Quick Answer
A Smoothie King Strawberry Blueberry Greek yogurt smoothie contains approximately 200 calories for a small size. The calories come primarily from the Greek yogurt and fruit ingredients like strawberries and blueberries.
Calories in Smoothie King Yogurt Smoothies
Smoothie King offers several yogurt-based smoothies that feature Greek yogurt as the main ingredient. Here are the calorie counts for their yogurt smoothies in a small 16 oz size:
| Smoothie | Calories (16oz) |
| Strawberry Blueberry Greek Yogurt | 200 |
| Peach Greek Yogurt | 210 |
| Tropical Greek Yogurt | 230 |
| Golden Yogurt | 240 |
| Strawberry Banana Greek Yogurt | 220 |
As you can see, calories range from 200-240 for a 16 oz small size yogurt smoothie at Smoothie King. The Strawberry Blueberry Greek Yogurt smoothie has the fewest calories.
Ingredients in the Strawberry Blueberry Greek Yogurt Smoothie
The Strawberry Blueberry Greek Yogurt smoothie contains the following ingredients:
– Nonfat Greek yogurt
– Strawberries
– Blueberries
– Apple juice
– Ice
Greek yogurt is high in protein, which helps keep you fuller longer. It also has less sugar than regular yogurt. Strawberries and blueberries add antioxidants and fiber. Overall, this smoothie provides a balanced mix of protein, carbs, and nutrients from fruit.
Nutrition Information
Here is the full nutrition information for a 16 oz Strawberry Blueberry Greek Yogurt smoothie from Smoothie King:
| Calories | 200 |
| Total Fat | 1g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 10mg |
| Sodium | 115mg |
| Total Carbohydrates | 39g |
| Dietary Fiber | 4g |
| Sugars | 29g |
| Protein | 11g |
As you can see, the majority of calories come from carbohydrates (39g). There is also a significant amount of protein (11g) from the Greek yogurt. The smoothie is low in fat and saturated fat. It also provides 4g of fiber from the fruit ingredients.
Calories from Each Ingredient
Here is a breakdown of where the calories come from in the Strawberry Blueberry Greek Yogurt smoothie:
| Ingredient | Calories |
| Nonfat Greek yogurt | 100 |
| Strawberries | 50 |
| Blueberries | 25 |
| Apple juice | 20 |
| Ice | 5 |
| Total | 200 |
As you can see, the Greek yogurt contributes 100 of the 200 calories. The strawberries add 50 calories and blueberries 25 calories. So the fruit and yogurt combined make up over 175 calories. The apple juice and ice contribute minimal calories.
Factors that Influence Calorie Count
There are a few factors that can alter the calorie count in a Strawberry Blueberry Greek Yogurt smoothie:
– Size – Calories are for a 16oz small size. A larger 20-24oz size would have more calories.
– Ingredients – Adding supplements like protein powder or using honey instead of apple juice would add more calories.
– Blending technique – More thoroughly blending the ice into finer consistency would slightly increase calories.
– Yogurt type – Using full-fat Greek yogurt instead of nonfat would significantly increase calories and fat.
So the final calorie count can vary a bit depending on these factors. But in general, you can expect around 200 calories for a 16oz Strawberry Blueberry Greek Yogurt smoothie from Smoothie King.
Calories Compared to Other Smoothie King Smoothies
How does the Strawberry Blueberry Greek Yogurt smoothie compare calorie-wise to other Smoothie King smoothies? Here is a calorie comparison:
| Smoothie | Calories (16oz) |
| Strawberry Banana | 260 |
| Caribbean Way | 270 |
| Island Green | 230 |
| Peanut Power Plus Grape | 440 |
| Gladiator | 540 |
| Strawberry Blueberry Greek Yogurt | 200 |
The Strawberry Blueberry Greek Yogurt is one of the lowest calorie options at Smoothie King at just 200 calories for 16oz. By comparison, fruit and juice blends like Strawberry Banana and Caribbean Way are 260-270 calories. Even lighter options like Island Green clock in at 230 calories. And high protein, meal replacement smoothies like Gladiator can be up to 540 calories.
So if you are looking for a yogurt-based, lower calorie smoothie at Smoothie King, the Strawberry Blueberry Greek Yogurt is a good option.
Tips for Making a Low Calorie Smoothie
If you want to keep your smoothie low in calories, here are some tips:
– Use nonfat Greek yogurt as your base – much lower in calories than regular yogurt.
– Load up on fruits and vegetables – they provide nutrients and fiber with minimal calories.
– Limit high-calorie mix-ins like peanut butter, chocolate, honey, etc.
– Go easy on fruit juices – they add a lot of concentrated calories.
– Choose unsweetened almond milk or skim milk instead of full-fat dairy.
– Use water or ice to blend instead of juice.
– Avoid premixed smoothies as they are often higher in calories.
– Make your own custom smoothie so you control the ingredients.
– Check smoothie nutrition facts online so you know what you’re getting.
Following these tips will help you keep your smoothie lower in calories while still tasting great.
Health Benefits of a Greek Yogurt Smoothie
There are many health benefits associated with drinking a smoothie made with Greek yogurt:
High in Protein
Greek yogurt provides a concentrated source of dietary protein that can help build muscle, curb hunger and promote satiety. The protein in Greek yogurt is more satisfying gram for gram than the protein in milk.
Probiotics for Gut Health
The live active cultures found in yogurt provide probiotics that support digestion and gut health by maintaining the right balance of good bacteria in the intestines.
Calcium for Bones
Greek yogurt is an excellent source of calcium, which aids in bone strength and tooth health. Calcium may also play a role in weight management.
Low in Lactose
Since Greek yogurt is strained, most of the lactose sugar found in dairy milk has been removed. This makes Greek yogurt easier to digest for those with lactose intolerance.
Nutrient Dense
In addition to protein, probiotics and calcium, Greek yogurt provides an array of vitamins and minerals like vitamin B12, riboflavin, potassium, phosphorus and zinc.
Convenient Nutrition
Greek yogurt is portable and easy to eat on the go. Blending it into a smoothie makes it even more convenient for busy, active people.
So enjoy the many benefits of Greek yogurt in a delicious smoothie like the Strawberry Blueberry from Smoothie King!
Smoothie Tips for Weight Loss
Here are some tips for making your smoothie a more effective weight loss tool:
– Use Greek yogurt or skim milk as the base – provides protein to keep you full without excess calories.
– Limit fruit juice – instead use water or unsweetened almond milk as the smoothie liquid.
– Increase fiber with vegetables – add spinach, kale or carrots to provide bulk.
– Include healthy fats – a small amount of nut butter, chia seeds, flax or avocado promotes satiety.
– Spice it up – cinnamon, ginger, cayenne pepper and turmeric may help boost metabolism.
– Avoid added sugars – instead sweeten with small amounts of honey, dates or vanilla extract.
– Don’t over blend – leave some texture instead of making it completely smooth.
– Drink mindfully – slowly savor your smoothie instead of gulping it down mindlessly.
– Keep portions in check – stick to around 300 calories or less in your smoothie.
Smoothies can be a healthy part of a weight loss diet when crafted with nutrition and portion control in mind. Be sure to also eat whole foods and get regular exercise.
Are Smoothie King Smoothies Healthy?
In general, most Smoothie King smoothies can be part of a healthy diet when consumed in moderation as an occasional meal replacement or snack, but they may not be suitable as everyday meals. Here’s an overview of the nutrition pros and cons:
Pros
– Provide fruit and vegetable servings
– Good source of vitamins, minerals and antioxidants
– Offer protein, mostly from whey powder
– Low in saturated fat
– Vegetarian and vegan options available
– Offer nutrients in an easy portable package
Cons
– Often high in calories, carbs and sugar without much fiber
– Not enough protein or healthy fat for meal replacement
– Low in nutrients compared to whole fruits and vegetables
– Added supplements not always necessary
– Large sizes provide excessive calories from natural sugars
The best approach is to customize your own smoothie with Greek yogurt, whole fruits and greens. Compare nutrition labels and select healthier options in reasonable portions. Smoothies make a sensible snack or supplement, but aren’t necessarily nutrition all-stars.
Smoothie Alternatives to Yogurt
For those looking to cut back on dairy or calories, there are several non-dairy alternatives to yogurt that can be used to make smoothies:
Silk Soy Yogurt
Soy yogurt provides protein and calcium, and contains less sugar than Greek yogurt. Opt for unsweetened varieties.
Kite Hill Almond Milk Yogurt
Contains probiotics and is made from nutrient-rich almonds. Works well blended into smoothies.
Coconut Milk Yogurt
Made from the meat and milk of coconuts, it’s dairy-free and low carb. Adds healthy fats to smoothies.
Vegan Cashew Yogurt
Made by fermenting cashews. Provides creaminess and 7g protein per serving.
Silken Tofu
Blends smoothly into drinks. Adds protein, calcium, iron and amino acids without dairy.
Cottage Cheese
Provides a good dose of protein with minimal carbs. Blends easily into smoothies.
Banana
Use frozen bananas to create thickness and creaminess similar to yogurt.
Avocado
Provides creamy richness and healthy fats. Works well blended into smoothies.
There are multiple dairy and non-dairy alternatives to yogurt that can be used to create protein-rich, nutritious smoothies. Get creative mixing and matching!
Conclusion
In summary, a 16 ounce Strawberry Blueberry Greek Yogurt smoothie from Smoothie King provides about 200 calories. These calories come mainly from the Greek yogurt as well as strawberries and blueberries. Compared to other Smoothie King options, this yogurt-based smoothie is one of the lowest in calories. It makes for a nutritious and delicious snack or light meal any time of day. Load up your own yogurt smoothie with antioxidant-rich fruits and fiber to maximize the nutritional benefits. Consider using non-fat Greek yogurt and adding supplements like chia seeds, whey protein or greens to turn your smoothie into an even more well-rounded, weight loss-friendly beverage.
