How many calories are in a green smoothie?

A green smoothie made with spinach, banana, and yogurt has about 154 calories per cup. That's 64 cal/100g. Lower than a strawberry banana smoothie (66 cal/100g) and far less than a PB banana smoothie (93 cal/100g). A veggie-heavy version with cucumber and celery can drop to 80-100 calories per cup.

Are green smoothies actually healthy?

Yes. They pack leafy greens (vitamin A at 80mcg/100g, iron at 0.2mg, vitamin K) into an easy-to-drink format. The 1g fiber per 100g helps digestion, and at 64 cal/100g they're one of the lowest-calorie smoothie options. The main caveat: fruit-heavy versions can have as much sugar as juice.

Does blending spinach destroy the nutrients?

No. Blending breaks cell walls, actually making some nutrients more bioavailable (like beta-carotene). Water-soluble vitamins like C and B are fully retained. You only lose nutrients from heat or prolonged air exposure, so drink within 2 hours. Blending is far better than juicing, which removes all fiber.

What greens are best for smoothies?

Spinach is the top choice. Mild flavor, blends smooth, and provides iron (0.2mg/100g) and vitamin A. Kale has more vitamin C and calcium but tastes more bitter. Baby kale is milder. Avoid raw collard greens and mature kale, which stay gritty. Start with 1 cup spinach per smoothie and work up.

Is a green smoothie good for weight loss?

Green smoothies are among the best smoothie options for weight loss at 64 cal/100g. A 12 oz serving is just 230 calories. The key is keeping fruit minimal. Use half a banana for sweetness rather than mango or pineapple. Add protein powder or Greek yogurt to boost satiety from 1.6g to 8-10g protein.

Green smoothie vs salad: which is healthier?

Nutritionally similar, but a salad with dressing is typically 150-300 calories while a green smoothie is 154 per cup. Smoothies add fruit sugars (9.2g/100g) but are easier to consume daily. Salads provide more chewing-induced satiety. Ideally, alternate both. The smoothie handles breakfast, salad handles lunch.

Can I drink a green smoothie every day?

Yes, daily green smoothies are safe and beneficial for most people. Rotate your greens (spinach, kale, chard) to avoid oxalate buildup from any single source. At 154 cal/cup with broad micronutrients, a daily green smoothie is one of the easiest ways to increase vegetable intake.

All Foods

Calories in Green Smoothie

USDA Verified · FDC 2710146 · Apr 2026

154 calories

per 1 cup (8 oz) (240g)

1.6g

Protein

12.7g

Carbs

0.7g

Fat

Fiber

Per 100g as prepared

Serving Sizes & Calories

Serving Size	Weight	Calories
1 cup (8 oz)Standard	240g	154 cal
100g	100g	64 cal
12 oz (small)	360g	230 cal
16 oz (medium)	480g	307 cal

64 calories per 100g as prepared

Complete Nutrition Facts

Per 100g as prepared

64 calories

Protein1.6g

Carbohydrates12.7g

Sugar9.2g

Fat0.7g

Fiber1g

Sodium30mg

Potassium295mg

Calcium50mg

Iron0.2mg

Vitamin A80mcg

Vitamin C16.5mg

How Green Smoothie Compares

Green Smoothie next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Green Smoothie	64	1.6g	12.7g	0.7g	1g
Orange Juice	45	0.7g	10.4g	0.2g	0.2g
Coconut Water	19	0.7g	3.7g	0.2g	1.1g
Protein Shake	61	6.6g	0.8g	3.4g	0.4g
Apple Juice	48	0.1g	11.4g	0.3g	0g