What to Eat at Smoothie King: Healthy Menu Choices and Nutrition Facts

Smoothie King

Verywell / Christian Alzate

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As the name suggests, Smoothie King is an American smoothie company. Smoothie King was founded in 1973 in Louisiana and purchased by a South Korean franchisee in 2021. Today, there are more than 1,100 Smoothie King locations worldwide.

Since they are often packed with nutrient-dense foods like fruits, vegetables, nut butter, protein powder, and more, smoothies can be part of a balanced diet. Since these foods are usually compliant with various diets, people who follow vegan, vegetarian, low-carb, and high-protein lifestyles can typically find something nutritious on the Smoothie King menu.

Smoothies are also a great source of food groups that some Americans may be lacking in their diets. According to the CDC, only one in 10 adults get enough servings of fruits or vegetables. Since many Smoothie King offerings are made with a base of fruits and veggies, this may be a convenient and healthy way for many people to improve their nutrition.

If you are looking for a nutrient-dense breakfast on the go or simply want a flavorful drink with impressive nutrition facts, you will enjoy stopping at a Smoothie King location. Since there are more than 80 different blends to choose from, there is likely a suitable option for everyone.

What Experts Say

"The Smoothie King specializes in custom-made smoothies that Include nutritious whole foods such as organic fruits, vegetables, and other healthy ingredients like nuts, pre and probiotics, protein powder, vitamins, and minerals. They do not use high fructose corn syrup in their recipes, but stevia is an ingredient in many. Smoothies can also be made for people with dietary restrictions, but because they do use allergens cross-contamination is still a risk. Curate a smoothie that contains several servings of colorful fruits and vegetables to get you closer to your daily needs."

Barbie Cervoni, MS, RD, CDCES, CDN

Navigating the Menu

Smoothie King refers to its smoothies as “blends” for simplicity. The Smoothie King smoothie menu is split into five main categories: Get Fit Blends, Stay Slim Blends, Be Well Blends, Take A Break Blends, and Kids Blends. Customers can choose from three serving sizes per smoothie: 20 ounces, 32 ounces, and 40 ounces.

The menu is made up of approximately 86 smoothie blends to choose from. Further customizations to menu items, such as adding extra ingredients, are possible, though this will alter the nutritional profile.

For nutrition information on all Smoothie King menu items, refer to the Smoothie King Nutrition Info.

Most Nutritious Options
  • Gladiator Strawberry (Get Fit Blends)

  • Slim-N-Trim Veggie (Stay Slim Blends)

  • Vegan Mango Kale (Be Well Blends)

  • Berry Punch (Take A Break Blends)

  • Apple Kiwi Bunga (Kids Blends)

Least Nutritious Options
  • The Hulk Strawberry (Get Fit Blends)

  • The Shredder Vanilla (Stay Slim Blends)

  • Daily Warrior (Be Well Blends)

  • Strawberry-X-Treme (Take A Break Blends)

  • Choc-A-Laka (Kids Blends)

If you’re looking for the most nutritious blend at Smoothie King, the Vegan Mango Kale’s nutrition profile and ingredient list makes it a smart choice. It’s made with fruit, organic kale, fruit juice, almonds, and vegan protein powder, so it has a nice balance of plant protein, carbohydrates, and good fat, and it’s suitable for many diets and lifestyles.

Get Fit Blends

The Get Fit Blends are blended with ingredients that are high in protein, such as protein powder, nut butter, nuts, and more. These protein-rich smoothies are designed to fuel grueling workouts or help muscles recover after exercise.

While protein-rich ingredients are part of a healthy diet, some of the Get Fit Blends are made with ingredients like ice cream, which adds extra calories, fat, and sugar.

Most Nutritious Option

The Gladiator Strawberry smoothie is made with fruit and protein powder. A 20-ounce serving contains 210 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 41g protein, and 370mg sodium. It’s perfect for low-carb and low-fat diets, though it contains eggs and milk so would not be a vegan option.

Note that this nutrition information does not include the two additional ingredients that you may select, so the nutrition data will change based on your selections. Consider adding a fruit, veggie, or nut butter for a more nutrient-dense smoothie.

Least Nutritious Option

The Hulk Strawberry smoothie contains just five ingredients: strawberries, bananas, turbinado, Hulk protein blend, and butter pecan ice cream. However, it is high in calories, added sugar, and carbs. A 20-ounce serving contains 890 calories, 30g fat, 16g saturated fat, 147g carbohydrates, 23g protein, and 390mg sodium.

Stay Slim Blends

This section of the Smoothie King menu is designed for low-calorie diets. Each 20-ounce serving is under 350 calories, so these may be helpful if you are watching your caloric intake.

Most Nutritious Option

The Slim-N-Trim Veggie smoothie is made with fruit, leafy greens, ginger, protein, fiber, and juice. It’s high in fiber and protein while low in calories and fat. A 20-ounce serving contains 240 calories, 1.5g fat, 0g saturated fat, 46g carbohydrates, 17g protein, and 270mg sodium. One thing to note is that it is made with a protein blend that contains eggs and milk so would not be suitable for those with an allergy or sensitivity.

Note that juice naturally contains a high amount of sugar and carbohydrates. You can lower the sugar and carbohydrates by opting for a 100% juice with no added sugar. You may also want to swap juice for coconut water or unsweetened almond milk to lower your sugar intake.

Least Nutritious Option

The Shredder Vanilla is a high-protein smoothie made with multiple protein powders and a "Diet Down" enhancer, which is formulated from green tea extract, 5-HTP, L-Carnitine, and other ingredients.

However, this smoothie is high in sodium. A 20-ounce serving contains 230 calories, 2g fat, 0g saturated fat, 15g carbohydrates, 33g protein, and 700mg sodium. It also contains 40mg of cholesterol and is formulated with eggs and milk.

Be Well Blends

Some of Smoothie King’s most nutritious menu items are Be Well Blends. This section of the menu consists of nutrient-dense smoothies that are packed with vitamins and minerals. Many are made with high-fiber vegetables, added electrolytes, and vegan-friendly protein powder. In fact, this submenu has several vegan-friendly options.

Most Nutritious Option

The Vegan Mango Kale smoothie is one of several vegan options among the Be Well Blends. It is made with bananas, organic kale, mangos, apple juice, almonds, and plant-based protein powder. A 20-ounce serving contains 330 calories, 5g fat, 0g saturated fat, 65g carbohydrates, 12g protein, and 125mg sodium.

Since the plant-based protein powder is made without eggs and milk, this may be a better option for people with certain dietary restrictions than the whey protein powders. However, this smoothie contains tree nuts.

Least Nutritious Option

The Daily Warrior smoothie is packed with fruits, vegetables, nuts, and nut butter. However, it is a more calorically-dense option that contains an added sweetener compared to other options. A 20-ounce serving contains 670 calories, 31g fat, 4.5g saturated fat, 98g carbohydrates, 16g protein, and 170mg sodium.

Take A Break Blends

Take A Break Blends are perfect for days you want to order off the Smoothie King menu based on taste alone. While many contain nutrient-rich ingredients like fruit and protein powder, some are also formulated with ingredients that are higher in calories and sugar like frozen yogurt as well as refined sweeteners like turbinado. People who are sensitive to caffeine should also avoid some of the Take A Break Blends that contain coffee.

Most Nutritious Option

The Berry Punch smoothie is one of the few Take A Break Blends that does not contain frozen yogurt. Instead, it is made with strawberries, wild blueberries, raspberries, fruit juice, and electrolytes. A 20-ounce serving contains 270 calories, 0g fat, 0g saturated fat, 67g carbohydrates, <1g protein, and 100mg sodium. To make this smoothie a more protein-rich option, you can add one of the many protein blends, including a plant-based option.

Least Nutritious Option

The Strawberry-X-Treme smoothie is made with simple fruit-based ingredients. However, it contains 52g of added sugar. A 20-ounce serving contains 310 calories, 0g fat, 0g saturated fat, 76g carbohydrates, 0g protein, and 0mg sodium.

Kids Blends

Kids can choose from six different smoothie options made just for them. Unlike the rest of the menu, Kids Blends only come in one serving size: 12 ounces. While all Kids Blends contain less than 250 calories, some contain added sugar and frozen yogurt.

Most Nutritious Option

The Apple Kiwi Bunga smoothie is the only Kids Blend that does not contain added sugar. It is also the lowest in calories while being free of fat and cholesterol. A 20-ounce serving contains 150 calories, 0g fat, 0g saturated fat, 39g carbohydrates, 1g protein, and 15mg sodium. Since it is made with a multivitamin enhancer, this can be a great source of nutrients for children.

Least Nutritious Option

The Choc-A-Laka smoothie is made with turbinado, frozen yogurt, whey protein powder, cocoa powder, and a multivitamin enhancer. Though the ingredients are simple, it contains 1mg caffeine and 31g of added sugar. A 20-ounce serving contains 190 calories, 2.5g fat, 1.5g saturated fat, 40g carbohydrates, 3g protein, and 90mg sodium.

Diet-Specific Options

Smoothie King offers choices for vegan, vegetarian, gluten-free, low-carb, low-FODMAP, low-sodium, and diabetes-friendly diets. Some vegan options are clearly labeled, though people who follow other lifestyles will have to check the ingredients lists and nutrition facts to ensure a menu item meets their nutritional needs.

Gluten-Free

  • MangoFest
  • Greek Yogurt Pineapple Mango
  • Slim-N-Trim Veggie
  • Island Impact
  • Original High Protein Chocolate

Though Smoothie King can’t guarantee that cross-contamination won’t occur for people with dietary allergies, the majority of the blends are naturally free of gluten. Each blend has nutrition facts and allergen information for people following a gluten-free diet.

Low-Carb

  • Gladiator Strawberry
  • Gladiator Vanilla
  • Keto Champ Chocolate
  • Keto Champ Berry
  • Keto Champ Coffee

If you follow a low-carb diet, you’re in luck because Smoothie King has several options that are lower in carbs. A 20-ounce smoothie can range from 0g to 147g in carbohydrates. Smaller portions tend to be lower in carbs as well as smoothies that are high in protein. The Stay Slim Blends are full of options that are lower in carbs.

Low-FODMAP

  • Pure Recharge Pineapple (omit Nutrient Blend Enhancer and sub fruit juice for almond milk)
  • Veggie Apple Kiwi Kale (sub fruit juice for almond milk)
  • Vegan Pineapple Spinach (omit stevia and plant-based protein powder and sub fruit juice for almond milk)

Eating out while following a low-FODMAP diet can be challenging. Fortunately, Smoothie King uses many FODMAP-friendly ingredients like blueberries, strawberries, lemons, spinach, kale, and more. 

However, people who avoid fruit juice on a low-FODMAP diet may struggle to find a suitable blend at Smoothie King. People following a low-FODMAP diet should also avoid Smoothie King menu items made with almonds, milk, and mango.

Diabetes-Friendly

  • Greek Yogurt Pineapple Mango
  • Angel Food Slim
  • Slim-N-Trim Strawberry
  • Lean1-Vanilla
  • Lean1-Strawberry

A diabetes-friendly diet may be lower in carbs and added sugar than other lifestyles. While Smoothie King has many menu items that are high in carbs and sugar, it also offers low-carb and added sugar-free options.

Low-Fat

  • Gladiator Strawberry
  • Gladiator Chocolate
  • Gladiator Vanilla
  • Immune Builder Veggie Superfood
  • Pure Recharge Mango Strawberry

Smoothie King has several smoothies with 0g fat per serving. To avoid high-fat smoothies, opt for blends that are made with a base of fruits or vegetables instead of ice cream or frozen yogurt. While some Smoothie King blends contain up to 31g fat per 20-ounce serving, the majority contain fewer than 5g fat. To avoid excess fat, opt for smaller serving sizes and blends made with high-fiber ingredients.

Low-Sodium

  • Vegan Dark Chocolate Banana
  • Veggie Lemon Ginger Spinach
  • Veggie Carrot Kale Dream
  • Veggie Apple Kiwi Kale
  • Vegan Mango Kale

Smoothie King blends tend to contain between 60mg and 750mg sodium per 20-ounce serving. To minimize your sodium intake at Smoothie King, opt for the smallest serving size. The Be Well Blends are most suitable for low-sodium diets since they are rich in vegetables, though none of the offerings are free of sodium.

Vegetarian

  • Veggie Lemon Ginger Spinach
  • Original High Protein Pineapple
  • Coffee High Protein Vanilla
  • Slim-N-Trim Veggie
  • MangoFest

Vegetarians will have an easy time finding menu items on the Smoothie King menu. In fact, almost all menu items are vegetarian-friendly, including those that contain milk and eggs. Smoothie King does not use other animal products like meat and fish, so vegetarians do not have to worry about avoiding those animal-based ingredients.

Vegan

  • Vegan Mango Kale
  • Vegan Mixed Berry
  • Vegan Pineapple Spinach
  • Vegan Dark Chocolate Banana
  • Vegan Nutty Super Grain

Smoothie King has five menu items that are clearly labeled as vegan-friendly. However, they may contain other allergens like tree nuts. Since Smoothie King offers Sunwarrior Organic Plant-Based Protein powder, vegans can customize other vegan-friendly options to make them a richer source of protein. 

Many other ingredients are also vegan-friendly, including fruits, vegetables, fruit juices, nuts, nut butters, and some enhancers. 

Vegans should avoid menu items containing all other protein blends since they contain milk and eggs as well as dairy-based ice cream and frozen yogurt.

Food Allergies and Safety

Smoothie King offers a fish- and soy-free menu and people with allergies to gluten and wheat can find safe meals to enjoy, but those with milk, egg, nut, and tree nut allergies should be cautious since these ingredients are found in many menu items.

Since Smoothie King can’t guarantee that cross-contamination will not occur when preparing smoothies, it is up to customers to ensure their order is free of potential allergens. When ordering online or in-person, omit or substitute allergens like milk, eggs, nuts, etc. The Smoothie King website clearly states whether a menu item contains possible allergens, so people with severe allergies should plan ahead.

Note that the majority of Smoothie King's protein powders, such as Lean1 and Gladiator, contain artificial sweeteners, including stevia leaf extract and sucralose. Always take a close look at the ingredient of the nutritional enhancers included in your blend to ensure they meet your nutritional preferences and dietary needs.

A Word From Verywell

Smoothies can be healthy meals or snacks made with whole ingredients like fruits, vegetables, nuts, and more, so it’s no surprise that there are many nutrient-rich options at Smoothie King. 

However, some menu items contain added sugar in the form of frozen yogurt or ice cream while others contain added sweeteners like stevia and turbinado.  Some Smoothie King menu items are also high in calories, fat, carbohydrates, sodium, cholesterol, and added sugar.

When you want the most nutrient-dense option possible at Smoothie King, stick to the Be Well Blends. On days you feel like indulging, the Take A Break Blends might pique your interest. You can also make your own smoothie at home to ensure you know exactly what goes into it, though ordering smoothies at Smoothie King is healthy in moderation.

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  1. CDC. Only 1 in 10 Adults Get Enough Fruits or Vegetables. Published November 16, 2017.