How much sugar is in Smoothie King peanut power plus?

Smoothie King’s Peanut Power Plus smoothie is a popular menu item marketed as a nutritious blend of fruits, vegetables, protein and other ingredients. However, like many blended drinks, it does contain a significant amount of sugar. In this article, we will analyze the Peanut Power Plus smoothie’s nutritional information to determine its total sugar content and whether it fits into a balanced diet.

Smoothie King Peanut Power Plus Ingredients

According to Smoothie King’s website, the 20 oz Peanut Power Plus smoothie contains the following ingredients:

  • Apple juice
  • Banana
  • Peanut butter
  • Whey protein
  • Oats
  • Ice

The first two ingredients listed are fruit juices and purees, which contribute a large portion of the smoothie’s sugar content. Apple juice in particular is high in natural sugar, with around 24g per 8 oz serving. Bananas also contain around 14g of sugar per medium fruit.

Next, peanut butter adds protein and fat for a creamy, nutty flavor. Peanut butter contains around 4g of sugar per 2 tablespoon serving.

Whey protein and oats provide extra protein and fiber. These ingredients contain minimal amounts of sugar.

Finally, the ice simply adds volume and thickness without additional sugar.

Nutrition Facts for Peanut Power Plus

Examining the complete nutrition facts label for a 20 oz Peanut Power Plus smoothie reveals the following:

  • Calories: 440
  • Total fat: 11g
  • Saturated fat: 2.5g
  • Trans fat: 0g
  • Cholesterol: 25mg
  • Sodium: 180mg
  • Total carbohydrates: 73g
  • Dietary fiber: 5g
  • Sugars: 54g
  • Protein: 22g
  • Vitamin A: 15%
  • Vitamin C: 45%
  • Calcium: 25%
  • Iron: 8%

The most relevant line for determining sugar content is the 54g of total sugars in a 20 oz smoothie. This represents a significant source of added and natural sugars.

To put this into context, the American Heart Association recommends limiting added sugar intake to no more than 25g per day for women and 36g per day for men. A 20 oz Peanut Power Plus smoothie provides more than double the daily added sugar limit in just one blended drink.

Breaking Down the Sugar Sources

Where does all that sugar come from? Let’s take a closer look at the potential sugar contribution from each ingredient:

Apple Juice

Smoothie King does not provide full ingredient amounts, but typical smoothie recipes call for around 10 oz of fruit juice. There are 24g sugar in 8 oz of apple juice, so 10 oz would contain approximately 30g sugar.


1 medium banana contains 14g of natural sugar.

Peanut Butter

2 tablespoons of peanut butter provides 4g sugar. Smoothie King’s smoothies may contain around 4 tablespoons or more. This equates to approximately 16g sugar.

Whey Protein

Whey protein powder contains minimal sugar, around 1g per serving.


1/3 cup dry oats has less than 1g sugar.


No sugar.

Total Sugar Estimate

Based on typical ingredient amounts, the total sugar from a 20 oz Peanut Power Plus smoothie likely comes from:

  • Apple Juice: 30g
  • Banana: 14g
  • Peanut Butter: 16g
  • Whey Protein: 1g
  • Oats: 0g
  • Ice: 0g

This sums up to approximately 61g of sugar per smoothie. While we don’t know the exact recipe proportions, this estimate aligns closely with the nutrition facts label showing 54g of sugar per serving.

Daily Value Percentage

We can also look at the percent daily value (%DV) for added sugars contained in a Peanut Power Plus smoothie:

The American Heart Association recommends limiting added sugar to no more than 6 teaspoons (25g) per day for women and 9 teaspoons (36g) for men.

A 20 oz Peanut Power Plus provides around 14 teaspoons (54g) of sugar:

  • Women: 216% DV added sugar
  • Men: 150% DV added sugar

This far exceeds the maximum daily recommendation for added sugars from both the American Heart Association and the US Dietary Guidelines.

Consuming a Peanut Power Plus smoothie provides over 2-3 times more sugar than recommended for the entire day!

Smoothie Sugar Content Comparisons

How does the Peanut Power Plus compare to other Smoothie King smoothies or smoothies from different chains?

Here are the total sugar contents for 20 oz smoothies from several popular restaurants:

Smoothie Total Sugar (g)
Smoothie King Peanut Power Plus 54
Smoothie King Strawberry X-Treme 69
Jamba Juice Aloha Pineapple Smoothie 58
Planet SmoothieTXT Me Smoothie 33
Planet Smoothie24 Karat Carrot Smoothie 45

Smoothie King’s Peanut Power Plus contains fewer grams of sugar compared to their Strawberry X-Treme. But it still provides significantly more sugar than the 24 Karat Carrot from Planet Smoothie.

In general, most pre-made smoothies from chains like Smoothie King, Jamba Juice and Planet Smoothie contain anywhere from 30-70g total sugar in a standard 20 oz serving.

Is the Sugar Content Healthy?

The Peanut Power Plus smoothie does provide some nutritional benefits, including:

  • 22g protein
  • 5g fiber
  • 45% Vitamin C
  • 25% Calcium
  • 8% Iron

However, the exceptionally high sugar content detracts from these positives. Consuming 54g of sugar in one sitting can spike blood sugar levels, possibly leading to energy crashes later. Over time, diets high in added sugar raise risk for obesity, diabetes, heart disease and more.

While natural sugars from fruit provide some vitamins, the Peanut Power Plus derives most of its excessive sweetness from large amounts of fruit juice concentrate rather than whole fruits with fiber. Juice is high in simple sugars that lack the nutritional benefits of whole produce.

Ultimately, a 20 oz Peanut Power Plus smoothie exceeds any daily recommended limits for added or total sugars, making it hard to justify as part of a balanced diet. More occasional intake in small portions could potentially fit into an otherwise consistently healthy way of eating.

Tips for Reducing Sugar Intake

Here are some suggestions to cut down on sugar if you want to occasionally enjoy Smoothie King’s Peanut Power Plus or similar pre-made blends:

  • Order a smaller size like 12 or 16 oz instead of 20 oz
  • Request less fruit juice and more whole fruits & vegetables
  • Add healthy fats from peanut butter, avocado, coconut, chia or flax seeds to help regulate blood sugar response
  • Top with a scoop of protein powder or collagen to increase protein & fiber
  • Substitute unsweetened dairy or non-dairy milk for juice to reduce sugar
  • Modify the blend with lower sugar ingredients like spinach, cucumber and celery
  • Sweeten with small amounts of honey, dates, stevia, monk fruit or fresh banana instead of sugary juices
  • Consume only occasionally as a treat rather than a daily habit

With some tweaks and more mindful consumption habits, smoothies like the Peanut Power Plus can potentially fit into an healthy lifestyle. But their exceptionally high sugar content means they should not be seen as an everyday breakfast or snack option.

The Bottom Line

Smoothie King’s 20 oz Peanut Power Plus smoothie provides around 54g total sugar, exceeding any daily recommended limits, especially for added sugars. While it does deliver protein, vitamins and minerals, its heavy sugar content from fruit juices detracts from potential health benefits. Limiting portion sizes, frequency, and customizing with less sugary ingredients can help reduce intake for more balanced consumption. But ultimately, the Peanut Power Plus and similar pre-made blends should be viewed as occasional treats rather than daily fuel.

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