Healthy eating at Tropical Smoothie Cafe is easier than ever with this list of all their best low calorie smoothies and food options! From smoothies to wraps and salads, this list low calorie Tropical Smoothie list has everything you could order under 500 calories.
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Is Tropical Smoothie Healthy?
Tropical Smoothie Cafe is known for quick, healthy, made-to-order smoothies and food options.
Tropical Smoothie Cafe's smoothies are made with real fruits, but almost all are sweetened with turbinado sugar, which significantly adds to your calorie and sugar intake. On the bright side, they allow you to order your drinks with half sugar, no sugar, or Splenda to cut down. You can choose from an array of nutritious smoothie add-ins. like extra protein powder, nutrients, and healthy fats.
They also have a food menu consisting of smoothie bowls, wraps, and salads made with whole food ingredients and packed with fresh fruits and veggies.
With all that being said, save yourself the trouble of scouring Tropical Smoothie's nutritional information yourself and use this list instead! Whether you're popping by for a fruit smoothie, a quick meal, or both, you'll find all the best low calorie options here.
1. Detox Island Green
Nutritional Info:
- 190 Calories
- 0g Fat
- 43g Carbs
- 29g Sugar
- 5g Fiber
- 3g Protein
The Detox Island Green smoothie is the lowest calorie option Tropical Smoothie Cafe offers, as well as their healthiest smoothie overall. It's their only drink that's made with no added sugar and is instead naturally sweetened from the refreshing combination of spinach, kale, mango, pineapple, bananas, and fresh ginger.
2. Blueberry Bliss
Nutritional Info:
- 340 Calories
- 0.5g Fat
- 85g Carbs
- 75g Sugar
- 4g Fiber
- 1g Protein
The ultimate drink for berry lovers, the Blueberry Bliss smoothie has blueberries and strawberries blended with bananas for a thick and creamy texture. This is one of the best drinks to customize with add-ins because it's low calorie enough to add options like whole grain oats, the spinach and kale super pack, and chia seeds or raw almonds all at once without going over 500 calories.
3. Jetty Punch
Nutritional Info:
- 370 Calories
- 0.5g Fat
- 92g Carbs
- 78g Sugar
- 4g Fiber
- 2g Protein
The Jetty Punch smoothie features a simple yet beloved combination of strawberries and bananas. It's fantastic as is, but there's also a lot of wiggle room to make it your own with added supplements or fresh add-ins.
4. Thai Chicken Salad
Nutritional Info:
- 380 Calories
- 14g Fat
- 41g Carbs
- 21g Sugar
- 4g Fiber
- 23g Protein
This light yet satisfying salad is Tropical Smoothie Cafe's lowest calorie food option and one of the highest protein on this list. Featuring grilled chicken, carrots, cilantro, scallions, and crispy wonton strips tossed on a bed of romaine lettuce and drizzled with peanut dressing, it's a nutritious meal that goes great with any of their low calorie smoothies.
5. All American Wrap with Bacon
Nutritional Info:
- 410 Calories
- 21g Fat
- 35g Carbs
- 3g Sugar
- 0g Fiber
- 17g Protein
If you're popping by Tropical Smoothie for breakfast, this classic wrap is a great on-the-go option to pair with your drink. It's stuffed with eggs, cheddar, mozzarella, and your choice of meat for a protein-dense morning starter. I recommend getting it with bacon to keep the wrap under 500 calories.
6. Island Green
Nutritional Info:
- 420 Calories
- 0g Fat
- 102g Carbs
- 88g Sugar
- 4g Fiber
- 3g Protein
The main difference between the Island Green smoothie and the Detox Island Green is that this one is sweetened with turbinado sugar and has no fresh ginger. It's a sweeter version of the classic green smoothie with plenty of health benefits from the blend of nutritious greens and fresh fruit.
7. Mango Magic
Nutritional Info:
- 430 Calories
- 0g Fat
- 103g Carbs
- 94g Sugar
- 2g Fiber
- 3g Protein
The mango magic smoothie stars mango, pineapple, and non-fat yogurt sweetened with turbinado sugar. The added yogurt brings velvety milkshake-like creaminess and some healthy protein for a more satiating drink. It is a little lower in fiber than the other fruit smoothies on the list, so if you want a boost, order it with the chia seeds add-in for 3 more grams of fiber at just 45 calories.
8. Sunrise Sunset
Nutritional Info:
- 430 Calories
- 0g Fat
- 104g Carbs
- 95g Sugar
- 3g Fiber
- 3g Protein
One of the most popular fruit smoothie options on Tropical Smoothie Cafe's menu, the Sunrise Sunset smoothie has strawberries, pineapple, mango, and orange juice. This is one of the best fruit smoothies to order with half or no added sugar, as it's naturally very sweet even without it.
9. Spinach, Feta, & Pesto Breakfast Wrap
Nutritional Info:
- 440 Calories
- 25g Fat
- 38g Carbs
- 4g Sugar
- 2g Fiber
- 17g Protein
For a healthy breakfast option to enjoy alongside your fruit smoothie, try this energizing wrap filled with scrambled eggs, spinach, feta cheese, mozzarella, roasted red peppers, and herby pesto sauce. It has as much protein as the All-American wrap I mentioned earlier but with fresh vegetable fillings for a more balanced meal.
10. Paradise Point
Nutritional Info:
- 440 Calories
- 0.5g Fat
- 108g Carbs
- 93g Sugar
- 5g Fiber
- 2g Protein
This vibrant pink smoothie takes the classic strawberry and banana combo and adds a refreshing tropical twist with pineapple. In addition to having less than 450 calories, it's also one of the highest fiber smoothies on the menu and can help reduce your appetite and promote smoother digestion.
11. Sunshine Smoothie
Nutritional Info:
- 450 Calories
- 0g Fat
- 109g Carbs
- 96g Sugar
- 3g Fiber
- 3g Protein
One of the newer additions to the menu, the Sunshine Smoothie is made with mango, pineapple, orange juice, and bananas for a vibrant and decently filling smoothie. You can also order it made with honey instead of turbinado sugar for just 340 calories.
12. Kiwi Quencher
Nutritional Info:
- 470 Calories
- 0g Fat
- 113g Carbs
- 105g Sugar
- 3g Fiber
- 4g Protein
If you're looking for a low calorie smoothie with a healthy dose of protein, the Kiwi Quencher smoothie is a good choice. The creamy, non-fat yogurt perfectly complements the tart kiwis and strawberries and adds a kick of filling protein to the drink.
13. Acai Berry Boost
Nutritional Info:
- 470 Calories
- 2g Fat
- 113g Carbs
- 101g Sugar
- 5g Fiber
- 1g Protein
Packed with acai, pomegranate, blueberries, strawberries, and bananas, this superfood smoothie is bursting with antioxidants and essential nutrients. It's similar to the base for Tropical Smoothie's acai bowl, with the same thick texture and refreshing taste.
14. Chicken Pesto Flatbread
Nutritional Info:
- 490 Calories
- 22g Fat
- 46g Carbs
- 4g Sugar
- 3g Fiber
- 26g Protein
This satisfying and filling flatbread option is the highest protein order on the food menu that manages to stay under 500 calories. This warm folded wrap is stuffed with grilled chicken, tomatoes, shredded parmesan, mozzarella, and pesto sauce and packs 26 grams of protein at just 490 calories.
15. Pomegranate Plunge
Nutritional Info:
- 500 Calories
- 0g Fat
- 125g Carbs
- 115g Sugar
- 3g Fiber
- 1g Protein
Though the Pomegranate Plunge smoothie comes at 500 calories when ordered as is, you can easily cut it down to just under 400 calories by asking for half sugar. This nutrient-dense smoothie is made with a sweet and tart combination of pomegranate, banana, cranberry, and strawberries.
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