🥤 Smoothies & Treats · 138 menu items

Tropical Smoothie Cafe calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 138 items on the Tropical Smoothie Cafe menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the Apple at 90 calories. The strongest protein-to-calorie ratio belongs to the Beach Club: 29 g of protein in 350 calories. 25 of the 48 food orders on the Tropical Smoothie Cafe menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

138

Lightest order

90 cal

Apple

Under 500 calories

of 48 food orders

Most protein per calorie

8.3 g

per 100 cal · Beach Club

Lowest-calorie orders at Tropical Smoothie Cafe

The eight lightest food orders on the Tropical Smoothie Cafe menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Apple	Sides	90	0 g	25 g	0 g
Add Whey Protein (single, ~25g)High protein boost	—	110	25 g	1 g	1 g
Banana	Sides	110	1 g	27 g	0 g
Kale & Apple Slaw	Sides	130	1 g	11 g	9 g
Baked Lay's Original	Sides	140	2 g	24 g	4 g
Maple-Kissed Sweet Potatoes	Sides	140	2 g	26 g	4 g
Jalapeno Corn	Sides	150	3 g	22 g	5 g
Miss Vickie's Jalapeno	Sides	200	3 g	22 g	11 g

Most protein per calorie at Tropical Smoothie Cafe

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
Beach Club	350	29 g	8.3 g
Turkey Bacon Ranch	560	42 g	7.5 g
Cheese Quesadilla w/ Chicken	480	33 g	6.9 g
Thai Chicken	370	25 g	6.8 g
Chicken Caprese	660	45 g	6.8 g
Chicken Caprese w/ Bacon	720	49 g	6.8 g
Hawaiian BBQ Island Flat	610	41 g	6.7 g
Buffalo Chicken	510	34 g	6.7 g

Leading pick: Beach Club, 29 g protein in 350 cal.

What fits a calorie budget

How many food orders at Tropical Smoothie Cafe fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

food orders

Under 700 calories

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Dietary options at Tropical Smoothie Cafe

Items the Tropical Smoothie Cafe menu data flags for common dietary patterns. Preparation and cross-contact vary by location; the restaurant confirms specifics.

Vegetarian · 6 items
Vegan · 3 items
Gluten-free · 5 items
Dairy-free · 4 items

Every Tropical Smoothie Cafe item in the database, by section, lightest first.

Sandwiches & Wraps15 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Turkey & Cheddar Wrap	370	24 g	37 g	14 g	0 g	1,050 mg
All American Wrap	410	18 g	37 g	20 g	0 g	970 mg
Buffalo Chicken	510	34 g	44 g	21 g	3 g	2,080 mg
Turkey Bacon Ranch	560	42 g	59 g	20 g	5 g	1,570 mg
Peanut Butter Banana Crunch Flatbread	580	16 g	79 g	23 g	7 g	720 mg
Southwest Wrap	580	24 g	38 g	36 g	2 g	1,170 mg
Caribbean Jerk Chicken	590	37 g	74 g	17 g	5 g	1,560 mg
Supergreen Caesar Chicken	600	37 g	42 g	31 g	3 g	1,470 mg
Classic Grilled Cheese	610	29 g	65 g	26 g	2 g	1,380 mg
Baja Chicken	640	38 g	67 g	24 g	7 g	1,700 mg
Smoky Grilled Cheese	650	25 g	63 g	33 g	2 g	1,420 mg
Chicken Caprese	660	45 g	62 g	26 g	5 g	1,260 mg
Hummus Veggie	680	19 g	83 g	31 g	11 g	1,490 mg
Chicken Caprese w/ Bacon	720	49 g	62 g	31 g	5 g	1,510 mg
Avocado Grilled Cheese	930	42 g	69 g	56 g	6 g	2,360 mg

Salads & Bowls3 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Beach Club	350	29 g	11 g	20 g	4 g	1,300 mg
Thai Chicken	370	25 g	39 g	13 g	4 g	1,170 mg
Supergreen Caesar	550	32 g	9 g	43 g	4 g	1,120 mg

Sides11 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Apple	90	0 g	25 g	0 g	4 g	0 mg
Banana	110	1 g	27 g	0 g	3 g	0 mg
Kale & Apple Slaw	130	1 g	11 g	9 g	2 g	150 mg
Baked Lay's Original	140	2 g	24 g	4 g	2 g	180 mg
Maple-Kissed Sweet Potatoes	140	2 g	26 g	4 g	3 g	180 mg
Jalapeno Corn	150	3 g	22 g	5 g	3 g	170 mg
Miss Vickie's Jalapeno	200	3 g	22 g	11 g	2 g	180 mg
Miss Vickie's Sea Salt & Vinegar	200	3 g	23 g	11 g	2 g	230 mg
Miss Vickie's Smokehouse BBQ	200	2 g	23 g	11 g	2 g	200 mg
Miss Vickie's Simply Sea Salt	210	3 g	23 g	12 g	2 g	125 mg
Sunchips Harvest Cheddar	210	3 g	28 g	9 g	4 g	260 mg

Desserts2 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Snickerdoodle	330	4 g	48 g	14 g	0 g	300 mg
Chocolate Chunk	350	4 g	41 g	20 g	2 g	230 mg

Smoothies & Shakes11 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Locolada Smoothie w/ Splenda	220	2 g	53 g	2 g	3 g	5 mg
Grand Slam Smoothie w/ Splenda	240	2 g	59 g	3 g	3 g	25 mg
Gingerbread Smoothie, Splenda	380	25 g	58 g	7 g	9 g	170 mg
Red Sangria Smoothie, Splenda	400	3 g	96 g	0 g	11 g	70 mg
Red Sangria Smoothie, 1/2 Turbinado	430	3 g	105 g	0 g	11 g	75 mg
Duuval Delight Smoothie	460	2 g	113 g	2 g	3 g	20 mg
Locolada Smoothie w/ Turbinado	460	2 g	113 g	2 g	3 g	10 mg
Gingerbread Smoothie, 1/2 Turbinado	480	25 g	82 g	7 g	9 g	170 mg
Grand Slam Smoothie w/ Turbinado	480	2 g	119 g	3 g	3 g	25 mg
Red Sangria Smoothie	490	3 g	120 g	0 g	11 g	75 mg
Gingerbread Smoothie	600	25 g	112 g	7 g	9 g	170 mg

Coffee & Tea2 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Mocha Madness w/ Splenda	320	5 g	71 g	4 g	11 g	120 mg
Mocha Madness	540	5 g	124 g	4 g	11 g	120 mg

Drinks62 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Organic Honey Green Tea, 16.9 fl oz	70	0 g	19 g	0 g	0 g	15 mg
Kids Lil' Limeberry w/ Splenda	100	0 g	26 g	0 g	1 g	5 mg
Organic ½ Tea & ½ Lemonade, 16.9 fl oz	100	0 g	25 g	0 g	0 g	0 mg
Organic Peach Tea, 16.9 fl oz	100	0 g	25 g	0 g	0 g	20 mg
Sprite, 8.5 fl oz	100	0 g	27 g	0 g	0 g	25 mg
Coca-cola, 8.5 fl oz	110	0 g	29 g	0 g	0 g	30 mg
Blueberry Bliss w/ Splenda	130	1 g	33 g	1 g	4 g	5 mg
Sprite, 12 fl oz	140	0 g	39 g	0 g	0 g	70 mg
Coca-cola, 12 fl oz	150	0 g	40 g	0 g	0 g	35 mg
Jetty Punch w/ Splenda	150	2 g	40 g	0 g	5 g	5 mg
Kids Awesome Chocolate w/ Splenda	150	2 g	35 g	2 g	3 g	35 mg
Lean Machine w/ Splenda	170	2 g	43 g	0 g	5 g	10 mg
Detox Island Green	180	4 g	43 g	0 g	5 g	35 mg
Mango Magic w/ Splenda	180	3 g	44 g	0 g	11 g	35 mg
Sunrise Sunset w/ Splenda	180	2 g	43 g	0 g	2 g	10 mg
Island Green w/ Splenda	190	3 g	49 g	0 g	4 g	35 mg
Kids Jetty Junior	190	1 g	47 g	0 g	2 g	0 mg
Kids Jetty Junior w/ Splenda	190	1 g	20 g	0 g	2 g	0 mg
Detox Island Green w/ Splenda	200	4 g	50 g	0 g	5 g	35 mg
Blimey Limey w/ Splenda	210	2 g	52 g	0 g	2 g	15 mg
Paradise Point w/ Splenda	210	3 g	56 g	0 g	6 g	0 mg
Kiwi Quencher w/ Splenda	230	2 g	58 g	0 g	11 g	45 mg
Coca-cola, 20 fl oz	240	0 g	67 g	0 g	0 g	60 mg
Sprite, 20 fl oz	240	0 g	64 g	0 g	0 g	115 mg
Acai Berry Boost w/ Splenda	250	1 g	61 g	2 g	5 g	10 mg
Brewed Sweet Tea, 24 fl oz	250	0 g	62 g	0 g	0 g	25 mg
Kids Awesome Chocolate	260	2 g	62 g	2 g	3 g	35 mg
Kids Lil' Limeberry	260	0 g	66 g	0 g	1 g	5 mg
Minute Maid Lemonade, 24 fl oz	270	0 g	75 g	0 g	0 g	200 mg
Sprite, 24 fl oz	280	0 g	77 g	0 g	0 g	135 mg
Bahama Mama w/ Splenda	290	3 g	64 g	4 g	3 g	50 mg
Coca-cola, 24 fl oz	290	0 g	80 g	0 g	0 g	70 mg
Pomegranate Plunge w/ Splenda	310	1 g	78 g	0 g	3 g	15 mg
Beach Bum w/ Splenda	330	4 g	78 g	4 g	7 g	75 mg
Blueberry Bliss	340	1 g	86 g	1 g	4 g	5 mg
Jetty Punch	370	2 g	94 g	0 g	5 g	5 mg
Avocolada w/ Splenda	380	4 g	59 g	17 g	9 g	50 mg
Mango Magic	400	3 g	98 g	0 g	11 g	35 mg
Sunrise Sunset	400	2 g	97 g	0 g	2 g	10 mg
Island Green	410	3 g	102 g	0 g	4 g	35 mg
Nats Berry Crush	410	0 g	102 g	0 g	0 g	10 mg
Triple Berry Oat	410	15 g	83 g	5 g	7 g	25 mg
Triple Berry Oat w/ Splenda	410	15 g	83 g	5 g	7 g	25 mg
Paradise Point	430	3 g	110 g	0 g	6 g	0 mg
Kiwi Quencher	450	2 g	111 g	0 g	11 g	45 mg
Peanut Paradise with Whey w/ Splenda	460	31 g	53 g	17 g	14 g	200 mg
Acai Berry Boost	470	1 g	114 g	2 g	5 g	10 mg
Blimey Limey	480	2 g	119 g	0 g	2 g	15 mg
Peanut Butter Cup w/ Splenda	480	10 g	77 g	18 g	7 g	210 mg
Lean Machine	490	2 g	124 g	0 g	5 g	10 mg
Chia Banana Boost with Strawberry w/ Splenda	500	8 g	100 g	12 g	14 g	15 mg
Bahama Mama	510	3 g	117 g	4 g	3 g	50 mg
Peanut Paradise with Pea w/ Splenda	510	37 g	55 g	17 g	15 g	700 mg
Pomegranate Plunge	520	1 g	131 g	0 g	3 g	15 mg
Beach Bum	550	4 g	131 g	4 g	7 g	75 mg
Avocolada	600	4 g	112 g	17 g	9 g	50 mg
Chia Banana Boost with Strawberry	610	8 g	127 g	12 g	14 g	15 mg
Chia Banana Boost with Peanut Butter w/ Splenda	670	14 g	103 g	26 g	15 g	150 mg
Peanut Paradise with Whey	680	31 g	107 g	17 g	14 g	200 mg
Peanut Butter Cup	700	10 g	131 g	18 g	7 g	210 mg
Peanut Paradise with Pea	730	37 g	109 g	17 g	15 g	700 mg
Chia Banana Boost with Peanut Butter	770	14 g	130 g	26 g	15 g	150 mg

Extras15 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Multivitamin	15	0 g	4 g	0 g	0 g	0 mg
Spinach & Kale Super Pack	15	1 g	2 g	0 g	0 g	30 mg
Vitamin B12	15	0 g	4 g	0 g	0 g	0 mg
Ground Flaxseed	20	1 g	1 g	2 g	1 g	0 mg
Probiotic	20	0 g	6 g	0 g	0 g	0 mg
Vitamin C Immune Complex	20	0 g	5 g	0 g	0 g	0 mg
Vital Proteins Collagen	35	9 g	0 g	0 g	0 g	55 mg
Lime Straw	40	0 g	10 g	0 g	0 g	0 mg
Raw Almonds	40	2 g	2 g	4 g	0 g	0 mg
Strawberry Straw	40	0 g	10 g	0 g	0 g	0 mg
Chia Seeds	45	1 g	4 g	3 g	3 g	0 mg
Whole-Grain Oats	70	2 g	15 g	1 g	3 g	0 mg
Whey Protein Powder	100	22 g	2 g	2 g	0 g	30 mg
Pea Protein Powder	150	28 g	4 g	2 g	1 g	530 mg
Peanut Butter	180	6 g	6 g	14 g	2 g	135 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Add Whey Protein (single, ~25g)High protein boost	110	25 g	1 g	1 g	0 g	65 mg
Detox Island Green Smoothie (24 oz)Customer favorite	320	4 g	78 g	1 g	9 g	75 mg
Island Green Smoothie (24 oz)High fiber	360	4 g	87 g	1 g	9 g	90 mg
Cheese Quesadilla	400	19 g	37 g	19 g	0 g	900 mg
Chicken Pesto	430	28 g	43 g	16 g	3 g	1,090 mg
Cheese Quesadilla w/ Chicken	480	33 g	38 g	21 g	0 g	1,160 mg
Chipotle Chicken Club	490	27 g	42 g	24 g	3 g	1,170 mg
Chicken Bacon Ranch	500	31 g	44 g	23 g	3 g	1,270 mg
Island Green Acai BowlHigh fiber	530	9 g	110 g	8 g	13 g	95 mg
Thai Crunch Island Flat	530	35 g	60 g	17 g	3 g	1,560 mg
Bahama Mama Smoothie (24 oz)High sugar	540	4 g	134 g	1 g	4 g	95 mg
Three Cheese Chicken	550	33 g	41 g	27 g	1 g	1,880 mg
Peanut Paradise Smoothie (24 oz)	590	17 g	95 g	17 g	4 g	280 mg
Santa Fe Chicken	600	35 g	50 g	28 g	3 g	2,270 mg
Hawaiian BBQ Island Flat	610	41 g	67 g	20 g	3 g	1,610 mg
Thai Chicken Wrap	720	31 g	87 g	27 g	6 g	1,670 mg
Chicken Bacon Ranch Flatbread	760	39 g	76 g	32 g	5 g	1,810 mg

The same figures, matched to the calories left in a day.

Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Tropical Smoothie Cafe included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.

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About this data

Most figures on this page (130 of 138 items) are the values recorded for Tropical Smoothie Cafe in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, and may have been revised by the restaurant since; the remaining 8 come from the chain's current published nutrition information, as compiled in the Cindar restaurant database.

Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved September 6, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.

Tropical Smoothie Cafe and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Tropical Smoothie Cafe; the name appears here only to identify the restaurant these figures describe.

Corrections and removal requests: support@hestia.fit.

Tropical Smoothie Cafe calories and nutrition

Lowest-calorie orders at Tropical Smoothie Cafe

Most protein per calorie at Tropical Smoothie Cafe

What fits a calorie budget

Dietary options at Tropical Smoothie Cafe

Full Tropical Smoothie Cafe menu with calories

Sandwiches & Wraps15 items

Salads & Bowls3 items

Sides11 items

Desserts2 items

Smoothies & Shakes11 items

Coffee & Tea2 items

Drinks62 items

Extras15 items

Other Menu Items17 items

The same figures, matched to the calories left in a day.

About this data

Lowest-calorie orders at Tropical Smoothie Cafe

Most protein per calorie at Tropical Smoothie Cafe

What fits a calorie budget

Dietary options at Tropical Smoothie Cafe

Full Tropical Smoothie Cafe menu with calories

Sandwiches & Wraps15 items

Salads & Bowls3 items

Sides11 items

Desserts2 items

Smoothies & Shakes11 items

Coffee & Tea2 items

Drinks62 items

Extras15 items

Other Menu Items17 items

The same figures, matched to the calories left in a day.

More smoothies & treats

About this data