The calorie, fat, and nutritional content of a smoothie depends on what you put in it and how much you drink. Smoothies made with only fresh fruit are fat-free and very low in calories. For example, a smoothie made with 1 /2 cup of fresh pineapple, half a banana, two kiwi fruit, and ice fills a 10-ounce glass for only 183 calories, yet is chock-full of B vitamins, vitamin C, fiber, and minerals.
On the other hand, a smoothie made with ice cream, whole milk, peanut butter, or other high-fat items, can supply more than 500 calories per 10-ounce serving. For example, a popular power smoothie for athletes contains milk, cottage cheese, peanut butter, a banana, and honey for a whopping 613 calories and 41% fat calories. You save yourself 83 calories and 11 grams of fat by switching from one cup of whole milk to nonfat milk and from creamed cottage cheese to nonfat cottage cheese! Other calorie crunchers include switching from ice cream to nonfat plain yogurt, fat-free vanilla frozen yogurt, or tofu, and limiting the size of your smoothie to 10-ounces or less.