Fruit Juice Smoothie

Q: How many calories in cup of fruit juice smoothie?

About 129 calories, with roughly 1.4g of protein. cup weighs about 230g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

cal per 100 g

Portion explorer

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= 8.1 oz

Calories

129

Protein

1.4g

Carbs

30g

Fat

0.8g

Protein 4% Carbs 90% Fat 5%

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Fruit Juice Smoothie is 11g of sugar, wrapped in 0.6g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 56 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener fruit juice smoothie has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0.6 g2%

Sugar11.46 g—

Saturated fat0.068 g0%

Cholesterol0 mg0%

Sodium11 mg0%

Potassium177 mg4%

Calcium18 mg1%

Iron0.34 mg2%

Magnesium15 mg4%

Zinc0.08 mg1%

Vitamin C6.2 mg7%

Vitamin E0.18 mg1%

Vitamin A21 mcg2%

Vitamin D0 mcg0%

Vitamin B60.08 mg5%

Vitamin B120.55 mcg23%

Folate17 mcg4%

Niacin0.333 mg2%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Pear

Almost identical calories.

Cal57 Protein0.4 g Fat0.1 g

Blueberry

Almost identical calories.

Cal57 Protein0.7 g Fat0.3 g

Mango

Almost identical calories.

Cal60 Protein0.8 g Fat0.4 g

Common questions

The stuff people actually ask.

How many calories in cup of fruit juice smoothie?

About 129 calories, with roughly 1.4g of protein. cup weighs about 230g. Use the slider above for any other portion.

Does a ripe fruit juice smoothie have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is fruit juice smoothie actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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