What to Eat at Jamba Juice: Healthy Menu Choices and Nutrition Facts

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Healthy Jamba Juice Menu Items
Jamba Juice

Since the early 1990s, Jamba Juice has built a franchise on the idea that fast food doesn’t have to be unhealthy. Known for its fruit smoothies, the Jamba Juice menu sounds like a healthier alternative to the classic fast food burger and fries—but is it really more nutritious?

While it depends on the ingredients, the calories in juices and smoothies tend to be high whether you buy them or make them yourself. The key is minding portion sizes.

Regular menu Jamba Juice drinks come in 16, 24, and 32-ounce sizes. However, if you look to the Jamba Kids menu, you’ll find 9.5-ounce smoothie options with fewer calories and less sugar.

Even when a drink has been made with mostly healthy ingredients, it doesn’t mean it will be the right choice for your diet. Some Jamba Juice drinks have more than a full day's recommended allowance of sugar—not a healthy choice if you have diabetes, for instance.

That said, when enjoyed in moderation and packed with fresh fruits and veggies, some Jamba Juice drinks can be good sources of key vitamins and minerals.

The Jamba Juice menu offers more than smoothies. You can also find yogurt bowls, fresh-squeezed juice, and other prepared food. More in-depth information about the nutrition of its menu as well as the ingredients used can be found on the Jamba Juice website.

Reviewing the nutrition facts before you go, as well as figuring out what's considered a serving size, will help you make the most nutritious choice.

Here’s a breakdown of the nutrition of Jamba Juice’s menu, some suggestions for creating a healthy smoothie, and what you need to know about ordering if you’re on a low-carb, gluten-free, or another special diet.

What Experts Say

“Jamba Juice offers smoothies, smoothie bowls, oatmeal, and snacks—typically with more fiber and protein than juice. Some smoothies contain fruit and sherbet, so if you’re eating here often, choose the options that emphasize fruit and protein to create a more satisfying meal.”

Willow Jarosh, MS, RD

Navigating the Menu

Most Nutritious Options

  • Jamba Kids Blueberry Strawberry Blast-Off

  • Positively Pomegranate Bowl

  • Purely Carrot

  • Steel-Cut Oatmeal

Least Nutritious Options

  • Peanut Butter Moo’d

  • Chunky Strawberry Bowl

  • Kale Orange Power

  • Sourdough Parmesan Pretzel

The Jamba Juice menu features many healthy ingredients, but some items are still high in calories, fat, and sugar—especially when you order large sizes. When you’re ordering smoothies, juices, and bowls with many different ingredients, make sure you look closely at the nutrition info for each addition, especially taking note of what’s considered a serving size.

Smoothies

The many options for made-to-order smoothies at Jamba Juice can be overwhelming. The chain offers an ever-expanding line of classic smoothies, boosted smoothies, coffee smoothies, all-fruit smoothies, whole food nutrition smoothies, fruit and veggie smoothies, protein smoothies, and creamy treat smoothies.

Most Nutritious Option

170 calories, 1g fat, 15 mg sodium, 41g carbohydrate, 31g sugar, and 1g protein

Least Nutritious Option

980 calories, 29g fat, 6g saturated fat, 620 mg sodium, 152g carbohydrate, 131g sugar, and 26g protein

Depending on your tastes, there are a few other lower-calorie, less sugary, options. From the All-Fruit Smoothie menu, try a small Peach Perfection or Strawberry Whirl smoothie for 210 calories and around 45g of sugar.

You don’t necessarily have to shy away from all the higher-calorie options—some of which pack a hearty dose of vitamins and minerals.

If you eat 2,000 calories a day, for only 250 calories (or less if you get a smaller size) the Veggie Vitality smoothie provides 420% of your daily recommended intake of vitamin A, 40% for vitamin C, 15% for iron, and 25% for manganese.

Bowls

If you’re looking for something that feels a little more like a meal, Jamba Juice offers “energy bowls” that combine basic ingredients like Greek yogurt and nut butter with fruit, chopped nuts and seeds, brown sugar, and granola.

Most Nutritious Option

380 calories, 8g fat, 2.5g saturated fat, 85 mg sodium, 69g carbohydrate, 46g sugar, and 10g protein

Least Nutritious Option

590 calories, 17g fat, 2.5g saturated fat, 150 mg sodium, 96g carbohydrate, 58g sugar, and 19g protein

You can change the nutrition of a Jamba Juice bowl by customizing it. To reduce carbs, skip toppings like granola. Nuts and nut butter can be good protein sources, just keep an eye on the amount—high-fat, high-calorie nuts can easily add 100-200 calories to your bowl.

That said, nuts don’t always equal more protein: the Nutty Almond Butter Bowl has 460 calories and just 10g of protein, but the 390-calorie Fruit and Greek Yogurt Bowl packs 31g of protein.

Fresh Squeezed Juice

As its name implies, Jamba Juice also offers a wide range of juices made with interesting blends of fruits and veggies. You can also add “boosts” or “shots” of other ingredients, like chia seeds, wheatgrass, and even caffeine.

Most Nutritious Option

Purely Carrot (12oz)

100 calories, 0.5g fat, 170 mg sodium, 22g carbohydrate, 20g sugar, and 3g protein

Least Nutritious Option

380 calories, 2.5g fat, 55 mg sodium, 88g carbohydrate, 61g sugar, and 9g protein

With fewer ingredients, juices are generally lower in calories than smoothies. Most of the drinks in this category of the Jamba Juice menu are under 300 calories and many have fewer than 200 as long as you stick to the smallest size.

However, if you add extra shots and boosts to any size, it’s easy to end up with a much higher calorie juice. Your best bet is to stick to small-sized juices made from the most nutritious fruit and veggie basics.

Tasty Bites

While the chain’s focus is on making meals from juices and smoothies, Jamba Juice does offer some prepared food items, including oatmeal, flatbread pizzas, and breakfast wraps.

Most Nutritious Option

180 calories, 2.5g fat, 0.5g saturated fat, 15 mg sodium, 35g carbohydrate, 5g sugar, and 8g protein

Least Nutritious Option

410 calories, 10g fat, 2g saturated fat, 640 mg sodium, 67g carbohydrate, 4g sugar, and 14g protein

With so many ways to create a filling smoothie or juice, the prepared food options at Jamba Juice don't seem quite as satisfying. These options mostly add calories, fat, sodium, and sugar without giving you the benefits of the chain’s fruit-and-veggie-packed drinks.

Consider having a bite to eat instead of a smoothie or juice. Choices like steel-cut oats, which are full of fiber, will feel most satisfying throughout the day. High-carb foods filled with sugar provide a quick, but fleeting, energy boost.

Hungry for a midday snack? Krave Beef Jerky has as much protein as a bowl of oatmeal, but only 90 calories. Protein-rich snacks help keep hunger and cravings for sweets at bay.

Shots & Boosts

Shots and boosts can be added to any Jamba Juice drink, whether you’re looking to pump up the nutrition content, get a jolt of caffeine, pack in the protein, or try a bold flavor like orange ginger cayenne.

Jamba Juice Fresh Shots add fewer than 25 calories to a juice or smoothie. Shots can also be ordered to drink on their own. Some Jamba Juice locations even sell single-serve bottles of ready-to-drink shots.

Whole Food Boosts at Jamba Juice typically range from 20-150 calories and can be used to add flavor, protein, or caffeine to a juice or smoothie. Popular boosts include pumpkin seeds, Greek yogurt, kale, and whey protein.

Diet-Specific Options

Gluten-free

The majority of Jamba Juice’s menu is gluten-free, however, some items do use gluten and wheat-containing ingredients. Some ingredients, such as the brown sugar topping, can be left off your order if you ask.

If you have Celiac disease and are concerned about the potential of cross-contamination, let the Jamba Juice employee taking your order know.

Some of the gluten-free options at Jamba Juice include:

Low-carb

Diabetes-friendly

Low-fat

Low-sodium

Vegetarian & Vegan

As the majority of its menu is based in fruits and veggies, vegetarians and vegans will find plenty of options at Jamba Juice. From regular juices and smoothies to plant-based boosts, if you follow a vegan or vegetarian diet you’ll have more to choose from at Jamba Juice than you would at most fast food restaurants.

With the availability of non-dairy milk alternatives, you can custom order most (but not all) smoothies at Jamba Juice to be vegan.

There are some exceptions: for example, coffee blend smoothies and those made with peanut butter are not made with vegan-friendly ingredients. 

Every flavor of Jamba Juice’s All-Fruit Smoothies is already vegan, including:

  • Mega Mango
  • Peach Perfection
  • Pomegranate Paradise
  • Strawberry Whirl

Jamba Juice also designates several other items on the menu as vegan, including:

If a Jamba Juice food or drink contains honey, crumble toppings made with butter, or brown sugar, ask for these additions to be left off to make it vegan-friendly. 

In addition to the vegan options, vegetarians who eat eggs and milk can also enjoy the several other menu items at Jamba Juice, including:

That being said, the chain does use animal products in some of its menu items, particularly dairy. Therefore, it’s possible that ingredients used to make your food or drink may have come into contact with animal products during production, storage, transportation, or preparation.

Food Allergies and Safety

If you have a food allergy, let the Jamba Juice employee taking your order know. They may be able to take extra precautions to ensure your order is not made using equipment or in areas where specific allergens have been stored or prepared. 

Check the ingredients list carefully before you order. If you have certain food sensitivities, intolerance, or allergies, be aware that powdered blends in Jamba Juice smoothies may use ingredients like sherbert (which contains dairy), soy protein, eggs, milk, peanut butter, nuts, and wheat.

While you may be able to get a drink made with these ingredients omitted, they’ll be included unless you specify otherwise—even if they aren’t listed on the menu item’s nutritional breakdown.

A Word From Verywell

A treat from Jamba Juice can be part of a healthy diet as long as you enjoy them in moderation, choose the healthiest ingredients available, and keep your portion sizes small. While the menu sounds healthy, some items are better choices than others. Depending on your dietary needs and goals, you’ll want to be aware of nutrition facts for the drinks or meals you order at Jamba Juice. While the focus on fresh fruit and veggies contributes important nutrients to your diet and can give your body energy, the chain’s smoothies, bowls, and juices can also be high in carbohydrates and sugar. To feel the most satisfied, emphasize menu options that offer a good balance of vitamins, healthy fat, and protein.

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