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

Jamba Juice

Verywell / Christian Alzate

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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 and sugar content 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 10-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.

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

Similar to its competitor Tropical Smoothie, the Jamba Juice menu also 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.

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

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.

Most Nutritious Options
  • Vanilla Blue Sky (Smoothies)

  • Vanilla Blue Sky (Bowls)

  • Purely Carrot (Juices)

  • Spinach 'n Cheese Breakfast Wrap (Bites)

Least Nutritious Options
  • Peanut Butter Moo’d (Smoothies)

  • Chunky Strawberry (Bowls)

  • Purely Orange (Juices)

  • Sourdough Parmesan Pretzel (Bites)

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.


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

A small (16 oz) Vanilla Blue Sky smoothie provides 210 calories, 4.5g fat, 2.5g saturated fat, 43g carbohydrate, 27g sugar, 2g protein, and 90mg sodium.

Least Nutritious Option

Of the most calorie-dense smoothie options, the Peanut Butter Moo’d is among the least nutritious. A small (16oz) comes in at 430 calories, 10g fat, 2g saturated fat, 75g carbohydrate, 63g sugar, 13g protein, and 190mg sodium.

Up your order to a large (28oz) and you're in for 910 calories, 28g fat, 5g saturated fat, 144g carbohydrate, 119g sugar, 29g protein, and 420mg sodium.


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.

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.

Most Nutritious Option

Like the smoothie version, the Vanilla Blue Sky bowl is also the most nutritious option in its section of the menu with one bowl (384g) coming in at 330 calories, 9g fat, 3g saturated fat, 62g carbohydrate, 33g sugar, 6g protein, 85mg sodium.

Least Nutritious Option

The Chunky Strawberry bowl (568g) comes in at 580 calories, 16g fat, 2.5g saturated fat, 94g carbohydrate, 50g sugar, 21g protein, and 135mg sodium.


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.

With fewer ingredients, juices are generally lower in calories than smoothies. All of the drinks in this category of the Jamba Juice menu are under 250 calories (for the 16oz size), but all contain a good amount of sugar.

If you add extra shots and boosts, however, 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.

Most Nutritious Option

A small (16oz) Purely Carrot contains 190 calories, 1g fat, 45g carbohydrate, 22g sugar, 4g protein, and 330mg sodium.

Least Nutritious Option

A small (16oz) Purely Orange provides 220 calories, 1g fat, 52g carbohydrate, 42g sugar, 3g protein, and 0mg sodium.


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

With so many ways to create a filling smoothie or juice, the prepared food options at Jamba Juice might not be as tempting. But consider having a bite to eat instead of a smoothie or juice. Choices like breakfast sandwiches offer more protein and less sugar, which will feel most satisfying throughout the day. High-carb foods, like those filled-with-sugar smoothies and juices, provide a quick, but fleeting, energy boost.

Most Nutritious Option

The Spinach 'n Cheese Breakfast Wrap provides 240 calories, 7g fat, 3g saturated fat, 30g carbohydrate, 1g sugar, 15g protein, and 590mg sodium.

Least Nutritious Option

The Sourdough Parmesan Pretzel comes in at 420 calories, 11g fat, 3g saturated fat, 69g carbohydrate, 3g sugar, 12g protein, and 690mg sodium.

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.

Jamba Juice Shots add 15–25 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. Popular shots include wheatgrass and ginger lemon cayenne.

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 almond butter, Greek yogurt, kale, and whey protein.

Diet-Specific Options

Jamba Juice offers choices for gluten-free, low-fat, low-sodium, vegetarian, and vegan diets, but doesn’t have low-carb or diabetes-friendly menu items.


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:

  • Greens 'n Ginger smoothie
  • Peach Perfection smoothie
  • Strawberry Whirl smoothie
  • Orange Carrot Twist juice
  • Purely Carrot juice


  • Pomegranate Paradise smoothie (5 calories from fat)
  • Apple 'n Greens smoothie (10 calories from fat)
  • Purely Orange juice (10 calories from fat)
  • Orange-C Booster smoothie (10 calories from fat)
  • Vanilla Blue Sky smoothie (40 calories from fat)


  • Mega Mango smoothie (10mg sodium)
  • Strawberry Whirl (15mg sodium)
  • Peach Perfection smoother (25mg sodium)
  • Amazing Greens smoothie (40mg sodium)
  • Açaí Primo bowl (45mg 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. 

Jamba Juice's plant-based smoothies are vegan, including:

  • Mega Mango smoothie
  • Peach Perfection smoothie
  • Pomegranate Paradise smoothie
  • Strawberry Whirl smoothie
  • Greens 'n Ginger smoothie

Jamba Juice also designates a few other items on the menu as vegan, including the soy protein boost and Peachy Green Goodness bowl.

If a Jamba Juice food or drink contains honey or crumble toppings made with butter or brown sugar, you can 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 products can also enjoy several other menu items at Jamba Juice, including:

  • Spinach and Cheese Breakfast Wrap
  • Four-Cheese Flatbread
  • Roasted Tomato, Spinach, & Feta Breakfast Sandwich
  • Vanilla Blue Sky bowl
  • Açaí Primo bowl

That being said, the chain does use animal products in many of its menu items, particularly dairy. As a result, 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 sherbet (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 it 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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