15 Low Calorie Smoothies Under 200 Calories
A 200-calorie smoothie can be a satisfying snack or a light meal, or it can be a glass of sugar water that leaves you hungry in an hour. The difference is protein and fiber. These 15 have both.
Quick answer: A low calorie smoothie under 200 calories uses water, unsweetened almond milk or coconut water as the liquid, one cup of low-sugar fruit such as berries or cucumber, a protein source like non-fat Greek yogurt, and ice for volume. Skip banana, nut butter, juice and sweetened milks.
Key takeaways
- The liquid decides more than anything. Water or unsweetened almond milk adds 0 to 30 calories; juice adds 110.
- Berries, cucumber, watermelon and citrus are the lowest-calorie fruits and vegetables per cup.
- Non-fat Greek yogurt adds 17g protein for 100 calories. That is what makes a 200-calorie smoothie filling.
- Ice is free volume. Frozen fruit means you need less of it.
How to keep a smoothie under 200 calories
- Liquid: water, unsweetened almond milk (30 kcal), or coconut water (45 kcal). Never juice (110 kcal) or oat milk (120 kcal).
- Fruit: one cup maximum, from the low-calorie list below.
- Protein: 1/2 to 3/4 cup non-fat Greek yogurt (60 to 100 kcal) or half a scoop of protein powder (60 kcal).
- Fat: skip nut butter and avocado, or use one teaspoon of chia (20 kcal) for fiber.
- Volume: ice, cucumber and spinach add almost nothing and make the glass full.
Lowest calorie smoothie ingredients per cup
- Cucumber: 16 kcal
- Spinach: 7 kcal
- Watermelon: 46 kcal
- Strawberries: 50 kcal
- Raspberries: 64 kcal
- Papaya: 62 kcal
- Cantaloupe: 54 kcal
- Peach slices: 60 kcal
- Blueberries: 84 kcal
- Pineapple: 82 kcal
- For comparison, banana: 134 kcal, mango: 99 kcal
15 smoothies under 200 calories
Calories and protein per serving, estimated.
1. Cucumber Lemon Mint Drink (68 kcal, 2g protein)
Cucumber, celery, green apple, lemon, mint. The lightest drink on the site.
2. Green Detox Smoothie (160 kcal, 5g)
Spinach, cucumber, green apple, lemon, ginger, chia.
3. Papaya Ginger Smoothie (180 kcal, 8g)
Papaya, ginger, lime, Greek yogurt, coconut water.
4. Strawberry Yogurt Smoothie (170 kcal, 18g)
Strawberries, non-fat Greek yogurt, water, vanilla, ice.
5. Cucumber Mint Protein Smoothie (150 kcal, 17g)
Cucumber, mint, lime, Greek yogurt, ice.
6. Watermelon Lime Slush (110 kcal, 3g)
Frozen watermelon, lime, mint, water.
7. Raspberry Almond Milk Smoothie (140 kcal, 15g)
Raspberries, non-fat Greek yogurt, almond milk, vanilla.
8. Peach Ginger Smoothie (165 kcal, 16g)
Frozen peaches, ginger, Greek yogurt, water.
9. Blueberry Spinach Smoothie (180 kcal, 17g)
Blueberries, spinach, Greek yogurt, almond milk.
10. Pineapple Cucumber Smoothie (150 kcal, 12g)
Pineapple, cucumber, half a scoop of vanilla protein, water.
11. Cantaloupe Yogurt Smoothie (160 kcal, 16g)
Cantaloupe, Greek yogurt, lime, ice.
12. Coffee Ice Smoothie (120 kcal, 14g)
Cold brew, half a scoop vanilla protein, almond milk, ice.
13. Citrus Green Smoothie (140 kcal, 4g)
Orange, spinach, cucumber, lemon, water.
14. Strawberry Kiwi Smoothie (170 kcal, 15g)
Strawberries, kiwi, Greek yogurt, water.
15. Chocolate Protein Ice (130 kcal, 16g)
Half a scoop chocolate protein, cacao, almond milk, lots of ice.
Swaps that save 100 calories
- Orange juice to water: saves 110.
- Oat milk to unsweetened almond milk: saves 90.
- Whole banana to half a cup of strawberries: saves 80.
- Full-fat Greek yogurt to non-fat: saves 60.
- Two tablespoons peanut butter to two tablespoons powdered peanut butter: saves 140.
- Honey to a pinch of cinnamon and vanilla: saves 60.
When 200 calories is too few
A 200-calorie smoothie is a snack or a light lunch alongside something else. It is not a full breakfast for most adults, and using it as one usually leads to overeating later. For a meal replacement, aim for 300 to 400 calories with 20 to 30g protein. The Fat Loss Smoothies guide covers that range.
Recipes to explore
Fresh Greens2g proteinCucumber Lemon Mint Drink
Cool cucumber, celery and mint with lemon and a little ginger. A refreshing green drink with no cleansing claim.
- Fresh cucumber and mint flavour
- Serve strained or with the blended pulp
Fresh Greens5g proteinGreen Detox Smoothie
Spinach, cucumber, green apple and lemon with a little ginger and chia. Mild enough for your first green smoothie, good enough to keep making it.
- 8g fiber supports regular digestion
- High water content from cucumber for hydration
Kefir & Fibre8g proteinPapaya Ginger Smoothie
Papaya, lime and ginger with coconut water make a mellow tropical smoothie. A recipe for flavour, not a remedy for bloating.
- Ripe papaya makes a softer texture
- Lime adds a bright citrus edge
Frequently asked questions
A cucumber, lemon, mint and water blend comes in under 70 calories. Add non-fat Greek yogurt to make it filling for around 150.
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