Smoothie Nutrition + Calorie Calculator

Common smoothie ingredients + grams/ml → total calories and macro split (P / C / F).

Inputs

Ingredient 1

Ingredient 1 g/ml

Ingredient 2

Ingredient 2 g/ml

Ingredient 3

Ingredient 3 g/ml

Result

Loading calculator…

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How to use this calculator

Pick up to 3 smoothie ingredients.
Enter the amount in grams (solids) or ml (liquids).
Read total kcal + macro grams + macro percent split.

About this calculator

Smoothie nutrition is per-ingredient table lookup with USDA FoodData Central per-100g values. Whey protein is on a per-30-g-scoop basis to match how it's sold (and label-claimed). Macro percent split uses the Atwater factors (4 kcal/g protein, 4 kcal/g carb, 9 kcal/g fat) — same as on every Nutrition Facts label. Liquids (milk, oat milk, almond milk) use per-100 ml because volume is how recipes call for them.

What this calculator does

This calculator returns total smoothie calories and protein/carb/fat macros from 14 common smoothie ingredients (fruits, milks, yogurt, protein powder, oats, leafy greens, seeds, nut butter, sweeteners). Values come from USDA FoodData Central per 100 g or per 100 ml (for liquids); whey protein is reported per the industry-standard 30-g scoop. Macro percent split uses the Atwater 4/4/9 conversion that anchors every Nutrition Facts label.

How it works — the formula

For each ingredient: kcal_i = (base_kcal × amount) / base_amount
Total kcal = Σ kcal_i  (same formula for P, C, F)
Macro % = (grams × Atwater factor) / total_kcal × 100
Atwater factors: P = 4 kcal/g ; C = 4 ; F = 9

Identical math to recipe-nutrition: per-100 lookup × amount / 100. Atwater factors come from Atwater (1900) and remain the FDA standard for nutrition labeling. Liquid ingredients use per-100-ml because that's how they're measured in smoothies.

Sources: USDA FoodData Central — Foundation Foods · FDA Nutrition Facts Label — 21 CFR 101.9 (Atwater factor convention) · Atwater W.O. — Principles of Nutrition and Nutritive Value of Food (1902, foundational)

Worked examples

Example 1

Classic post-workout

Inputs:: banana 100g, whole milk 240ml, whey 30g
Output:: ~356 kcal; P 35.6g; C 36.0g; F 4.8g

High-protein recovery shake.

Example 2

Berry-spinach light

Inputs:: frozen berries 150g, spinach 50g, almond milk 240ml
Output:: ~140 kcal; P 2.7g; C 26g; F 4.7g

Low-cal breakfast option.

Example 3

Peanut-butter banana boost

Inputs:: banana 120g, peanut butter 30g, oat milk 240ml
Output:: ~395 kcal; P 9.9g; C 50.1g; F 16.2g

Mass-gain or pre-workout smoothie.

When to use this vs other tools

Use this for smoothie planning. For full recipe nutrition use the broader recipe-nutrition tool with the wider USDA ingredient list.

Recipe Nutrition Facts
Use for cooked recipes with more diverse ingredient categories (meat, grains, oils, cheese).
Macros per Serving
Use to split a fixed kcal target across P/C/F (the inverse of measuring an existing smoothie).
Meal-Prep Calories
Use to scale a smoothie recipe across a week of portions.
Macro-Friendly Recipe Scaler
Use when scaling smoothie ingredients to hit a specific macro target while preserving the P/C/F ratio.

Authority note

USDA FoodData Central + FDA

USDA FDC nutrient values and FDA 21 CFR 101.9 Nutrition Facts labeling rules

USDA FDC is the authoritative US food-composition database; FDA 21 CFR 101.9 defines the per-serving / Atwater-factor conventions used in every Nutrition Facts label. Whey protein per-scoop values are the standard sport-nutrition label convention.

Limitations

14-ingredient cap. Add extras (cocoa powder, MCT oil, flax) externally.
Generic FDC values — your specific banana, protein powder brand, or milk variety may differ by 5-15%.
Excludes micronutrient (vitamin, mineral) details — see FDC for those.
Atwater factors are an approximation; true metabolizable energy can differ for fiber-rich or fat-rich foods by a few %.

For medical nutrition decisions consult a registered dietitian. This tool is for everyday smoothie planning.

Frequently asked

Why are whey-protein values "per 30 g"?+

That's the industry-standard scoop size and matches the label-claim format. The per-100-g equivalent would be ~400 kcal but you never measure it that way in practice.

Is milk per ml or per gram?+

Per 100 ml. Milk density is very close to water (~1.03 g/ml) so the two are equivalent within ~3%.

Where do calories come from?+

USDA FoodData Central. Macros multiply by Atwater factors (4/4/9 kcal/g for P/C/F) to give kcal; small extras (alcohol, organic acids, polyols) are not in smoothie ingredients so the simple Atwater calc is accurate.

Doesn't blending change the calorie count?+

No — mechanical processing doesn't change chemical energy content. Some studies show better satiety when whole vs blended fruit is eaten, but the kcal number is identical.

Sugar callout?+

Sugar is a subset of total carbs. Honey is ~80% sugar; bananas/berries are mostly sugar; oats are starch (which counts as carb but not sugar). The total carb figure includes both.