Tropical Smoothie Cafe Calories and Nutrition Information

When you walk into a Tropical Smoothie Cafe, you’re immediately transported to a tropical paradise with the smells of fresh fruit and beachy decor.

But how does the nutrition at Tropical Smoothie Cafe stack up? Can you find healthy options that fit your diet and lifestyle goals? Let’s take a closer look at the tropical smoothie cafe menu nutrition facts.

Tropical Smoothie Cafe Nutrition PDF

Download the Nutrition Guide PDF (2025):

Tropical Smoothie Cafe Health and Nutrition Guide

Below is a detailed nutritional breakdown of some of the most popular menu items at Tropical Smoothie Cafe. The table includes calories, total fat, carbohydrates, protein, and key vitamins and minerals.

BREAKFAST

Item	Total Calories	Total Fat (g)	Cholesterol (mg)	Carbohydrates (g)	Sugars (g)
All American Wrap – Bacon	410	21	145	35	3
All American Wrap – Sausage	540	33	170	36	4
Cali Breakfast Flatbread – Chicken	560	30	170	47	3
Cali Breakfast Flatbread – Sausage	660	43	165	46	3
PB Banana Crunch Flatbread	640	26	0	87	25
Sausage, Egg & Cheese ‘Dilla	630	40	180	39	5
Southwest Wrap – Chicken	590	38	170	38	4
Southwest Wrap – Sausage	710	51	175	38	4
Spinach Feta & Pesto Breakfast Wrap	450	26	170	38	4

Bowl

Bowl	Total Calories	Fat (g)	Cholesterol (mg)	Carbohydrates (g)	Sugars (g)
Acai Bowl	530	17	0	100	55
Acai Bowl with NUTELLA®	680	26	0	116	70
Bahama Mama™ Bowl	380	11	0	75	46
Chia Oatmeal Pudding	740	33	5	102	50
Dragon Fruit	350	5	0	77	48
Mixed Berry Greek Yogurt	560	23	45	64	33
PB Protein Crunch	800	45	35	71	39

WRAPS

Item	Total Calories	Total Fat (g)	Cholesterol (mg)	Carbohydrates (g)	Sugars (g)
Baja Chicken	760	30	90	83	8
Buffalo Chicken	620	27	95	59	7
Caribbean Jerk Chicken	700	20	90	91	18
Hummus Veggie	830	41	30	95	11
Supergreen Caesar Chicken	750	39	125	55	5
Thai Chicken	600	19	60	77	15

SANDWICHES

Item	Total Calories	Total Fat (g)	Cholesterol (mg)	Total Carbohydrates (g)	Sugars (g)
Turkey Bacon Ranch	500	18	90	51	8

FLATBREADS

Item	Total Calories	Total Fat (g)	Cholesterol (mg)	Total Carbohydrates (g)	Sugars (g)
Chicken Bacon Ranch	510	23	80	47	3
Chicken Pesto	490	22	70	46	4
Chipotle Chicken Club	520	25	70	46	2

‘DILLAS

Item	Total Calories	Total Fat (g)	Cholesterol (mg)	Total Carbohydrates (g)	Sugars (g)
Santa Fe Chicken Dilla	600	29	95	49	7
Three Cheese Chicken Dilla	540	27	95	39	5

SALADS

Item	Total Calories	Total Fat (g)	Cholesterol (mg)	Total Carbohydrates (g)	Sugars (g)
Supergreen Caesar	600	47	150	8	3
Thai Chicken Salad	380	14	60	41	21

KIDS FOOD ITEMS

Item	Total Calories	Total Fat (g)	Cholesterol (mg)	Total Carbohydrates (g)	Sugars (g)
Cheese ‘Dilla	400	22	55	35	3
Cheese ‘Dilla with Chicken	480	23	95	36	3
Turkey & Cheddar Wrap	360	15	60	35	3

SIDES

Item	Total Calories	Total Fat (g)	Cholesterol (mg)	Total Carbohydrates (g)	Sugars (g)
Apple	0	0	25	19	0
Baked Lay’s® Original	140	4	180	2	2
Banana	0	0	27	14	0
Jalapeño Corn	150	5	170	3	3
Kale & Apple Slaw	130	9	5	11	8
Maple-Kissed Sweet Potatoes	35	1	180	3	2
Miss Vickie’s® Sea Salt & Vinegar	200	11	240	2	3
SunChips® Harvest Cheddar	210	9	260	4	3

COOKIES

Item	Total Calories	Total Fat (g)	Cholesterol (mg)	Total Carbohydrates (g)	Sugars (g)
Chocolate Chip	350	19	60	43	21
Snickerdoodle	330	14	60	47	24

Chocolate Covered Strawberry Smoothie

Item	Total Calories	Total Fat (g)	Cholesterol (mg)	Total Carbohydrates (g)	Total Sugars (g)
Covered Strawberry Smoothie (with Greek yogurt) with Turbinado	540	4.5	0	123	105
Chocolate Covered Strawberry Smoothie (with Greek yogurt) with Half Turbinado	445	4.5	0	103	81
Chocolate Covered Strawberry Smoothie (with Greek yogurt) with No Sweetener	345	4.5	0	73	56
Chocolate Covered Strawberry Smoothie (with Greek yogurt) with Splenda	365	4.5	0	80	56

Smoothies Allergens

Menu Item	Allergens	Gluten Friendly?	Vegetarian?
Chocolate Covered Strawberry Smoothie	Milk, Soy	Yes	Yes

Allergens in Tropical Smoothie Cafe Items

Tropical Smoothie Cafe offers a variety of ingredients and food items, but it’s important to be aware of potential allergens, especially if you have food sensitivities. Here is an overview of common allergens and their presence in the smoothies we reviewed above:

Common Allergens in Tropical Smoothie Cafe Smoothies:

Milk: Present in all smoothies made with Greek yogurt or other dairy-based ingredients.

Soy: Common in smoothies made with plant-based ingredients or certain protein additions.

Gluten-Free: Most smoothies are gluten-friendly, but always check for cross-contamination if you have celiac disease or gluten sensitivity.

How to Make Healthier Choices at Tropical Smoothie Cafe

While many of the items on Tropical Smoothie Cafe’s menu are relatively healthy, it’s always important to make informed choices when ordering. Here are some tips for choosing healthier options:

Tips for Healthier Eating:

1. Opt for protein-packed options: Smoothies with Greek yogurt or added protein can help keep you fuller for longer.
2. Watch the sweeteners: Opt for smoothies made with no added sugar or choose natural sweeteners like honey instead of refined sugars.
3. Go green: Add spinach or kale to your smoothie for a nutritional boost without adding many calories.
4. Customize your ingredients: Ask for less syrup or no sweetener if you want to reduce your sugar intake.
5. Select gluten-free options: Many Tropical Smoothie Cafe menu items are gluten-friendly, so if you have dietary restrictions, be sure to ask for those options.

FAQs

Are Tropical Smoothie Cafe smoothies healthy?

Yes, many of their smoothies are packed with nutrients, especially those made with Greek yogurt, fruit, and superfoods. However, be mindful of the added sugars and calorie content.

Do Tropical Smoothie Cafe smoothies contain gluten?

Most smoothies are gluten-free, but it’s always important to ask for specific gluten-free options and check for cross-contamination.

Can I customize my smoothie at Tropical Smoothie Cafe?

Yes, you can customize your smoothie by selecting different ingredients, such as adding or removing certain fruits, proteins, or sweeteners.

What are the lowest calorie options at Tropical Smoothie Cafe?

The no sweetener smoothies are typically the lowest in calories, with options starting around 345 calories.

Are there any vegan options at Tropical Smoothie Cafe?

Yes, Tropical Smoothie Cafe offers vegan-friendly smoothies, especially when made without Greek yogurt or dairy ingredients.

Can I add protein to my smoothie?

Yes, you can add protein to most smoothies at Tropical Smoothie Cafe by selecting options like whey protein or plant-based protein.

How many calories are in a Tropical Smoothie Cafe wrap?

Calories in wraps can vary, but most wraps range from 400 to 700 calories, depending on the ingredients.

Are Tropical Smoothie Cafe salads healthy?

Yes, many of their salads are healthy and packed with vegetables, protein, and healthy fats. Choose grilled chicken or turkey for extra protein.

What are the healthiest smoothie options at Tropical Smoothie Cafe?

Smoothies made with Greek yogurt, fruit, and no added sugars are typically the healthiest options.

Are there options for people with nut allergies?

Yes, Tropical Smoothie Cafe offers several smoothies and food items without nuts, but always check with the staff to avoid cross-contamination.