Smoothie King calories come to 369 for a 20 oz smoothie and 65 per 100 g, based on the USDA fast-food strawberry banana smoothie made with ice and low-fat yogurt. Carbs supply 93% of those calories, and the 20 oz cup carries 71.9 g of sugars. Cup size changes the total more than anything else.
369kcal
1 20 oz smoothie · 567 g, fast food smoothie
5%protein
4.9 gProtein
85 gCarbs
0.8 gFat
How to burn off 369 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Fast food smoothie · per 567 g
Calories
369 kcal
Protein
4.9 g
Carbohydrate
85 g
Fat
0.8 g
Saturated fat
0 g
Cholesterol
6 mg
Sodium
79 mg
Potassium
743 mg
Iron
0.8 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Smoothie King smoothie: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
20 oz portion (567 g)
369
4.9 g
85.3 g
0.8 g
79 mg
18%
12 fl oz (347 g)
226
3 g
52.2 g
0.5 g
49 mg
11%
32 oz portion (907 g)
590
7.8 g
136.5 g
1.3 g
127 mg
29%
100 g
65
0.9 g
15.1 g
0.1 g
14 mg
3%
3 × 20 oz portion (567 g)
1,106
14.6 g
238 mg
5 × 20 oz portion (567 g)
1,843
24.4 g
397 mg
Cup size swings the total from 226 to 590
The 20 oz cup is the default here, and it lands at 369 calories in 567 g. Step down to 12 fl oz and the count falls to 226. Step up to the 32 oz size and it climbs to 590, which is 29% of a 2000-calorie daily value. The gap between the smallest and largest cup is wider than most snacks.
Because a smoothie is liquid, the volume adds up without much notice. Two 20 oz cups reach 737 calories, three reach 1,106, and five hit 1,843. Few people drink five in one sitting, but a smoothie on several days of the week stacks up the same way whether you track it or not.
If you count calories, the cup is your main lever. Ordering the 12 fl oz instead of the 32 oz cuts the drink by more than half with no change to the recipe. The 20 oz sits in the middle at 18% of the daily value, which is a reasonable snack size but a lot for something you drink in minutes.
Carbs supply 93% of every sip
Per 100 g this smoothie carries 15.1 g of carbs, 0.9 g of protein and 0.1 g of fat. Run that through the calorie split and carbs provide 93% of the energy, protein 5% and fat 2%. In practical terms it is a fruit drink thickened with a little yogurt and ice.
That profile explains the low density. At 65 calories per 100 g it is mostly water, fruit and ice, so a large cup weighs a lot before it costs a lot. The 20 oz serving still brings 85.3 g of carbs, about a third of the 275 g daily value, and the 32 oz serving brings 136.5 g.
Fat is almost absent: 0.8 g in the 20 oz cup and 0 g of saturated fat per 100 g. Cholesterol sits at 1 mg per 100 g. If fat is what you watch, this drink barely registers. The carbohydrate side is where the whole calorie count lives.
Sugar is the row to watch
Sugar is where the numbers get loud. The 20 oz cup holds 71.9 g of sugars, the 12 fl oz cup 44 g, and the 32 oz cup 115 g. In this USDA version the sweetness comes from strawberry, banana and low-fat yogurt, and the data lists total sugars only, without splitting out added sugar.
Fiber does not keep pace. The 20 oz cup gives 5.1 g against a 28 g daily value, and the 32 oz cup gives 8.2 g. That is a useful amount, but it sits next to more than ten times as much sugar, so the drink goes down fast and does not slow itself the way whole fruit does on a plate.
Sodium, by contrast, is a non-issue: 79 mg in the 20 oz cup, or 3% of the 2300 mg daily value, and 127 mg even in the 32 oz size. Potassium reaches 131 mg per 100 g, a modest contribution from the banana. If you watch sugar, the cup size matters far more than any other row on the label.
A smoothie that needs protein beside it
Protein is the clear gap. The 20 oz cup gives 4.9 g, 10% of the 50 g daily value, and even the 32 oz size reaches only 7.8 g. A drink this carb-heavy fits better next to a protein food than in place of a meal.
If you want it as breakfast, pair it with eggs, Greek yogurt or a handful of nuts, and choose the 12 fl oz cup so the smoothie stays at 226 calories. As an afternoon drink on top of a full lunch, the 20 oz cup is a 369-calorie extra that is easy to forget when you add up the day.
These are USDA fast-food values for a strawberry banana smoothie, not a specific Smoothie King recipe, so blends with protein powder, nut butter or extra sweetener will land somewhere else. Use them as a reference point for a fruit-based cup. BodyPal can log the drink from a photo of the cup.
How does Smoothie King smoothie compare?
Here is how the Smoothie King smoothie stacks up against three fast-food staples, per 100 g and per usual serving.
Verdict: For weight loss the smoothie wins on density, at 65 calories per 100 g against 233 for a Whopper, though its 369-calorie 20 oz cup still beats 6 Chicken McNuggets at 287. For staying full pick the McNuggets, with 15.8 g of protein per 100 g against the smoothie's 0.9 g.
Smoothie King smoothie FAQs
How many calories are in a Smoothie King smoothie?
A 20 oz fruit smoothie is about 369 calories, and a 32 oz is about 590. Per 100 g that works out to 65 calories.
Is a Smoothie King smoothie good for weight loss?
A 20 oz smoothie carries 369 calories and about 72 g of sugar, which is meal sized for a drink. The 12 oz size is 226 calories with 44 g of sugar.
How many carbs are in a Smoothie King smoothie?
About 85 g of carbohydrate in a 20 oz smoothie, of which roughly 72 g is sugar. Per 100 g it is 15.1 g of carbs.
How much protein is in a Smoothie King smoothie?
About 4.9 g of protein in a 20 oz smoothie and 3 g in a 12 oz size. Fat stays under 1 g in both.
What are the Smoothie King nutrition facts for a 20 oz smoothie?
A 20 oz smoothie has 369 calories, 85.3 g of carbs, 71.9 g of sugars, 4.9 g of protein, 0.8 g of fat, 5.1 g of fiber and 79 mg of sodium in this USDA fast-food data.
What is the lowest calorie smoothie size at Smoothie King?
The 12 fl oz cup is the lightest size here at 226 calories, against 369 for 20 oz and 590 for 32 oz. Recipes differ, so the size you order is the most reliable way to keep the count down.
How many calories are in a 32 oz Smoothie King smoothie?
A 32 oz smoothie has 590 calories, 29% of a 2000-calorie daily value. It also carries 136.5 g of carbs, 115 g of sugars and 7.8 g of protein.
Where do these Smoothie King nutrition numbers come from?
The 369 calories per 20 oz come from the USDA fast-food entry for a strawberry banana smoothie made with ice and low-fat yogurt. They are a reference for a fruit smoothie, not one exact menu blend.
