How many calories are in a strawberry kiwi smoothie?

December 10, 2025 •

3 min read

The calorie count of a strawberry kiwi smoothie can vary dramatically, ranging from around 120 to over 360 calories, based on ingredients and portion size. This article will demystify the factors that influence the calorie content and guide you in creating a delicious, healthy beverage that aligns with your dietary goals.

Quick Summary

The calorie count of a strawberry kiwi smoothie depends heavily on its ingredients, portion size, and any additions like sweeteners or protein powder. Homemade versions offer control over calories, while store-bought options can be much higher due to added sugars and larger sizes.

Key Points

Ingredient Impact: The calorie count depends on fruit choices (e.g., adding banana increases it) and the liquid base (juice adds more calories than water).
Hidden Sugars: Store-bought smoothies often contain high amounts of added sugars and larger serving sizes, significantly increasing calorie content.
DIY Control: Making smoothies at home gives you complete control over ingredients, portion size, and calories.
Low-Calorie Swaps: Use low-calorie liquids like unsweetened almond milk or water instead of juice or whole milk to reduce calories.
Enhance with Protein and Fiber: Adding ingredients like Greek yogurt or chia seeds increases satiety and balances blood sugar levels, making the smoothie more filling.
Manage Portion Size: Be mindful of serving size, as larger portions, especially with high-calorie additions, can quickly lead to excess calorie intake.

Demystifying Smoothie Calories: What Affects the Count?

Understanding the calorie count for a strawberry kiwi smoothie is not as straightforward as it seems. The final number can differ significantly based on the recipe. A simple blend of strawberries, kiwis, and water will have a vastly different caloric value than a version loaded with yogurt, honey, or a large banana.

Core Ingredients and Their Caloric Impact

Fruit: The foundation of any fruit smoothie is, well, fruit. A typical recipe uses strawberries and kiwis, which are relatively low in calories. However, adding a banana for creaminess is a common practice that substantially increases the carbohydrate and calorie count. For example, a medium banana adds over 100 calories.
Liquid Base: The choice of liquid can make or break a smoothie's calorie budget. Water or unsweetened almond milk offers minimal calories, while whole milk or fruit juice can quickly increase the total. One cup of whole milk adds about 150 calories, whereas a cup of unsweetened almond milk adds just 30-40.
Sweeteners and Add-ins: Natural sugars like honey or agave, and other add-ins such as nut butters or protein powder, are major calorie contributors. Just one tablespoon of honey can add over 60 calories, while a serving of nut butter can add 100 calories or more. Protein powders can also add a significant number of calories, depending on the type and brand.

The Caloric Breakdown: Homemade vs. Store-Bought

Making your own smoothie is the best way to control calories. Store-bought smoothies often contain hidden sugars and larger portion sizes, making them surprisingly high in calories. Many commercial options can range from 300 to over 600 calories, far exceeding a homemade version. A simple homemade recipe could have as few as 120-150 calories.

How to Create a Healthy, Low-Calorie Strawberry Kiwi Smoothie

To keep your smoothie lean and healthy, consider these tips:

Choose the right base: Use water or unsweetened, low-calorie milks like almond or cashew milk instead of juice or full-fat dairy.
Manage sweeteners: Rely on the natural sweetness of the fruit. If you need more, use a very small amount of a low-calorie alternative like stevia.
Add low-cal boosts: Include a handful of spinach or kale for extra nutrients without a significant calorie increase.
Control your portion: A typical serving size is often around 8-12 ounces. Stick to a reasonable glass size to manage your caloric intake.

The Role of Fiber and Protein

Incorporating fiber and protein into your smoothie can increase satiety, helping you feel fuller for longer. Ingredients like chia seeds, flax seeds, or plain Greek yogurt are excellent choices. Fiber and protein help to balance blood sugar levels, preventing a sharp spike often associated with high-sugar drinks.

Homemade vs. Store-Bought Calorie Comparison

To illustrate the difference in caloric content, consider this comparison table for a single serving of a strawberry kiwi smoothie.


Feature	Homemade Smoothie (Low-Calorie)	Store-Bought Smoothie (e.g., Large size)
Calories	Approx. 120-150 kcal	Approx. 360-600+ kcal
Ingredients	Strawberries, kiwi, unsweetened almond milk, ice	Strawberries, kiwi, fruit juice, high-calorie yogurt, added sugar
Added Sugars	Little to none	Often high amounts
Fiber Content	Higher, if whole fruit is used	Lower, can be filtered out
Ingredient Control	Complete control over all ingredients	Limited control, recipe is pre-determined

Simple Low-Calorie Strawberry Kiwi Smoothie Recipe

This basic recipe minimizes calories while maximizing flavor and nutrients:

Ingredients: 1 cup frozen strawberries, 1 ripe kiwi (peeled), 1 cup unsweetened almond milk, 1/2 cup ice.
Instructions: Combine all ingredients in a blender and blend until smooth. For a thinner consistency, add a splash of water or extra almond milk.

Conclusion

While a strawberry kiwi smoothie can be a refreshing and nutritious drink, its calorie count is not fixed. It is highly dependent on the ingredients, portion size, and preparation method. By making your smoothie at home, you can easily control these factors and create a delicious beverage that supports your health and weight management goals. Understanding the impact of different ingredients—from the liquid base to added sweeteners—is key to keeping your smoothie a low-calorie, nutrient-dense treat rather than a sugar-filled indulgence.

For more information on healthy eating and portion control, visit the USDA FoodData Central.

Frequently Asked Questions

A basic, homemade strawberry kiwi smoothie made with water or low-calorie milk and no added sugars can range from approximately 120 to 150 calories per serving.

Store-bought smoothies are typically higher in calories due to the addition of sugary juices, sweetened yogurt, and often come in larger, oversized portions.

Yes, adding protein powder is a great way to increase satiety and protein content, but be aware that it will also increase the overall calorie count depending on the brand and serving size.

To reduce calories, use a low-calorie liquid base like unsweetened almond milk or water, limit or eliminate added sweeteners like honey, and stick to a single serving size.

Yes, a medium-sized banana can add over 100 calories to your smoothie, so it's a calorie-dense addition that should be used sparingly if you're trying to keep the count low.

A smoothie can serve as a meal replacement for weight loss if it is properly balanced with protein, fiber, and healthy fats. However, it's easy to create a calorie-dense smoothie that hinders weight loss if not careful with ingredients.

No, both strawberries and kiwis are relatively low-calorie fruits. Their natural sugars contribute to the total calorie count, but they are not considered high-calorie ingredients on their own.