​​15 Low-Calorie Tropical Smoothies, Picked By Nutritionist

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Although some Tropical Smoothie drinks contain a lot of calories, many smoothies on the menu contain fewer than 510 calories, all of which would be considered “low calorie” by most fast-food standards.

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)

In a Hurry?  Here Are The Top Picks

Click the smoothie you’re interested in to learn more about reducing the calories further through simple ingredient swaps. 

Detox Island Green Tea (190 calories)

“Finally a green smoothie that doesn’t taste like Kale!”

tropical smoothies detox island green tea (190 calories)


  • Calories: 190 calories
  • Protein: 3 grams
  • Carbs: 43 grams
  • Fat: 0 grams

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 around 85 calories, 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) 

“A blueberry bliss Tropical Smoothie is a refreshing and healthy drink that is perfect for any time of the day.”

– Shauna Harvey
tropical smoothies blueberry bliss (340 calories)


  • Calories: 340 calories
  • Protein: 1 gram
  • Carbs: 85 grams
  • Fat: 5 grams

There are just three ingredients in the Blueberry Bliss smoothie, so removing just one of the three fruit components could completely change the drink’s taste. 

However, you can order this smoothie with Splenda, which reduces the calories to 130 per serving. 


Blueberries, strawberries, and bananas.

Jetty Punch (370 calories) 

“ I had the Turkey Bacon Ranch Sandwich and the Jetty Punch (strawberries & bananas) smoothie and they didn’t disappoint”

tropical smoothies jetty punch (370 calories)


  • Calories: 370 calories
  • Protein: 2 grams
  • Carbs: 92 grams
  • Fat: 0.5 grams

The Jetty Punch contains a fruity blend of strawberries and bananas. It’s a simple smoothie with 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, called the Kis Jetty Junior. 

This smoothie is made with strawberries and bananas and contains just 190 calories.


Strawberries and bananas.

Island Green (420 calories) 

“I’m nearly addicted to TS, a habit I don’t regret. I never vary my menu choices…Island green smoothie made with Splenda. Keeps this cold refreshing beauty under 200 calories.”

Diane W
tropical smoothies island green (420 calories)


  • Calories: 420 calories
  • Protein: 3 grams
  • Carbs: 102 grams
  • Fat: 0 grams

The Island Green is a higher-calorie version of the Detox Island Green Tea. It contains the same ingredients but in larger quantities and is packed with nutrition. 

To reduce the calories in your Island Green smoothie, switch 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 smoothie’s taste too much. 


Spinach, kale, mango, pineapple, and banana.

Mango Magic (430 calories) 

“I had the Mango Magic Smoothie..which was mango, pineapple and frozen yogurt..it was delicious!”

tropical smoothies mango magic (430 calories)


Calories: 430 calories
Protein: 3 grams
Carbs: 103 grams
Fat: 0 grams

The Mango Magic smoothie is made with mango, pineapple, and non-fat yogurt providing extra calcium and vitamin D. 

To cut the calories in this smoothie, ask to swap the non-fat yogurt for skimmed milk. 

There are 137 calories in a cup of nonfat 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 (430 calories)

“If you’re looking for a refreshing, tropical flavor I would highly recommend this drink”-

Caroline Gerber
tropical smoothies sunrise sunset (430 calories)


Calories: 430 Calories
Protein: 3 grams
Carbs: 104 grams
Fat: 0 grams

The Sunrise Sunset smoothie is made with a delicious blend of fresh fruits that provide a range of micronutrients and contain 430 calories. 

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.  

Switching the orange juice out for the Vitamin C supplement will cut out 90 calories but maintain the vitamin C content of the smoothie. 


Strawberries, pineapple, mango, and orange juice

Paradise Point (440 calories) 

“I love their smoothies. My all time favorite is the Paradise Point. I do ask for a little less sugar though, but it’s still super yummy”

Samantha L
tropical smoothies paradise point (440 calories)


Calories: 440 Calories
Protein: 2 grams
Carbs: 108 grams
Fat: 0.5 grams

With a simple blend of strawberries, bananas, and pineapple, the Paradise Point smoothie contains 440 calories and 93 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 440 to 220. 


Strawberries, bananas, and pineapples.

Sunshine Smoothie (450 calories)

“refreshing and gave me the pep I needed. Tasty too!”

tropical smoothies sunshine smoothie (450 calories)


Calories: 450 calories
Protein: 3 grams
Carbs: 109 grams
Fat: 0 grams

The Sunshine Smoothie is another smoothie blend packed with tropical flavors and only contains 4 ingredients, all of which are fruit (aside from the Turbinado sweetener).

You can reduce the calorie content of this smoothie by opting for Splenda instead of the Turbinado (bringing the smoothie down to 230 calories).

You can also ask for no sweetener (220 calories), ask for half the amount of Turbinado (330 calories), or opt for a natural sweetener like honey (340 calories). 


Mango, pineapple, orange Juice, and banana.

Kiwi Quencher (470 calories) 

“After one sip, I was instantly hooked. Kiwi blended with strawberries is such a delightful combination”

tropical smoothies kiwi quencher (470 calories) 


Calories:470 Calories
Protein: 4 grams
Carbs: 113 grams
Fat: 0 grams

The Kiwi Quencher is a simple, three-ingredient smoothie, so making significant changes could affect the overall taste of the drink. 

However, to save calories, you can ask for the smoothie to be made with Splenda, which will reduce the calorie content from 470 to 250 and cut the carb content from 113 grams to 60 grams. 


Kiwi, strawberries, and non-fat yogurt

Acai Berry Boost (470 calories) 

“Tried the Acai Berry Boost Smoothie and it was tasty, very fruity and sweet.”

Sharon L
tropical smoothies acai berry boost (470 calories)


Calories: 470 Calories
Protein: 1 gram
Carbs: 113 grams
Fats: 2 grams

Made with acai berries, the Acai Berry Boost is packed with antioxidants, protecting your cells from damage.

With the amount of real fruit in this smoothie, the flavor will still be quite sweet even without the addition of Turbinado. 

Therefore if you want to save on calories, swap out the Turbinado sweetener for Splenda and save 120 calories, or eliminate added sweetener completely and save 140 calories. 


Acai, pomegranate, banana, blueberries, and strawberries.

Pomegranate Plunge (500 Calories)

“Nice sweet berry flavor, very refreshing”

tropical smoothies pomegranate plunge (500 Calories)


Calories: 500 calories
Protein: 1 gram
Carbs: 125 grams
Fat: 0 grams

The pomegranate plunge utilizes pomegranates as its main source of flavor, hence the name. It is a fruit-only based smoothie that also utilizes strawberries, cranberries, and bananas.

You can opt to reduce the carb and sugar content of this smoothie by switching to a Splenda sweetener, making the smoothie 290 calories.


Pomegranate, banana, cranberry and strawberries.

Blimey Limey (510 calories) 

tropical smoothies blimey limey (510 calories)

“It had various fruit juices (and other tantalizing ingredients) and was quite delicious.”



Calories: 480 calories
Protein: 2 grams
Carbs: 125 grams
Fat: 0 grams

The Blimey Limey is on the higher end of this list but is still relatively low in calories compared to many 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.

Bahama Mama (510 Calories)

“Great for a fast pick up yummy on the go snack”

Marisol B
tropical smoothies bahama mama (510 Calories)


Calories: 510 calories
Protein: 2 grams
Carbs: 115 grams
Fat: 4.5 grams

The Bahama Mama smoothie is higher on the list of the low-calorie drinks since it contains more fat compared to many other fruit-based smoothies on the menu.

Unlike many of the other smoothies that contain no fat, this smoothie contains 4.5 grams of ingredients like coconut and white chocolate.

Reduce the calorie content of this smoothie by using Splenda for a sweetener, making this smoothie 290 calories while still maintaining the flavor.


Strawberries, pineapple, coconut, white chocolate

Pumpkin Spice (510 Calories)

“I tried out the Pumpkin Pie Smoothie and it literally tastes like a dessert.”

tropical smoothies pumpkin spice (510 Calories)


Calories: 510 calories
Protein: 2 grams
Carbs: 127 grams
Fat: 0 grams

The Pumpkin Spice Smoothie feels like you are eating a slice of pumpkin pie, but with none of the fat. This is because this smoothie utilizes a nonfat yogurt in its recipe.

You could decrease the sugar in this recipe by opting for Splenda, bringing it down to 290 calories. 


Pumpkin spice puree, banana, nonfat yogurt

Avocolada (510 Calories)

“It makes a vibrant vegan breakfast or afternoon snack.”

Keri Bevan
tropical smoothies avocolada (510 Calories)


Calories: 510 calories
Protein: 3 grams
Carbs: 104 grams
Fat: 10 grams

The Avocolada smoothie is the highest in fat compared to any other smoothie on this list, but that’s not necessarily a bad thing.

The fat in this smoothie comes from healthy fats in avocado. Avocados have been shown to help boost satiety, improve heart health, and promote healthy digestion and brain function.

Compared to other smoothies on this list, this smoothie swaps out a few calories from carbs for fat, which makes it a more balanced meal and will likely help to keep your blood sugar more stable and help you feel fuller for longer

Cutting the Turbinado from this smoothie and adding Splenda bring the calories down to 300, and the carbohydrates down to 50 grams.


Avocado, Pineapple, Spinach, Kale, Coconut, Lime

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 high-calorie 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, adding 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 smoothie’s sweetness, you will still get a nice sweet flavor from the natural sugars in the fruits.

Another option offered at Tropical Smoothie is swapping out Turbinado sweetener for Splenda.

By switching to Splenda, you can save 220 calories 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 made traditionally. When made with Splenda, the calories are decreased to 250 per serving.

Peanut Butter 

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 to obtain all of the health benefits, ask for half a serving to cut the calorie content. 

 “Peanut butter can be quite healthy. It has many vitamins and minerals—including vitamins E and B6, magnesium, iron, and selenium—that can prevent heart disease and type 2 diabetes.”

-Michelle Yauger, Health Author

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 to your drink, including multivitamins, pea protein powers, vitamin B12, and vitamin C immune complex. 

The supplements vary in calorie content (some contain no calories) and each provides unique health benefits. 

Here is a summary of the supplements available at Tropical Smoothie and their calorie contents (from lowest to highest): 

Fat Burner
Vitamin B1215 
Vitamin C Immune Complex20 
Vital Proteins Collagen35 
Whey Protein Powder100 
Pea Protein Powder150 

If your goal is to keep the calories to a minimum, stick to the zero-calorie supplements. 

However, while 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.

“It is healthy to add protein to smoothies because it helps balance blood sugar. When you pair a delicious fruit smoothie with protein, you’ll benefit from more stable energy levels, a balanced snack that keeps you full for longer, and better gains in the gym.”

-Miranda Galati, MHSc, RD

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 40 calories. 

Nuts and Seeds

Tropical Smoothie includes various nuts and seeds in their drinks, including chia seeds and almonds.

All nuts and seeds contain healthy fats, such as omega-3 fatty acids, and will help you feel more satiated, making them a great addition if you want to feel fuller for longer. 

Nuts and seeds have other health benefits that are worth noting. For example, almonds have been shown to lower blood pressure and cholesterol, along with improving blood sugar control.

If you are watching your calories, almonds are the best add-in option at Tropical Smoothie, with a serving coming to 40 calories. 

The next best option is chia seeds with 45 calories, followed by peanut butter with the highest calories per serving at 180 calories.

The Smoothie Size

At Tropical Smoothie, all smoothies come in one standard size of 24 ounces or a 3-cup serving. For reference, this is just slightly larger than a medium soda beverage at McDonald’s (21 ounces).

If you are watching your calories and want to opt for a smaller smoothie portion, you can opt for one of the kid’s smoothie options which come in a smaller 12 oz serving.

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).  

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 apparent from 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 eight drinks that contain juice blends are: 

  • Acai Berry Boost 
  • Avocolada 
  • Bahama Mama
  • Blimey Limey
  • Kiwi Quencher 
  • Pomegranate Plunge
  • Sunshine Smoothie
  • Sunrise Sunset

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.

Frequently Asked Questions  

What Is The Best Tropical Smoothie For Weight Loss?

If you are in a calorie deficit for weight loss and want a low-calorie smoothie, the Detox Island Green Tea Smoothie with 180 calories is your best option. If you’re trying to hit high protein targets in your calorie deficit,  add a serving of whey protein for a total of 290 calories and 19 grams of protein.

What Tropical Smoothie Has The Highest Protein?

The Tropical smoothie with the highest protein is Peanut Paradise with Pea Protein with 38 grams of protein. When it’s made with whey, this smoothie contains 25 grams of protein. The Tropical Smoothie that has the highest amount of protein with no protein powder added is the Chia Banana Boost with 15 grams.

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.

What Are High-Calorie Drinks To Avoid At Tropical Smoothie?

  • Chia Banana Boost with Peanut Butter (770 Calories)
  • Peanut Paradise with Pea (750 Calories)
  • Peanut Paradise with Whey (710 Calories)
  • Peanut Butter Cup (700 Calories)

Other Low-Calorie Smoothies & Drinks


Lichtenthäler R, Rodrigues RB, Maia JG, Papagiannopoulos M, Fabricius H, Marx F. Total oxidant scavenging capacities of Euterpe oleracea Mart. (Açaí) fruits. Int J Food Sci Nutr. 2005 Feb;56(1):53-64. doi: 10.1080/09637480500082082. PMID: 16019315.

Al Dhaheri, A.S., Al Ma’awali, A.K., Laleye, L.C. et al. The effect of nutritional composition on the glycemic index and glycemic load values of selected Emirati foods. BMC Nutr 1, 4 (2015). https://doi.org/10.1186/2055-0928-1-4

WebMD. Health Benefits of Almonds. Retrieved from https://www.webmd.com/diet/health-benefits-almonds

About The Author

Athina Crilley

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.

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