12 NEW Low Calorie Cocktails in Tropical Smoothie (2023) - FeastGood.com (2023)

While some Tropical Smoothies are high in calories, many of the smoothies on the menu are under 500 calories, which would be considered "low calorie" by most fast food standards.

If you are in a hurry…

The 12 lowest calorie tropical smoothie cocktails are:

• Green tea Detox Island (180 calories)
• Blueberry Bliss (340 calories)
• Pier Punch (370 calories)
• Magic Mango (400 calories)
• Sunrise and sunset (400 calories)
• Triple oatmeal with blueberries (410 calories)
• Island Green (410 calories)
• Paradise Point (430 calories)
• Actinide quenching (450 calories)
• Acai Berry Boost (470 calories)
• Blimey Limey (480 calories)
• Lean Machine (490 calories)

However, since I've been going to Tropical Smoothie for years, I've found ways to further customize each of these smoothies so they're even lower in calories than what you see on the menu (which I'll explain below).

It's hard to believe that there are some hidden calories on the tropical smoothie menu that aren't obvious or declared.

For example, the menu doesn't say that a high-calorie sweetener (called Turbinado) is added to every cocktail, or that most cocktails contain a certain amount of fruit juice (instead of water).

Below, I share everything I've learned about ordering low-calorie smoothies at Tropical Smoothie.

What adds to the calories in a Tropical Smoothie?

Calorie-boosting ingredients in the Tropical Smoothie include Turbinado, peanut butter, various nutritional supplements, and chia seeds.

the super prophet

Turbinado is the sweetener that Tropical Smoothie uses to make its drinks. It increases the sweetness of the smoothie along with other ingredients and adds 18 calories per teaspoon. Some drinks are mandatory10 teaspoons of Turbinada can add 200 calories per drink.

If you want to save calories on your smoothie, look for one without Turbinado sweetener. Although this may reduce the sweetness of the smoothie, you will get a nice sweet taste from the natural sugars in the fruit and the additives in the drink.

Peanut butter

Peanut butter is included in many tropical smoothies and is available as a supplement. One serving of peanut butter has 180 calories, making it the highest-calorie addition on the menu.

If you want to add peanut butter to your smoothie, ask for a half serving to reduce the calorie content. A half serving will add 90 calories to your smoothie (instead of 180) and allow you to add the healthy fats found in peanut butter (and flavor) without the extra calories.

Food supplements

Tropical Smoothie offers a variety of supplements to add to your drink, including multivitamins, pea protein, vitamin B12 and vitamin C immune complex.

Supplements vary in calorie content (some contain no calories at all) and each provides unique health benefits.

Below is a list of the toppings available in the Tropical Smoothie and their calorie content.

If you want to keep calories to a minimum, it's best to stick to calorie-free supplements.

However, even though whey protein supplements are higher in calories, there is still value in including protein in smoothies. Typically, you still want to get more protein on a low-calorie diet because protein is digested more slowly and makes you feel fuller for longer.

So, if you want to include a protein supplement, choose whey protein powder instead of pea protein powder to save 50 calories.

seeds

Tropical Smoothie contains several types of seeds in its drinks, including chia seeds and flax seeds.

All seeds contain healthy fats, such as omega-3 fatty acids, and will help you feel full. So, seeds can be a great addition to your smoothie when you want to feel fuller for longer.

However, seeds can be high in calories, and not all types of seeds have the same calorie content. A portion of chia seeds has 45 calories, and a portion of ground flax seeds has 20 calories.

So if you want the health benefits of seeds in your smoothie and want to add bulk to your drink, replace the chia seeds with flax seeds to save 25 calories per serving.

More tips for ordering low-calorie smoothies at Tropical Smoothie

Here are some additional tips on how to cut calories in your Tropical Smoothie:

• Choose a smoothie for kids
• Switch to Splenda
• Replace part of the fruit juice with water

Choose a smoothie for kids

With the exception of Detox Green Island, the 12oz Tropical Smoothie for Kids has fewer calories than any other drink on the Tropical Smoothie menu.

The three 12 oz smoothie options on the kids menu are:

• Fantastic chocolate for children (260 calories)
• The Kids Jetty Junior (190 kalorija)
• Kids Lil' Lime Berry (260 calories).

Switch to Splenda

Tropical Smoothie offers the ability to prepare any cocktail using Splenda instead of Turbinada. By switching to Splenda, you can save a total of 220 calories with any smoothie you choose, but you still get the added sweetness of the drink.

For example, Acai Berry Boost contains 470 calories when prepared in the traditional way. When prepared with Splenda, calories are reduced to 250 calories per serving.

Change the proportions of fruit juice and water

In most of the cocktails at Tropical Smoothie, they use 2-3 parts fruit juice and 1 part water to make their juice mixes. Looking at the menu, it's not obvious that the smoothie contains mixed fruit juices, but it can add anywhere from 100 to 250 calories per cocktail.

To save on calories, ask for a smoothie made with a mixture of 1 part juice and 2-3 parts water. The goal is to get them to make a smoothie with more water and less juice.

The seven drinks that contain mixed juices are:

• Acai Berry Boost
• Avacalda
• Mama from the Bahamas
• Blood lime
• Naborati actinide
• Crispy pomegranate
• Triple berry

You can skip these drinks altogether and opt for an option that doesn't contain mixed fruit juices, but if you want to try one of the above drinks, try changing the ratio of juice to water.

Low-calorie cocktails at Tropical Smoothies

Green tea Detox Island (180 calories)

Detox Island Green Tea is the lowest-calorie cocktail on the Tropical Smoothie menu. It is made from a mixture of fruits and vegetables that gives a naturally sweet taste.

If you want to reduce the calories in this drink, you can remove the banana or mango and replace them with a multivitamin supplement to maintain the nutrient content of the drink. This will save you about $85, assuming a large banana is used in each Detox Island Green Tea Shake.

Components

spinach, cabbage, mango, pineapple, banana and fresh ginger.

Blueberry Bliss (340 calories)

There are only three ingredients in a Blueberry Bliss smoothie, so removing just one of the three fruit ingredients can completely change the flavor of the drink.

However, you can order this smoothie with Splenda, which cuts the calories to 130 per serving.

Components

Blueberries, strawberries and bananas.

Pier Punch (370 calories)

Jetty Punch contains a fruity blend of strawberries and bananas. It's a simple smoothie that contains 370 calories per serving, making it one of the lowest calorie options on the Tropical Smoothie menu.

If you want to reduce your calorie intake, order the children's version of Jetty Punch, called Kis Jetty Junior. This smoothie is made with strawberries and bananas and contains only 190 calories.

Components

Strawberries and bananas.

Magic Mango (400 calories)

Mango Magic Shake is made from mango, pineapple and low-fat yogurt which provides extra calcium and vitamin D which necessary for bone healthin people of all ages. It is one of the lowest calorie options, with 400 calories per serving.

Cut the calories in this smoothie by replacing the low-fat yogurt with skim milk. A cup of low-fat yogurt contains 137 calories and 86 calories in a cup of skim milk, so you'll save about 50 calories per cup with this substitution.

Components

Mango, pineapple and low-fat yogurt.

Sunrise and sunset (400 calories)

Sunrise Sunset Shake is made with a delicious blend of fresh fruit that provides a range of micronutrients and has a total of 400 calories.[See my other article where I talk about if400 calories is too much or too little.]

If you want to save calories on your Sunrise Sunset Shake, ask for a shake without orange juice and replace the juice with Vitamin C Immune Complex. Orange juice is rich in vitamin C, which is necessary forhealthy immune function.

However, one cup of orange juice contains about 111 calories, and the Immune Complex supplement contains only 20 calories per serving. By substituting orange juice with added vitamin C, you will reduce 90 calories, but keep the vitamin C content of the smoothie.

Components

Strawberries, pineapple and mangoorangeA lots of.

Triple oatmeal with blueberries (410 calories)

Triple Berry Oatmeal is a blend of berries with several additions and toppings. The addition of whey protein provides an additional portion of protein, making the total protein content in the shake 15 grams. Berries and multivitamins provide plenty of vitamin C, which can boost immune function.

To reduce the calories in Triple Blueberry Oats, order it without whole grains. This will save you 70 calories. If you want to keep the thick texture that oats provide in this smoothie, swap out the rolled oats for a second serving of ground flax seeds.

Flaxseeds contain 20 calories per serving, so you'll save 50 calories by making the switch.

Components

Strawberries, blueberries, cranberries, multivitamins, ground flax seeds, whole oats, whey protein and Splenda.

Island Green (410 calories)

Island Green is a high-calorie version of Detox Island Green Tea. It contains the same ingredients, but in larger quantities and is full of nutrients.

Leafy vegetables provide vitamin C and vitamin K, which are essential forstrong immune functionandhealthy blood clotting. The fruit provides a range of B vitamins and copper. B vitamins are necessary forbrain functionand copper helpsabsorptionother minerals in the body.

To reduce the calories in your Island Green smoothie, swap out the mango, pineapple or banana for the Super Pack Spinach and Kale Topping, which is just 15 calories. This will save you about 75 calories, but it won't change the taste of your smoothie much.

Components

Spinach, cabbage, mango, pineapple and banana.

Paradise Point (430 calories)

With a simple blend of strawberries, banana and pineapple, the Paradise Point smoothie contains 430 calories and 92 grams of sugar.

If you want to save calories but want the same fruit mix, ask for a smoothie with Splenda, which cuts the calories from 430 to 210.

Components

Strawberries, bananas and pineapples.

Actinide quenching (450 calories)

Kiwi Quencher is a simple three-ingredient smoothie, so big changes can affect the overall flavor of the drink.

However, if you want to save calories, you can request a smoothie made with Splenda, which will reduce the calories from 450 to 230 and reduce the carbs from 111 grams to 58 grams.

Components

Anemones, strawberries and low-fat yogurt.

Acai Berry Boost (470 calories)

Made with acai berries, Acai Berry Boost is the perfect smoothie to reduce oxidative stress in the body. Acai berries arefull of antioxidantswhich protect your cells from damage.

Blueberries and strawberries increase the antioxidant content of this smoothie, while pomegranate provides plenty of folic acid and potassium, which are essential forabsorption of nutrients,fluid balance and blood pressure.

Components

Acai, pomegranate, banana, blueberries and strawberries.

Blimey Limey (480 calories)

Blimey Limey tops this list, but is still relatively low in calories compared to many other Tropical Smoothie drinks.

To save on calories, turn to Kids Lil' Lime Berry, which contains 220 fewer calories than the adult version of Blimey Limey.

Components

Strawberries, pineapple, orange juice, limes.

Lean Machine (490 calories)

Topping the list of low-calorie drinks at Tropical Smoothie is the Lean Machine. It contains two calorie-free additions, but the strawberries and bananas contribute to the overall calorie and carbohydrate content of the smoothie.

If you want to save calories, ask for a smoothie with Splenda. This will reduce the calories from 490 to 170 without having to change the ingredients.

Components

Strawberries, bananas, fat burners and tonic.

Drinks to avoid in the Tropical Smoothie

Cocktails with the highest proportion of calories in Tropical Smoothie are:

Chia Banana Boost with Peanut Butter (780 calories)

If you're trying to increase your calorie intake and want to gain weight, Chia Banana Boost Shake with Peanut Butter is the best choice. However, if you're looking for low-calorie options in a Tropical Smoothie, stay away from this drink. With 780 calories and 26 grams of fat, this is the highest-calorie and fattest smoothie on the menu.

Despite its high fat content, it contains only 5 grams of saturated fat. That's because most of the fat in this smoothie comes from peanut butter, which is made up of unsaturated fatty acids that have been shown toprotect your heartandlower inflammation.

Components

Baked banana, chia seeds, almonds, whole oats, cinnamon,dates, coconut and peanut or strawberry butter (your choice).

Paradise with peanuts and peas (730 calories)

At 730 calories, Peanut Paradise with Pea is the second largest cocktail in Tropical Smoothie.

However, at 37 grams of protein per drink, it packs the highest amount of protein on the menu, so it's perfect if you're trying to up your protein intake and aren't too concerned about cutting calories.

Components

Peanut butter, banana, low-fat yogurt and pea or whey protein (your choice).

One cup of peanut butter (700 calories)

Peanut Butter Cup Shake has 700 calories and 18 grams of total fat in each serving. This makes it one of the highest calorie options and the second highest in fat on the Tropical Smoothie menu.

As with the Peanut Butter Chia Banana Boost Shake, most of the fat in the Peanut Butter Shake is unsaturated, but should be avoided if you're on a weight loss journey.

Components

Peanut butter, banana andchocolate.

Tropical smoothie: FAQ

What is the lowest calorie smoothie in Tropical Smoothie?

The least caloric cocktail in Tropical Smoothie is Detox Green Island with 180 calories.

Which is the smoothie with the most calories in Tropical Smoothie?

The highest calorie smoothie in Tropical Smoothie is Chia Banana Boost with Peanut Butter, which contains 770 calories.

Does Tropical Smoothie contain sugar-free smoothies?

There is no sugar-free option in the Tropical Smoothie.

Which tropical smoothie has the least sugar?

Detox Green Island contains 29 grams of sugar, making it the lowest sugar content on the Tropical Smoothie menu.

Does Tropical Smoothie have a low carb smoothie?

There is only one drink in the Tropical Smoothie that contains less than 50 grams of carbs, and that is the Green Island Detox Shake.

Other low-calorie cocktails and drinks

• 13 low-calorie smoothies at Smoothie King
• 12 NEW Jamba Juice low calorie shakes

about the author

Athina Crilleyis a biochemist, qualified personal trainer and nutritionist. Her passion is helping women balance their hormones and cycles. She is the host and producer of the Finding Flo podcast, which covers all things women's health and nutrition.