How many calories are in Tropical Smoothie Southwest wrap?

The Southwest Wrap from Tropical Smoothie Cafe is a popular menu item that many customers enjoy. But with calories and nutrition being top of mind for health-conscious consumers, a common question is: how many calories are in the Tropical Smoothie Southwest wrap?

Quick Answer

The Tropical Smoothie Southwest wrap contains approximately 640 calories, according to the company’s online nutrition calculator. This is based on the standard recipe, but calories can vary slightly depending on customizations and additions.

Southwest Wrap Ingredients

To understand how many calories are in the Tropical Smoothie Southwest wrap, it’s helpful to look at what goes into it. The standard recipe contains the following ingredients:

  • Flour tortilla
  • Chicken strips
  • Romaine lettuce
  • Colby and Monterey Jack cheese
  • Pico de gallo
  • Southwest ranch dressing

The tortilla provides carbohydrates, the chicken strips add protein, the lettuce gives fiber and nutrients, the cheese contributes protein and fat, the pico de gallo provides vitamins from fresh tomatoes and onions, and the dressing consists of mostly fat and additional flavors.

Calories in Each Ingredient

To determine the total calorie count, we can break down the approximate amount of calories in each ingredient:

Flour tortilla 200 calories
Chicken strips 120 calories
Romaine lettuce 10 calories
Cheese 120 calories
Pico de gallo 20 calories
Southwest ranch dressing 170 calories

Adding up the calories from each ingredient, we get about 640 calories total in the standard Tropical Smoothie Southwest wrap.

Factors That Increase Calories

While 640 calories is the base amount according to Tropical Smoothie’s nutrition facts, there are some customizations and add-ons that can increase the calories in the Southwest wrap:

  • Double chicken: Adding extra chicken strips will add roughly 120 more calories.
  • Guacamole: Adding guacamole can tack on 50-100 more calories depending on amount.
  • Extra cheese: Getting extra cheese will add 60-120 calories.
  • Chips and queso: Adding a side of chips and queso can add 500-600 calories.

Some lower calorie substitutions would be getting grilled chicken instead of crispy chicken strips, using fat-free ranch dressing, and holding any extras like guacamole, cheese or chips and queso.

Nutrition Facts for the Southwest Wrap

Here is the complete nutrition facts breakdown for the standard Tropical Smoothie Southwest wrap according to the company’s online nutrition calculator:

Nutrient Amount
Calories 640
Total Fat 17g
Saturated Fat 7g
Trans Fat 0g
Cholesterol 60mg
Sodium 1680mg
Total Carbohydrates 78g
Dietary Fiber 4g
Sugars 6g
Protein 28g

As you can see, the wrap is high in calories, fat, sodium and carbohydrates. But it does also provide protein and some dietary fiber. The saturated fat and sodium levels are quite high given the percent daily value.

Percent Daily Values in Southwest Wrap

Looking at the percent daily values of each nutrient can give us more context:

Nutrient Percent Daily Value
Total Fat 26%
Saturated Fat 35%
Cholesterol 20%
Sodium 70%
Total Carbohydrates 26%
Dietary Fiber 14%
Protein 56%

As the percentage daily values indicate, the Southwest wrap provides over a quarter of the recommended daily intake of total fat, over a third of the daily value for saturated fat, and more than two-thirds of the daily recommendation for sodium in just one menu item. The protein content is a plus at 56% DV, but the fat, saturated fat and particularly sodium levels are alarmingly high.

Comparing Calories to Other Tropical Smoothie Wraps

How does the 640 calorie Southwest wrap compare to other wraps on the Tropical Smoothie menu? Here is a calorie comparison:

Wrap Calories
Southwest Wrap 640
Buffalo Chicken Wrap 560
Jamaican Jerk Chicken Wrap 500
Baha Shrimp Wrap 560
Thai Chicken Wrap 550
Chicken Caesar Wrap 560

The Southwest Wrap clocks in at the highest calorie count on the menu at 640 calories. The Thai Chicken, Jamaican Jerk Chicken, and Chicken Caesar wraps are lower in calories, ranging from 500-560 calories. However, all the wraps are high in calories overall, with most containing over half of the recommended daily calorie intake in just one menu item.

Healthiest Wrap Option at Tropical Smoothie

If you are looking for the healthiest and lowest calorie wrap option at Tropical Smoothie Cafe, your best bet is to customize your own wrap with healthy ingredients:

  • Start with a whole wheat tortilla instead of white flour (save 90 calories)
  • Choose grilled chicken breast instead of crispy chicken strips (save 60 calories)
  • Load up on veggies like lettuce, tomatoes, onions, spinach
  • Use lighter dressing like balsamic vinaigrette instead of ranch
  • Say no to cheese and other heavy extras

Building your own wrap allows you to control the ingredients and customize it to be lower in calories, fat, and sodium. A customized wrap with grilled chicken, veggies, and light dressing will likely come in around 300-400 calories – much less than the standard Southwest wrap.

Should You Eat the Whole Southwest Wrap in One Sitting?

At 640 calories, the Tropical Smoothie Southwest wrap contains a very high amount of calories, equal to 32% of a 2,000 calorie diet. Eating the entire wrap in one sitting is excessive for most people.

Here are some tips for managing your consumption:

  • Split the wrap in half, and save the other portion for another meal
  • Pair half the wrap with a side salad or bowl of fruit to make it a more balanced meal
  • Order a half-size wrap instead of full size
  • Split the wrap with a friend or family member
  • Remove the tortilla shell and eat the filling in a bowl as a salad

Splitting the Southwest wrap into multiple portions or meals is an easy way to prevent excessive calorie intake in one sitting. Enjoy a side of fresh fruit and a sparkling water instead of chips and queso to further lighten up your meal.

Should You Avoid the Southwest Wrap Due to High Calories?

At 640 calories, the Tropical Smoothie Southwest wrap is very high in calories and contains more than half the recommended daily intake for an average adult. However, this does not necessarily mean it needs to be avoided completely. Here are some things to consider:

  • The wrap can fit into a balanced diet in moderation. Having it occasionally as a treat is unlikely to negatively impact health.
  • Customizing the wrap with lower calorie options like grilled chicken and lighter dressing can reduce the calorie count substantially.
  • Pay attention to portion size and consider eating only half the wrap to keep calories in check.
  • Make sure the rest of your daily diet is filled with vegetables, fruits, lean proteins, and whole grains.
  • Increase exercise on days when you consume higher calorie menu items to maintain a calorie deficit.

While the Southwest wrap is high in calories, it can be integrated into an overall healthy diet when consumed in moderation alongside nutrient-dense foods and adequate exercise. But it may be best limited to an occasional indulgence.

Should You Prioritize Calories or Nutrition When Ordering?

When ordering a wrap or other menu item from Tropical Smoothie Cafe, should you prioritize calories or overall nutrition? Here are some tips:

  • Pay attention to portion size, as large portions can lead to excessive calorie intake even if the food is healthy.
  • Look at nutrients like protein, fiber, vitamins and minerals – not just calories.
  • Avoid fried and high saturated fat menu items when possible.
  • Compare sodium levels and avoid excessively salty options.
  • Don’t drink your calories. Skip sugary soda and opt for water instead.
  • Satisfy hunger with bulky salads and veggies instead of calorie-dense chips.
  • Watch your added calorie intake from toppings, dressings, dips and spreads.

In most cases, prioritizing nutrition should also help guide you to lower calorie menu choices. But it’s important not to focus solely on calories at the expense of nutrition, as healthy fats, complex carbs, and protein are still important even when managing calories and weight.

Tips for Ordering Lower Calorie Smoothies

Tropical Smoothie Cafe is known for its delicious smoothies. But many can be high in calories and sugar. Here are some tips for ordering lower calorie smoothies:

  • Ask for a small or kid-size smoothie instead of large.
  • Choose fruit-based options like strawberry, mango, and pineapple instead of heavy cream-based smoothies.
  • Say no to add-ins like sherbet or ice cream.
  • Avoid sugary mix-ins like cookies, candies, and chocolate syrup.
  • Ask for light or no added sweetener.
  • Add protein boosts like whey protein instead of sugary boosts.
  • Top with fiber additions like chia seeds, oats, or flaxmeal.
  • Blend in spinach or kale to add nutrients without impacting flavor.

Smoothies made from pure fruit with limited added sugars can clock in at under 300 calories for a 16oz small size. Choosing these types of smoothies and avoiding heavy add-ins is the best way to keep your calorie count in check while still enjoying these nutritious blended beverages.


So how many calories are in the Tropical Smoothie Southwest wrap? The total is around 640 calories for the standard recipe. While this makes it one of the higher calorie options on the menu, there are ways to customize and limit portion sizes to reduce calorie intake. Moderation and paying attention to overall diet quality can allow you to occasionally enjoy these crave-worthy wraps while still maintaining a calorie deficit and losing weight if desired.

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