A keto pumpkin smoothie from Smoothie King can be a tasty low-carb option for people following a ketogenic diet. However, the carb content of Smoothie King’s keto smoothies can vary based on the ingredients and size. Generally, a keto pumpkin smoothie from Smoothie King contains around 15-25 grams of net carbs. The total carb count is higher, but a large portion of the carbs come from fiber which does not count towards net carbs on keto. By customizing your smoothie and being mindful of serving size, you can make a Smoothie King pumpkin smoothie more keto-friendly.
What is keto?
The ketogenic or “keto” diet is a very low-carb, high-fat diet that aims to put the body into a metabolic state called ketosis. To enter ketosis, carb intake is typically restricted to less than 50 grams of net carbs per day. In ketosis, the body switches from using glucose as its main source of fuel to using ketones, which are produced by the liver from stored fat. This metabolic shift has been shown to promote weight loss and other health benefits like improved blood sugar control. However, drastically reducing carb intake can be challenging, making low-carb smoothies like a keto pumpkin smoothie an appealing option.
Smoothie King keto smoothie options
Smoothie King offers a few smoothie options specifically marketed as keto-friendly, including:
- Keto Lean Smoothie – contains collagen, avocado, almond milk, whey protein isolate, and ice.
- Keto Fuel Smoothie – contains almond milk, whey protein isolate, peanut butter, cocoa and ice.
- Keto Charge Smoothie – contains almond milk, collagen, cocoa, Stevia blend and ice.
These smoothies range from around 300 to 500 calories and 15 to 25g net carbs, putting them in the range of a keto meal or snack depending on portion size. Smoothie King also allows customers to customize their own keto smoothie. Choosing lower carb ingredients and avoiding added sugars is key when designing a custom keto smoothie.
Nutrition info in Smoothie King keto smoothies
Here is the nutrition info for a small Keto Lean Smoothie from Smoothie King (16 oz):
| Nutrition Facts | Amount |
|---|---|
| Calories | 280 |
| Total Fat | 21g |
| Total Carbohydrates | 9g |
| Dietary Fiber | 2g |
| Net Carbs | 7g |
| Protein | 15g |
As you can see, a 16 oz Keto Lean Smoothie contains 7g net carbs, allowing it to fit into a keto diet. However, carb content will increase in larger sizes.
Pumpkin smoothie nutrition
Pumpkin is a nutritious, low-carb ingredient that can be used to create a keto-friendly smoothie. Here is the nutrition breakdown for 1 cup of canned pumpkin puree:
| Nutrition Facts | Amount |
|---|---|
| Calories | 83 |
| Total Fat | 0.5g |
| Total Carbohydrates | 20g |
| Dietary Fiber | 3g |
| Net Carbs | 17g |
| Protein | 3g |
A 1 cup serving of pumpkin contains 17g net carbs. This can fit into keto macro goals when combined with low-carb ingredients. Fiber from the pumpkin also contributes to a feeling of fullness.
Customizing a keto pumpkin smoothie
To make your Smoothie King pumpkin smoothie keto, there are a few customizations you can make:
Use keto-friendly base
Choose a non-dairy milk such as almond milk or coconut milk rather than fruit juices or regular dairy milk to minimize carbs and sugar.
Add healthy fats
Boosting healthy fats helps increase feelings of fullness and satisfaction. Options like avocado, nut butters, chia seeds, flaxseed, and coconut oil work well in smoothies.
Pick low-glycemic fruits
Certain fruits like berries are lower in sugar and therefore lower glycemic. Using a small amount of berries rather than bananas or other high-sugar fruits keeps carbs down.
Use 0g sugar sweetener
If adding a sweetener, liquid stevia or erythritol are keto-friendly 0g sugar options.
Increase fiber
Getting extra fiber from seeds, nut butters, and low-carb greens can help counteract the carbs from the pumpkin.
Adjust serving size
Stick to 12-16 oz for a true keto smoothie rather than 20 oz or larger sizes which boost carbs.
Avoid added sugars
Skipping syrups, honey, and other sugary ingredients prevents carb and sugar spikes.
Sample keto pumpkin smoothie recipe
Here is a 16 oz keto pumpkin smoothie recipe from Smoothie King containing around 17g net carbs:
| Ingredients | Amount |
|---|---|
| Almond milk | 12 oz |
| Canned pumpkin | 0.5 cup |
| Collagen peptides | 1 scoop (10g) |
| Chia seeds | 1 Tbsp (10g) |
| Stevia | 2 droppers |
| Pumpkin pie spice | 1/4 tsp |
| Ice | 1 cup |
This provides a good balance of protein, healthy fats, and fiber to help keep you full while minimizing net carbs. Feel free to tweak the ingredients and amounts to suit your macros.
Tips for ordering
Here are some tips when ordering a keto pumpkin smoothie from Smoothie King:
- Choose an unsweetened nut milk base like almond or coconut milk
- Ask for light pumpkin puree to reduce carbs
- Add an avocado for healthy fats
- Top with chia seeds, hemp seeds, flaxseed, or nut butter
- Ask them to avoid added sugars
- Request stevia instead of other sweeteners
- Get the 12 or 16 oz size
- Sub extra spinach for pumpkin to lower net carbs
Let the Smoothie King staff know you are looking for a keto smoothie, and they can help suggest modifications to keep carbs low.
What about pumpkin spice smoothies?
Pumpkin spice smoothies also provide pumpkin flavor without excess carbs. Order an unsweetened almond milk based smoothie and ask to add pumpkin pie spice blend instead of pumpkin puree. This gives all the classic flavors minus the carbs. Boost fat with nut butter and keep overall carb count in mind. A 16 oz size or smaller is best.
Should you get a Smoothie King keto smoothie?
Smoothie King’s pre-made keto smoothies or customized keto pumpkin smoothies can fit into a keto diet in moderation. Getting the 12-16 oz size and loading up on healthy fats helps increase satisfaction while minimizing carbs. Smoothies make a convenient keto-friendly snack or light meal when you are on the go. Just be mindful of total net carb intake for the day.
Other keto smoothie ideas
While pumpkin is tasty, feel free to get creative with other keto smoothie flavor ideas including:
- Chocolate – cocoa powder, almond milk, avocado, stevia
- Vanilla – sugar free vanilla, almond milk, collagen, flaxseed
- Strawberry – strawberries, coconut milk, chia seeds, almond butter
- Mocha – cocoa powder, almond milk, instant coffee, ice
- Green – spinach, avocado, coconut milk, lemon juice
Mix and match your favorite keto ingredients to keep your smoothies feeling fresh and exciting while staying low carb.
Potential benefits of keto smoothies
Enjoying keto smoothies in moderation offers several potential benefits including:
- Convenience – Easy grab and go option when you don’t have time to sit down for a meal.
- Curbs cravings – Sweet and satisfying way to tackle sugar or carb cravings.
- Increases nutrients – Packed with healthy fats, protein and fiber compared to sugary drinks.
- Portability – Can take these smoothies anywhere thanks to blenders, protein shakers, and insulated cups.
- Variety – Endless flavor options so you never get bored.
For best results, consume keto smoothies alongside a well-rounded low-carb diet. They should not solely replace balanced keto meals.
Potential downsides of keto smoothies
However, there are a few potential downsides to watch out for when incorporating keto smoothies:
- Carb creep – It’s easy to underestimate carb counts leading to accidentally knocked out of ketosis.
- Sugar substitutes – Some keto-friendly sweeteners may cause GI issues.
- Calorie density – Smoothies pack a lot of calories into liquid form making them easy to over-consume.
- Cost – Purchasing specialty ingredients and premade smoothies gets expensive.
- Nutrient imbalance – Relying solely on smoothies makes it hard to get a well-rounded nutrient profile.
Being mindful of portion size, ingredients, and overall diet quality can help overcome these potential pitfalls.
Smoothie King keto smoothie pricing
Pricing for Smoothie King’s keto smoothies ranges from around $6-$12 depending on size and ingredients. Here’s a quick pricing breakdown:
| Size | Average Price Range |
|---|---|
| 12 oz | $6.00 – $7.50 |
| 16 oz | $7.00 – $8.50 |
| 20 oz | $8.00 – $10.00 |
| 24 oz | $9.00 – $12.00 |
Adding supplements like collagen or protein will increase costs. Creating your own keto smoothie at home typically costs less per serving. Prices ultimately come down to your desired ingredients, portion size, and how often you plan to indulge.
Are Smoothie King keto smoothies worth it?
Smoothie King’s premade keto smoothies provide convenience, but may not suit more restrictive ketogenic diets depending on carb tolerance. For some, it is worth paying for these quick keto smoothie options when traveling or short on time. But for most following a keto diet, custom creating smoothies using better ingredients and accurate macro tracking is ideal for controlling carbs. The best value comes from making smoothies at home so you know exactly what is going into them. But an occasional Smoothie King keto smoothie can be an enjoyable low-carb treat when out and about.
Bottom line
It is possible to enjoy a keto-friendly smoothie from Smoothie King in moderation. A 12-16 oz size of their keto smoothies or pumpkin smoothies typically contain 15-25g net carbs. This allows them to fit into a 50g daily limit depending on other foods consumed. To maximize nutrition and minimize carbs, opt for healthy fats and low-sugar fruits and customize your smoothie. Controlling serving size, ordering with care, and tracking macros helps Smoothie King’s smoothies work within a ketogenic diet when craving a quick and portable low-carb sip. But homemade smoothies give more control over carb counts for those sticking to under 20g daily. Overall, Smoothie King’s smoothies can be an occasional tasty keto treat, but should not fully replace balanced low-carb meals.
