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 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.

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 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.

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

Smoothie total

355 kcal

P 32.8g · C 37.3g · F 9.7g · ~370 g/ml volume

1. Banana89 kcal · P 1.1 · C 22.8 · F 0.3100 g
2. Whole milk146 kcal · P 7.7 · C 11.5 · F 7.9240 ml
3. Whey protein (per 30 g)120 kcal · P 24.0 · C 3.0 · F 1.530 g
Total kcal355
Total protein32.8 g
Total carbs37.3 g
Total fat9.7 g
Macro % splitP 37% · C 42% · F 25%

Step-by-step

Each ingredient: kcal_i = base_kcal × grams / base_grams. Total = Σ kcal_i. Same arithmetic for P, C, F.

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

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.