How many calories in a small triple berry smoothie from Dairy Queen?

A small triple berry smoothie from Dairy Queen is a refreshing blended fruit drink made with strawberries, blueberries, raspberries, and low-fat yogurt. For health-conscious consumers watching their calorie intake, knowing the calorie content of menu items like smoothies is important. This article will provide a detailed calorie breakdown for a small Dairy Queen triple berry smoothie and discuss how its calorie count fits into a balanced daily diet.

Calories in a Small Dairy Queen Triple Berry Smoothie

According to Dairy Queen’s official nutrition information, a small 12 oz triple berry smoothie contains:

  • 210 calories
  • 2.5 g fat
  • 45 g carbs
  • 45 g sugar
  • 8 g protein

The majority of calories in the smoothie come from carbohydrates, specifically natural sugars from the blended fruit. The smoothie also provides a notable amount of protein, primarily from the yogurt. Let’s break down the calorie contents in more detail.

Calories from Fat

With just 2.5 g of fat, a small triple berry smoothie contains very minimal calories from fat. Each gram of fat provides 9 calories, so 2.5 grams of fat equals about 22 calories from fat. This means only about 10% of the calories in the smoothie come from fat, making it a very low-fat food option.

Calories from Carbohydrates

The 45 g of carbohydrates account for most of the calories. Each gram of carbohydrate contains 4 calories, so 45 grams of carbs equals 180 calories. The majority of these carb calories come from naturally-occurring sugars in the blended strawberries, blueberries, and raspberries.

Calories from Protein

With 8 grams of protein providing 4 calories per gram, the smoothie contains 32 calories from protein. This accounts for about 15% of the total calories.

Total Calories

Adding up the calories from fat (22), carbs (180), and protein (32), the 12 oz small triple berry smoothie contains approximately 210 calories.

Daily Calorie Needs

To understand how a 210 calorie smoothie fits into your daily diet, it helps to know general calorie intake recommendations. Here are the average daily calorie needs for different groups based on age, gender, and activity level:

Group Daily Calorie Needs
Sedentary women ages 19-25 1,800-2,000 calories
Moderately active women ages 19-25 2,000-2,200 calories
Sedentary men ages 19-25 2,400-2,600 calories
Moderately active men ages 19-25 2,600-2,800 calories

As shown, adult women generally need around 2,000 calories per day, while adult men need around 2,600 calories or more depending on activity level. However, individual needs vary based on body composition, metabolism, and fitness goals.

Triple Berry Smoothie Calories in Context

Knowing these average calorie needs, we can put the 210 calories in a Dairy Queen small triple berry smoothie into context:

  • For an average sedentary woman, the smoothie provides about 10-11% of total daily calorie needs.
  • For an average moderately active woman, the smoothie provides about 9-10% of total daily calories.
  • For an average sedentary man, the smoothie has about 8-9% of total daily calorie needs.
  • For an average moderately active man, the smoothie contains around 7-8% of total daily calories.

So for most adults, a small triple berry smoothie represents less than 10% of total daily calorie intake. For some very active individuals or men, it may be closer to 5-7%.

This calorie percentage contribution for a 12 oz smoothie is quite reasonable within the context of a balanced diet. The key is to account for the 210 calories and make sure your other meals and snacks do not excessively exceed your remaining daily calorie allotment.

Smoothies for Weight Loss

Many people enjoy smoothies like Dairy Queen’s triple berry option for weight loss purposes. How do smoothies fit into a weight loss diet? Here are some tips:

  • Pay attention to portion size – larger smoothies can pack 500 calories or more, so stick to the small size or make your own smaller smoothies at home.
  • Focus on low-sugar fruits like berries – fruits like bananas, mangos, and pineapples have more natural sugar and calories.
  • Include leafy greens – spinach, kale, and swiss chard provide nutrients and make smoothies more filling.
  • Include protein – protein foods like Greek yogurt increase satiety and help build muscle.
  • Avoid excessive added sugars – ingredients like honey, agave, or syrups add extra sugar and calories.
  • Use as a meal replacement – having a smoothie for breakfast or lunch can be an appropriate substitution for a meal.

With whole fruits, yogurt, and no added sugars, Dairy Queen’s small triple berry smoothie can be a sensible option for weight management. Just be mindful of total daily calories.

Health Benefits of Dairy Queen Triple Berry Smoothie

Beyond having a reasonable calorie count, what health benefits does this smoothie provide? Some of the key nutrients and benefits include:

  • Fiber – Blending whole fruits like strawberries and blueberries provides fiber, which aids digestion and makes you feel full.
  • Vitamin C – Strawberries and raspberries are high in immune-supporting vitamin C.
  • Manganese – Raspberries provide manganese, which plays a role in metabolism and bone health.
  • Antioxidants – Berries are rich in antioxidants like anthocyanins that can help reduce inflammation.
  • Calcium – The yogurt contains calcium for strong bones and muscles.
  • Potassium – Bananas are a good source of potassium, which regulates fluid balance.

So in moderation, this blended fruit, yogurt, and juice smoothie provides important vitamins, minerals, antioxidants, fiber, and more as part of a healthful diet. It can help contribute to overall wellness as long as calories are accounted for.

Comparing Dairy Queen Smoothie Options

Dairy Queen actually offers several different fruit smoothie options. Here is how the small triple berry smoothie compares to some other choices on their menu nutrition-wise:

Smoothie Calories Sugar Protein
Small Triple Berry Smoothie 210 calories 45g sugar 8g protein
Small Strawberry Banana Smoothie 260 calories 52g sugar 5g protein
Small Mango Pineapple Smoothie 230 calories 46g sugar 3g protein

As you can see, the triple berry is one of the lowest-calorie options. It has less sugar than the strawberry banana but more than the mango pineapple. It also provides more protein than the other fruit choices. So if you are looking for a more balanced nutritional smoothie from Dairy Queen, the triple berry variety is a good pick. But all the small size smoothies contain 200-260 calories, so they can all fit into a healthy diet in moderation.

Making Your Own Triple Berry Smoothie

Rather than purchasing a pre-made smoothie from Dairy Queen, you can also make your own triple berry smoothie at home. This allows you to control the ingredients and portions to meet your preferences and dietary needs. Here is a simple triple berry smoothie recipe:

Triple Berry Smoothie Recipe

  • 1 cup sliced strawberries
  • 1/2 cup raspberries
  • 1/2 cup blueberries
  • 1 small banana
  • 1/2 cup nonfat Greek yogurt
  • 1/2 cup unsweetened almond milk
  • 2-3 ice cubes

Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy!

Tips for reducing calories in a homemade smoothie:

  • Use water instead of juice
  • Freeze fruit instead of ice
  • Use veggies like spinach for extra nutrients
  • Choose nonfat Greek yogurt
  • Use milk instead of juice
  • Limit bananas and other high-sugar fruits

With the right proportions and ingredients, you can customize a delicious triple berry smoothie at home to help you meet your nutrition goals.

Should You Drink Smoothies Every Day?

How often can you reasonably enjoy a smoothie as part of a balanced diet? Here are some guidelines:

  • 1 small smoothie (under 300 calories) per day is fine for most healthy adults.
  • Limit higher-calorie smoothies to a few times per week.
  • Pay attention to your total daily calories.
  • Eat smoothies along with fiber-rich whole foods like vegetables, fruits, and whole grains.
  • Be cautious if trying to lose weight – smoothies don’t provide lasting fullness.
  • Consider your individual health needs and conditions like diabetes or gut issues.

While smoothies can be healthy in moderation, relying on them too frequently can make it tricky to get adequate fiber and nutrition from whole foods. Listen to your body’s signals of hunger and fullness rather than solely relying on smoothies for meals.


A small Dairy Queen triple berry smoothie provides about 210 calories, which is reasonable within the context of a balanced diet for most adults. It offers the benefits of fruit, yogurt, and dairy without excessive added sugar. While it can fit into a weight loss plan in small portions, be mindful of your total daily calorie intake when enjoying smoothies. For the healthiest option, make your own smoothie at home so you can control the ingredients. Overall, smoothies make a tasty snack or light meal as part of an overall nutritious way of eating. Just keep your calories in check and enjoy smoothies in moderation as part of a varied diet.

Leave a Comment