How much calories are in a Wawa smoothie?

Quick Answers

The number of calories in a Wawa smoothie can vary significantly depending on the specific ingredients and size. However, on average, a 16 oz Wawa smoothie contains around 300-400 calories. Fruit smoothies made with real fruit and juice tend to be lower in calories, while creamy smoothies with ingredients like yogurt, milk, ice cream have higher calorie counts. Ultimately, checking the nutrition facts label or asking for the calorie count when ordering is the best way to know for sure.

Smoothies have become an increasingly popular and convenient way to get a nutritious breakfast or snack on-the-go. Retail chains like Wawa offer a wide variety of fruit and yogurt-based smoothies that can satisfy your cravings and provide important vitamins and minerals. However, with so many high-calorie mix-in options like sherbet, milk, honey, etc., the calorie count of these blended drinks can quickly add up. So how many calories are actually in a typical Wawa smoothie? Let’s take a closer look.

Factors That Affect Calorie Count

When determining the calories in a Wawa smoothie, there are several key factors to consider:

  • Base ingredients – Fruit vs yogurt-based smoothies can have big calorie differences. Fruits like strawberries, blueberries and bananas contain around 60-90 calories per cup. Nonfat yogurt tends to have 100-130 calories per cup. Full-fat yogurt, milk or ice cream can have 150-300+ calories per cup.
  • Added mix-ins – Ingredients like granola, chia seeds, peanut butter and chocolate contain lots of extra calories that quickly add up.
  • Serving size – Wawa offers smoothies in 16 oz, 24 oz and 32 oz sizes. Bigger sizes mean more calories.
  • Added sweeteners – Sugary syrups, honey and juices boost the calorie count.

So the more high-calorie extras that get blended in, the more calories you can expect to consume from your smoothie. Let’s break down some of Wawa’s most popular smoothie options.

Calories in Wawa Fruit Smoothies

Wawa offers a range of fruit-based smoothies made with real fruit juice and fruit purées. These types of smoothies tend to be lower in calories than yogurt and cream-based options.

Here are some examples of calories in a 16 oz Wawa fruit smoothie:

  • Strawberry Bliss – 210 calories
  • Pineapple Paradise – 250 calories
  • Blueberry Blast – 190 calories
  • Peach Perfection – 230 calories
  • Mango Magic – 260 calories
  • Wildberry Wave – 240 calories

As you can see, a 16 oz fruit smoothie from Wawa contains around 200-260 calories on average. The calorie count can increase up to 300-400 calories for the 24 oz and 32 oz sizes.

Fruit smoothies made with 100% fruit juice and no added sweeteners are at the lower end of the calorie range. The numbers go up if sherbet or sugary syrups are added into the mix.

Low-Calorie Wawa Fruit Smoothie Options

Here are some ways to order a lower calorie Wawa fruit smoothie:

  • Choose fruits like strawberries, blueberries, peach, mango and pineapple – These fruits are naturally lower in calories than bananas, avocados or apples.
  • Opt for a smaller 16 oz size
  • Avoid added sherbet, honey or sugary syrups
  • Ask for lowfat milk instead of whole milk or cream
  • Say no to whipped cream on top
  • Add calorie-free extras like chia seeds, unsweetened protein powder or spinach

Following these guidelines can help keep your smoothie around 200 calories or less.

Calories in Wawa Yogurt Smoothies

In addition to fruit smoothies, Wawa also offers yogurt-based blended drinks. These smoothies get their creaminess from yogurt, as well as ingredients like milk, ice cream and sherbet.

Here are the nutrition facts for some of Wawa’s yogurt smoothies in a 16 oz size:

Strawberry Banana Smoothie

  • Calories: 350
  • Total Fat: 6g
  • Carbs: 66g
  • Protein: 11g

Mango Orange Cream Smoothie

  • Calories: 430
  • Total Fat: 6g
  • Carbs: 86g
  • Protein: 9g

Cookies & Cream Smoothie

  • Calories: 540
  • Total Fat: 11g
  • Carbs: 102g
  • Protein: 13g

As you can see, yogurt and cream-based smoothies contain significantly more calories – around 350-550 calories for a 16 oz cup. The 24 oz size could have 500-800+ calories.

Ingredients like ice cream, sherbet and sugary syrups load these smoothies up with lots of extra calories from fat and sugar. The strawberry banana smoothie gets its calories mainly from carbohydrates, while the cookies and cream has a good chunk of calories from fat as well.

Lower Calorie Yogurt Smoothie Tips

To lighten up a yogurt smoothie, consider the following:

  • Choose nonfat or lowfat yogurt as the base
  • minimize high-calorie mix-ins like ice cream or sherbet
  • Say no to sugary syrups and cream
  • Ask for a smaller 16 oz portion
  • Fill up on fruits and veggies like spinach, kale, pineapple, strawberries, etc.

This can potentially shave off 100-150 calories from your smoothie.

Calorie Comparison of Wawa Smoothies

To summarize, here is an overview of calorie ranges for Wawa smoothies:

Smoothie Type 16 oz Calories 24 oz Calories 32 oz Calories
Fruit Smoothie 200-260 300-400 400-550
Yogurt Smoothie 350-550 500-800 650-1100

As you can see, fruit smoothies made with real fruit and juice tend to be lower in calories, while yogurt varieties with creamy mix-ins are higher in calories. Focusing on fruits, veggies, and lowfat dairy over ice cream and heavy syrups is key to keeping your smoothie relatively light.

Checking Calorie Counts at Wawa

The most accurate way to determine calories for your specific smoothie order is to:

  • Check the nutrition facts board in store for the published calorie info
  • Ask the Wawa employee to show you the calorie count for a certain size and combination of ingredients
  • Use Wawa’s online nutrition calculator to add up calories based on your customizations

This will give you the exact numbers based on what you choose to include in your blended drink. Calorie needs are highly individualized, but being aware of estimates can help guide smarter smoothie selections.

General Smoothie Calorie Guidelines

Use these calorie estimates for smoothies at most shops:

  • 16 oz fruit smoothie with juice: 200-300 calories
  • 16 oz fruit smoothie with yogurt: 300-400 calories
  • 16 oz yogurt/cream smoothie: 350-550 calories
  • 20 oz smoothie: Add 50-100 calories
  • 24 oz smoothie: Add 150-250 calories

Blended drinks made with real fruit, veggie juices and lowfat dairy tend to be lighter in calories. Those filled with ice cream, heavy cream, sugary syrups or other high-calorie ingredients can quickly end up being a full meal’s worth of calories.

Smoothie Calories Compared to Other Drinks

To put the calories of a smoothie in perspective, here’s how they compare to some other popular beverage options:

Beverage 16 oz Calories
Orange juice 210
Coca cola 240
Nonfat latte 150
Nonfat cappucino 60
Iced tea, unsweetened 5

As you can see, smoothies often contain more calories than options like black coffee, unsweetened tea, or diet soda. But they tend to have less sugar and more nutrition than fruit juice or soda. Ultimately, moderation and ingredient choices have a big impact when figuring smoothies into your daily calorie allowance.

Nutrition Benefits of Wawa Smoothies

Despite their calorie count, smoothies made with whole foods like fruit and yogurt can be an extremely nutritious choice, providing:

  • Fiber
  • Vitamin C
  • Potassium
  • Calcium
  • Antioxidants

Benefits will depend on the specific ingredients used, but smoothies containing real fruits, vegetables, yogurt, milk and seeds can deliver a range of vitamins, minerals and plant compounds that are important for health.

Just be mindful of keeping portion sizes in check and avoiding excessive added sugars when possible.

Smoothies for Weight Loss

Smoothies can be a smart choice when trying to lose weight, if they are made with healthy, low-calorie ingredients. Options like:

  • Nonfat Greek yogurt
  • Spinach and kale
  • Berries
  • Unsweetened almond milk
  • Chia seeds

Can give you a nutritious, high protein, filling smoothie under 250 calories. Which is a great light breakfast or snack.

Just avoid turning your smoothie into a high-calorie milkshake by adding sugary syrups, ice cream, heavy cream or excessive fruit juice.

Conclusion

In general, a 16 oz Wawa smoothie contains around 200-400 calories, depending on whether you choose a fruit-based or creamy yogurt variety. While smoothies are often seen as a healthy option, some ingredients like ice cream and heavy syrups can pile on the calories. Your best bet is to check the calorie count on the menu board or ask the staff when ordering. Focus on fruits, veggies, and lowfat dairy as the base and limit high-calorie add-ins. This will help keep your smoothie a nutritious diet choice that still allows room for other foods during your day. Moderating portion sizes and enjoying smoothies in place of higher calorie fast food items can allow them to fit into a healthy lifestyle.

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