango Magic (400 calories)
The Mango Magic smoothie is made with mango, pineapple, and non-fat yogurt provides extra calcium and vitamin D, both of which are essential for bone health in people of all ages. It’s one of the lowest-calorie options, with 400 calories per serving.
The cut the calories in this smoothie, ask to swap the non-fat yogurt for skimmed milk. There are 137 calories in a cup of non-fat yogurt and 86 calories in a cup of skimmed milk, so making this swap will save you around 50 calories per cup.
Mango, pineapple, and non-fat yogurt.
Sunrise Sunset (400 calories)
The Sunrise Sunset smoothie is made with a delicious blend of fresh fruits that provide a range of micronutrients and contain 400 calories in total. [Check out my other article where I talk about whether 400 calories is a lot or not.]
If you’re looking to save calories in the Sunrise Sunset smoothie, ask for it without orange juice and swap the juice for the Vitamin C Immune Complex supplement. Orange juice is high in vitamin C, which is essential for healthy immune function.
However, one cup of orange juice contains around 111 calories and the Immune Complex supplement contains just 20 calories per serving. Switching the orange juice out for the Vitamin C supplement will cut out 90 calories but maintains the vitamin C content of the smoothie.
Strawberries, pineapple, mango, and orange juice.
Triple Berry Oat (410 calories)
The Triple Berry Oat is a blend of berries with a few supplements and add-ins. The added whey protein provides extra protein, bringing the total protein content of the smoothie up to 15 grams. The berries and multivitamins provide lots of vitamin C, which can boost immune function.
To reduce the calories in the Triple Berry Oat, order it without the whole grain oats. This will save you 70 calories. If you want to maintain the thick texture that the oats provide in this smoothie, swap the oats for another serving of ground flaxseed.
The flaxseed contains 20 calories per serving, so making the switch will save you 50 calories.
Strawberries, blueberries, cranberry, multivitamin, ground flaxseed, whole grain oats, whey protein, and Splenda.
Island Green (410 calories)
The Island Green is a higher-calorie version of the Detox Island Green Tea. It contains the same ingredients but in larger quantities and it’s packed full of nutrition.
The leafy greens provide vitamin C and vitamin K, which are required for strong immune function and healthy blood clotting. The fruits provide a range of B vitamins and copper. The B vitamins are essential for brain function, and copper helps with the absorption of other minerals in the body.
To reduce the calories in your Island Green smoothie, switch either the mango, pineapple, or banana for the Spinach and Kale Super Pack fresh add-in, which contains just 15 calories. This will save you around 75 calories but won’t change the taste of the smoothie too much.
Spinach, kale, mango, pineapple, and banana.
Paradise Point (430 calories)
With a simple blend of strawberries, banana, and pineapple, the Paradise Point smoothie contains 430 calories and 92 grams of sugar.
If you’re looking to save calories but want the same blend of fruits, ask for your smoothie to be made with Splenda, which reduces the calorie content from 430 to 210.
Strawberries, bananas, and pineapples.
Kiwi Quencher (450 calories)
The Kiwi Quencher is a simple, three-ingredient smoothie, so making significant changes could affect the overall taste of the drink.
However, if you want to save calories, you can ask for the smoothie to be made with Splenda, which will reduce the calorie content from 450 to 230 and cuts the carb content from 111 grams to 58 grams.
Kiwi, strawberries, and non-fat yogurt.
Acai Berry Boost (470 calories)
Made with acai berries, the Acai Berry Boost is a great smoothie for reducing oxidative stress in your body. Acai berries are packed full of antioxidants, which protect your cells from damage.
The blueberries and strawberries enhance the antioxidant content of this smoothie and the pomegranate provides lots of folate and potassium, which are necessary for nutrient absorption, fluid balance, and blood pressure.
Acai, pomegranate, banana, blueberries, and strawberries.
Blimey Limey (480 calories)
The Blimey Limey is on the higher end of this list but it is still relatively low in calories compared to many of the other Tropical Smoothie drinks.
To save calories, go for the Kids Lil’ Lime Berry, which contains 220 fewer calories than the Blimey Limey adult version.
Strawberries, pineapple, orange juice, and lime.
Lean Machine (490 calories)
The highest on the list of low calories drinks at Tropical Smoothie is the Lean Machine. It contains two zero-calorie supplements but the strawberries and bananas add to the total calorie and carbohydrate content of the smoothie.
If you want to save calories, ask for the smoothie to be made with Splenda. This will reduce the calories from 490 to 170 without you needing to change any of the ingredients.
Strawberries, banana, fat burner, and energizer.
More Tips For Ordering Low-Calorie Smoothie At Tropical Smoothie
Here are some extra tips to cut the calories in your Tropical Smoothie drink:
- Choose a Kids’ Smoothie
- Switch to Splenda
- Change the Ration of Fruit Juice To Water
Choose a Kids’ Smoothie
Aside from the Detox Green Island, the 12 oz Kids’ smoothies at Tropical Smoothie are all lower in calories than any other drink on the Tropical Smoothie menu.
The three 12 oz smoothie options on the kids’ menu are:
- The Kids Awesome Chocolate (260 calories)
- The Kids Jetty Junior (190 calories)
- The Kids Lil’ Lime Berry (260 calories).
Switch to Splenda
Tropical Smoothie offers you the option to make any of their smoothies using Splenda instead of Turbinado. By switching to Splenda, you can save 220 calories in total with whichever smoothie you choose but you still get the enhanced sweetness in the drink.
For example, the Acai Berry Boost contains 470 calories when make in the traditional way. When made with Splenda, the calories are decreased to 250 calories per serving.
Change The Ratio of Fruit Juice & Water
In most smoothies at Tropical Smoothie, they use 2-3 servings of fruit juice and 1 serving of water to create their juice blends. It’s not obvious from looking at the menu that smoothies have a fruit juice blend, but it can add anywhere from 100-250 calories per smoothie.
To save calories, ask for them to make your smoothie using a blend of 1 part juice and 2-3 parts water. The goal here is to get them to make the smoothie with more water and less juice.
The seven drinks that contain juice blends are:
- Acai berry boost
- Bahama mama
- Blimey limey
- Kiwi clencher
- Pomegranate crunch
- Triple berry
You could avoid these drinks altogether and go for an option that doesn’t contain a fruit juice blend but if you’re keen on trying one of the above drinks, try changing the ratio of juice to water.
Drinks To AVOID At Tropical Smoothie
The smoothies with the highest calorie content at Tropical Smoothie are:
Chia Banana Boost with Peanut Butter (780 calories)
If you’re trying to increase your calorie intake and want to gain weight, the Chia Banana Boost with Peanut Butter smoothie is the best option. However, when you’re trying to find low calories options at Tropical Smoothie, stay away from this drink. With 780 calories and 26 grams of fat, it is the highest calorie and highest fat smoothie on the menu.
Despite being high in fat, it only contains 5 grams of saturated fats. This is because most of the fats in this smoothie are from the peanut butter, which consists of unsaturated fats that have been shown to protect your heart and lower inflammation.
Roasted banana, chia seeds, almonds, whole grain oats, cinnamon, dates, coconut, and peanut butter or strawberries (your choice).
Peanut Paradise with Pea (730 calories)
With 730 calories, the Peanut Paradise with Pea is the second-highest calorie smoothie at Tropical Smoothie.
However, with 37 grams of protein per smoothie, it contains the highest amount of protein out of the whole menu so it’s ideal if you’re trying to increase your protein intake and you’re not too fussed about cutting calories.
Peanut butter, banana, non-fat yogurt, and pea or whey protein (your choice).
Peanut Butter Cup (700 calories)
The Peanut Butter Cup smoothie has 700 calories and 18 grams of total fat in each serving. This makes it one of the highest calorie options and the second highest in fat on the Tropical Smoothie menu.
As with the Chia Banana Boost with Peanut Butter smoothie, most of the fats in the Peanut Butter Cup smoothie are unsaturated but it’s still one to avoid if you’re on a weight loss journey.
Peanut butter, banana, and chocolate.
Tropical Smoothie: Frequently Asked Questions
What Is The Lowest Calorie Smoothie At Tropical Smoothie?
The lowest calorie smoothie at Tropical Smoothie is the Detox Green Island with 180 calories.
What Is The Highest Calorie Smoothie At Tropical Smoothie?
The highest calorie smoothie at Tropical Smoothie is the Chia Banana Boost with Peanut Butter, which contains 770 calories.
Does Tropical Smoothie Have Sugar-Free Smoothies?
There are no sugar-free options at Tropical Smoothie.
What Tropical Smoothie Drink Has The Least Sugar?
The Detox Green Island contains 29 grams of sugar, making it the lowest sugar option on the Tropical Smoothie menu.
Does Tropical Smoothie Have Low Carb Smoothies?
There is only one drink that contains below 50 grams of carbohydrates at Tropical Smoothie, which is the Detox Green Island smoothie.
Other Low-Calorie Smoothies & Drinks
About The Author
Athina Crilley is a Biochemistry graduate, a qualified personal trainer, and nutrition coach. She is passionate about helping women to balance their hormones and cycle. She is the host and producer of Finding Flo podcast, which covers all things women’s health and nutrition.