Pumpkin smoothies have become a popular menu item at many smoothie chains like Smoothie King in recent years. As fall approaches, pumpkin flavored everything starts popping up on menus to celebrate the seasons. But are these festive pumpkin smoothies actually tasty and good for you? Let’s take a closer look at what goes into a pumpkin smoothie from Smoothie King and whether it’s worth trying.
What’s in a Smoothie King pumpkin smoothie?
Smoothie King offers a “Pumpkin Smoothie” made with a blend of the following ingredients:
– Pumpkin puree
– Nonfat vanilla yogurt
– Evaporated milk
– Sugar
– Pumpkin pie spice
– Ice
Some key things to note about these ingredients:
– Pumpkin puree provides vitamin A, vitamin C and fiber. It’s what gives the smoothie its classic pumpkin flavor.
– Nonfat vanilla yogurt adds protein and probiotics.
– Evaporated milk provides calcium and vitamin D.
– Sugar sweetens the smoothie to balance out the vegetable flavors.
– Pumpkin pie spice which contains cinnamon, nutmeg, ginger and other warm spices frequently used in pumpkin desserts. This gives it a sweet and spicy “pumpkin latte” type of taste.
– Ice makes it thick and chilled like a milkshake.
So in terms of nutrition, a Smoothie King pumpkin smoothie provides a good amount of vitamins, minerals, protein and fiber. However, the added sugars means it’s not the healthiest option on the menu. But as an occasional festive, seasonal treat, it’s not too bad.
How does it taste?
Here’s what fans of the Smoothie King pumpkin smoothie say about the taste:
– It’s very sweet and dessert-like, reminiscent of a slice of pumpkin pie. The vanilla yogurt, sugar and pumpkin pie spice come through strongly.
– The pumpkin flavor is noticeable but mild. You get more of the warmth of the spices rather than an overwhelmingly pumpkin taste.
– The texture is thick yet drinkable, like a milkshake. The ice blended with the yogurt makes it creamy.
– It satisfies a dessert craving or pumpkin spice latte craving in smoothie form. It’s more filling than a regular sweet coffee drink.
And here are some of the criticisms:
– It’s extremely sweet, almost too sweet for some. There’s added sugar on top of the natural sweetness of the pumpkin and vanilla yogurt.
– The pumpkin flavor gets lost behind all the sugar and spice. You don’t get that real natural pumpkin taste.
– The milk and yogurt taste is quite strong. If you don’t like creamy/milky smoothies, this one may not appeal.
– While tasty, it doesn’t necessarily scream “pumpkin” like other pumpkin foods and drinks. The pumpkin spice flavors dominate instead.
So in terms of taste, it seems the Smoothie King pumpkin smoothie is a big hit with people who enjoy very sweet, dessert-like smoothies. People wanting something that tastes strongly and purely of pumpkin may be disappointed. Overall, it’s a crowd-pleasing option for those with a sweet tooth who want to get into the fall spirit.
Nutrition information
Here is the nutrition information for a 20 ounce (590ml) Smoothie King pumpkin smoothie:
| Nutrient | Amount |
|---|---|
| Calories | 280 |
| Total Fat | 2g |
| Saturated Fat | 1.5g |
| Trans Fat | 0g |
| Cholesterol | 15mg |
| Sodium | 180mg |
| Carbohydrates | 55g |
| Fibre | 2g |
| Sugar | 36g |
| Added sugar | 34g |
| Protein | 9g |
| Vitamin A | 45% DV |
| Vitamin C | 15% DV |
| Calcium | 25% DV |
| Iron | 6% DV |
% DV = Percent Daily Value based on a 2000 calorie diet
A few things to note from these nutrition facts:
– At 280 calories, it’s a lower calorie smoothie option if you don’t upsize or add supplements.
– The 2 grams of fiber come from the real pumpkin.
– It’s very high in sugar, mainly from added sugar rather than natural sugars. 36 grams is about 9 teaspoons worth.
– Provides a good amount of calcium and vitamin A.
– Fairly low in protein for a smoothie containing yogurt.
So while not super nutritious, a regular size pumpkin smoothie won’t completely ruin your diet either. Get it occasionally as a treat, but don’t make a daily habit of Smoothie King pumpkin smoothies.
Price
A regular 20 ounce pumpkin smoothie from Smoothie King costs around $5-6 depending on location. Here’s how it compares price-wise to other popular Smoothie King smoothies:
– It costs the same as most Smoothie King fruit smoothies like strawberry and mango pineapple.
– It’s pricier than their “classic” size smoothies which start at around $4.
– It’s less expensive than their premium smoothies with added supplements, which can cost up to $8-10 for a large size.
– It’s around the average price for specialty smoothies like their pumpkin or carrot cake flavors.
So the price of the Smoothie King pumpkin smoothie is pretty typical for their menu. Not a bargain, but not overpriced either. Considering it’s a seasonal specialty flavor, the $5-6 price tag seems reasonable.
How does it compare to other pumpkin smoothie options?
Smoothie King is far from the only smoothie shop offering pumpkin smoothies when fall and winter roll around. Here’s how their version stacks up against some others:
**Jamba Juice – Pumpkin Smash Smoothie**
Jamba Juice’s take includes pumpkin sherbet instead of pumpkin puree, and apple juice instead of milk. The result is a lighter smoothie base allowing the pumpkin to shine through more. It’s less creamy than Smoothie King’s.
**Tropical Smoothie Cafe – Pumpkin Smoothie**
Tropical Smoothie Cafe adds carrots along with pumpkin for extra nutrients. It also contains honey and cinnamon but less sugar than Smoothie King’s version. Most reviewers say it has a pleasant real pumpkin taste.
**Planet Smoothie – Pumpkin Pie Smoothie**
This one is made with pie filling instead of plain pumpkin. So it likely has a stronger pie spice flavor and added sugar for a dessert taste. If you like it very sweet, this may appeal more than Smoothie King’s.
**Local juice bars**
Smaller, privately owned smoothie shops sometimes offer lighter pumpkin smoothies with less added sugar and more real pumpkin taste. But recipes vary widely so taste and nutrition can be hit or miss.
Overall, Smoothie King strikes a good balance with their pumpkin smoothie. It’s richer and creamier than some versions while letting the pumpkin flavor shine through more than heavily spiced pie-inspired versions. For a national smoothie chain, they do a nice job capturing the flavors of fall.
Benefits of pumpkin in smoothies
Why add pumpkin to smoothies in the first place? Here are some of the benefits that pumpkin brings to the table:
– **Fiber** – Pumpkin is full of soluble fiber that helps fill you up, aids digestion, and stabilize blood sugar levels. Just a half cup of canned pumpkin contains 5 grams of fiber.
– **Vitamin A** – One serving of pumpkin provides over 100% of your daily vitamin A, which is important for immune function and eye health.
– **Anti-inflammatory** – Pumpkin contains plant compounds like cucurbitacins that can help reduce inflammation in the body.
– **Heart health** – The fiber and potassium in pumpkin support heart health and lower blood pressure.
– **Vision health** – In addition to vitamin A, pumpkin contains antioxidants like lutein and zeaxanthin that promote eye health and lower risks of age-related vision loss.
– **Sleep aid** – Pumpkin’s serotonin levels may help induce sleep and improve sleep quality.
– **Cancer prevention** – Certain types of cucurbitacins found in pumpkin may help prevent the growth and spread of cancer cells.
So while pumpkin smoothies often contain added sugars, the pumpkin itself packs some great nutritional benefits. Choosing smoothies made with real pumpkin puree will provide more of these perks.
Should you try the Smoothie King pumpkin smoothie?
So should you give this festive fall treat a taste? Here are some final pros and cons to help decide:
**Pros:**
– Captures classic pumpkin pie flavors in smoothie form
– Creamy, milkshake-like texture with a bit of fibre
– Provides a serving of vegetables from the real pumpkin
– Fun seasonal flavor to get you in the fall spirit
– Decent nutrition if you go for the smaller size and avoid added supplements
**Cons:**
– Very high in added sugar
– Strong vanilla yogurt taste may put some people off
– Pumpkin flavor is mild, overpowered by sugar and spice
– Expensive for what you get
– Not the healthiest choice on the menu
**Verdict:**
The Smoothie King pumpkin smoothie is a nice option for an occasional autumn or winter treat if you watch your portion sizes and toppings. But the high sugar means it shouldn’t become a daily habit. Choose it when you’re craving that creamy pumpkin pie taste and aren’t worried about the calorie splurge. Otherwise, go for one of their fresher fruit smoothies instead.
Overall, the pumpkin smoothie at Smoothie King is a nice novelty option for the fall and holiday season. But it’s not the healthiest choice out there, so enjoy it in moderation.
How to make a healthier pumpkin smoothie
If you want to get those tasty pumpkin smoothie flavors without all the excess sugar, try making one of these lower sugar, more nutritious versions at home:
**Basic pumpkin smoothie**
– 1/2 cup pumpkin puree
– 1 cup unsweetened almond milk
– 1 small banana
– 1/2 tsp pumpkin pie spice
– 1 tsp honey or maple syrup (optional)
– Ice
**Pumpkin protein smoothie**
– 1/2 cup pumpkin puree
– 1 cup unsweetened almond milk
– 1 scoop vanilla protein powder
– 1 tbsp almond butter
– 1/2 tsp cinnamon
– 1 date or pinch of stevia for sweetness (optional)
– Ice
**Pumpkin pie smoothie**
– 1/2 cup pumpkin puree
– 1/2 cup plain Greek yogurt
– 1/4 cup unsweetened almond milk
– 1 tsp pumpkin pie spice
– 1 tbsp maple syrup (optional)
– Handful of ice
**Pumpkin chocolate smoothie**
– 1/2 cup pumpkin puree
– 1 cup unsweetened almond milk
– 1 tbsp cacao powder
– 1 tbsp almond butter
– 1 tsp maple syrup (optional)
– Ice
Experiment with different combinations of pumpkin, spices, nut butters, and greens to create a healthy smoothie that satisfies your pumpkin craving. Sweeten lightly if needed with maple syrup, dates, or stevia instead of sugar.
Conclusion
Pumpkin smoothies can be a refreshing and nutritious snack or light meal when made with real pumpkin and limited added sugars. Smoothie King’s signature pumpkin smoothie captures the flavors of fall in drinkable form, but falls short on nutrition due to its high sugar content. An occasional small size pumpkin smoothie from Smoothie King won’t hurt, but shouldn’t become a daily habit. You’re better off making your own fresh pumpkin smoothies at home where you can control the sugar and amp up the nutrition. With the right ingredients, pumpkin smoothies can be a tasty seasonal treat that’s actually good for you too.
