Smoothie King’s Island Impact smoothie is a popular menu item that contains a blend of fruits, vegetables, and other ingredients like yogurt or protein powder. For people watching their calorie intake or following a specific diet plan, knowing the calorie count of menu items like the Island Impact can be helpful for making informed choices.
In this article, we will provide a detailed breakdown of the Island Impact smoothie’s nutritional profile, including:
- The calorie count for a small, medium, and large Island Impact smoothie
- The ingredients and calorie contribution of each ingredient
- How the calorie count compares to other Smoothie King smoothies
- Tips for lowering the calories in an Island Impact smoothie
Whether you are counting calories or just curious about what’s in your favorite smoothie, read on to learn more about the nutritional content of Smoothie King’s Island Impact.
Calorie Count for Island Impact Smoothies
The number of calories in an Island Impact smoothie depends on the size ordered. Here are the calorie counts for each standard size:
Small Island Impact (20 oz)
- Calories: 250
Medium Island Impact (30 oz)
Large Island Impact (40 oz)
As you can see, the calorie count ranges from 250 calories in a small to 490 calories in a large. The medium 30 oz size falls in the middle with 370 calories.
Calorie needs vary widely based on factors like age, gender, activity level, and weight goals. As a general guide:
- A small Island Impact smoothie provides about 12% of the 2,000 daily calories recommended for an average moderately active woman
- A medium provides around 18.5% of the same 2,000 calorie diet
- The large clocks in at 24.5% of 2,000 calories
So all three sizes can fit into a balanced diet, but the small or medium may be more appropriate for light eaters or those wanting a snack, while the large works better as a meal replacement.
Ingredients and Calorie Contribution
The reason the Island Impact is relatively high in calories compared to other Smoothie King smoothies is the ingredient list. Here is a breakdown of what goes into this tropical-inspired blend:
Fruit
- Pineapple – 41 calories per cup
- Mango – 100 calories per cup
- Banana – 105 calories per medium banana
Fruits like pineapple, mango, and banana provide the smoothie’s tropical flavor. Banana and mango are particularly high in natural sugars and calories. Still, the fiber and nutrients in the fruit make them a healthy inclusion.
Vegetables
- Spinach – 7 calories per cup
Leafy greens like spinach add nutritional value while keeping calories very low.
Protein
- Non-fat yogurt – 100 calories per cup
- Whey protein – 120 calories per scoop
Non-fat yogurt and whey protein provide a protein punch that helps make the Island Impact a meal replacement. However, the extra protein also adds to the calorie total.
Extras
- Sherbet – 135 calories per 1/2 cup
- 100% fruit juice – 60 calories per 1/2 cup
Sherbet gives the Island Impact its signature creaminess while juice provides extra flavor and nutrients. But both come along with extra calories.
When all the ingredients are combined, the calorie count quickly adds up, especially in a larger size. Still, each ingredient offers nutritional benefits making the Island Impact a balanced smoothie overall.
Calorie Comparison to Other Smoothies
To put the Island Impact’s calories into perspective, here is how it compares to a few other Smoothie King smoothies:
| Smoothie | Calories (Small 20 oz) |
|---|---|
| Island Impact | 250 |
| Angel Food | 280 |
| Caribbean Way | 210 |
| Jetty Punch | 260 |
| Mango Magic | 190 |
| Strawberry X-Treme | 260 |
The Island Impact has a similar calorie count to the average Smoothie King smoothie. Options like the Angel Food or Jetty Punch are in the same ballpark, while lighter choices like the Caribbean Way or Mango Magic shave off some calories.
However, most Smoothie King varieties clock in between 200-300 calories for a small. So the Island Impact’s 250 calories is reasonable for a smoothie made with fruit, yogurt, and protein. Choosing a small or medium size is the best way to keep calories in check.
Tips for Reducing Calories in an Island Impact
If you want to lighten up your Island Impact smoothie, here are some customization tips:
Choose nonfat yogurt
Going with nonfat plain yogurt over low-fat or full-fat varieties saves roughly 50-60 calories per cup.
Use lighter sherbet
Opt for a lower calorie sherbet like orange or pineapple instead of higher calorie options like chocolate or rainbow sherbet.
Limit extras
Skip any additional supplements like protein or fiber that will drive up calories. Stick to basic fruits and veggies.
Ask for half sherbet
Cutting the sherbet portion in half easily saves 65+ calories.
Order a smaller size
The smaller the smoothie, the fewer calories it will provide. Stick to a 20 oz small when possible.
Use lighter juice
Choose lower calorie juices like orange instead of full-sugar options. Or skip juice altogether.
Increase spinach
Packing in more spinach is an easy way to add nutrition and displace some of the higher calorie ingredients.
With some simple tweaks and smart customizations, you can enjoy the signature Island Impact flavors while keeping calories under control.
Nutrition Information
Here is the full nutrition information for the standard Island Impact smoothie, based on a small 20 oz serving:
| Nutrient | Amount |
|---|---|
| Calories | 250 |
| Total Fat | 2.5 g |
| Saturated Fat | 1.5 g |
| Trans Fat | 0 g |
| Cholesterol | 10 mg |
| Sodium | 115 mg |
| Total Carbohydrates | 53 g |
| Dietary Fiber | 4 g |
| Sugars | 44 g |
| Protein | 11 g |
| Vitamin A | 45% DV |
| Vitamin C | 90% DV |
| Calcium | 35% DV |
| Iron | 10% DV |
% DV = Percent Daily Value based on a 2,000 calorie diet
As shown, the Island Impact provides a substantial amount of key vitamins and minerals along with 2.5 grams of fiber. It earns high marks for its nutritional profile.
The Bottom Line
So how many calories are in a Smoothie King Island Impact exactly? In summary:
- A small Island Impact contains around 250 calories
- A medium comes in at 370 calories
- The large packs a hefty 490 calories
The high calorie count compared to other smoothies comes from ingredients like banana, mango, yogurt, sherbet, and juice. But the Island Impact still provides plenty of nutrition in the form of fiber, protein, and vitamins.
Customizing your order, choosing smaller sizes, or splitting a large can all help decrease the calories while still allowing you to enjoy this tropical-inspired blend.
Overall, the Island Impact gives you a feel-good taste of the islands in each sip, while providing a balanced nutritional profile.