Don't guess from a printed chart — build your exact order below and watch calories, protein, carbs, fat, fiber, sugar, sodium and caffeine update the moment you tap.
Four builds people actually order — every number below is summed from the same official data as the calculator. Tap Load and the build appears in the calculator above, ready to tweak.
Detox Island Green
210 cal · 4g protein · 53g carbs · 1g fat
210 cal and no added sugar — the one smoothie not sweetened with turbinado by default.
Island Green + Whey Protein Powder
530 cal · 20g protein · 116g carbs · 2.5g fat
The classic green smoothie with a whey boost stirred in.
Peanut Paradise with Pea + Whey Protein Powder
830 cal · 51g protein · 118g carbs · 18.5g fat
Pea-protein smoothie plus an extra whey scoop — the biggest protein total you can build here.
Turkey Bacon Ranch
500 cal · 39g protein · 51g carbs · 18g fat
A full sandwich that beats every smoothie on protein for its calories.
Almost every smoothie is made with turbinado sugar unless you ask otherwise. The official guide quietly publishes a second set of numbers for the same smoothies made with Splenda® — and the savings are not small. Full breakdown in our Splenda swap guide.
| Smoothie | Regular cal | Splenda cal | You save | Sugar | Sugar w/ Splenda |
|---|---|---|---|---|---|
| Blimey Limey | 510 | 220 | -290 | 120g | 47g |
| Acai Berry Boost | 470 | 240 | -230 | 102g | 44g |
| Avocolada | 580 | 350 | -230 | 107g | 49g |
| Bahama Mama | 520 | 290 | -230 | 112g | 54g |
| Beach Bum (Chocolate Frappe) | 540 | 310 | -230 | 108g | 49g |
| Beach Bum (White Chocolate Frappe) | 560 | 330 | -230 | 109g | 51g |
| Item | Calories | Protein | Sugar |
|---|---|---|---|
| NUTELLA® Drizzle | 150 | 2g | 15g |
| Peanut Butter Drizzle | 180 | 7g | 3g |
| Detox Island Green | 210 | 4g | 39g |
| Blueberry Bliss | 340 | 1g | 74g |
| Jetty Punch | 360 | 2g | 76g |
More in the lowest-calorie orders guide.
The smoothies are gentle — almost all under 150mg. The food is not. One wrap can carry more sodium than the entire 2,300mg daily reference:
| Item | Category | Sodium | Calories |
|---|---|---|---|
| Buffalo Chicken | Wraps | 2400mg | 620 cal |
| Santa Fe Chicken | ‘Dillas | 2310mg | 600 cal |
| Baja Chicken | Wraps | 2050mg | 760 cal |
| Sausage, Egg & Cheese ‘Dilla | Breakfast | 2020mg | 630 cal |
| Three Cheese Chicken | ‘Dillas | 1930mg | 540 cal |
The official PDF is a snapshot: fixed items, standard recipes, no way to answer "what's in my order?" The second you add a protein scoop, a side and a drink, the chart stops helping. This page runs on that same official data — it just does the adding for you, including the Splenda® columns most people never see.
The 24 oz smoothies run from 210 calories (Detox Island Green) to 810 (Mocha Madness). Most fruit smoothies land between 340 and 580. Kids smoothies (12 oz) run 170–250.
By the official numbers, Detox Island Green: 210 calories, 1g fat, 39g sugar and no added sugar — it is the one smoothie not sweetened with turbinado by default. Island Green (430 cal) is the next green option, and drops to 200 calories made with Splenda®.
Yes — the brand publishes separate Splenda® values for every smoothie. Blimey Limey falls from 510 to 220 calories and 120g to 47g sugar. Most fruit smoothies save about 230 calories and roughly 58g of sugar. Use the toggle above to see your own order both ways.
The Supergreen Caesar Chicken Wrap, at 43g protein (750 calories). For a smoothie build, Peanut Paradise with Pea has 35g, and adding a Whey Protein Powder supplement (16g) takes a smoothie build past 50g.
225mg per 24 oz smoothie — roughly two strong coffees. It is the only smoothie on the menu with a listed caffeine value. The Energizer supplement adds 82mg and Fat Burner 50mg to any smoothie.
Every figure is transcribed from Tropical Smoothie Cafe's official Nutrition Guide (March 2026 edition), including its Splenda® and caffeine columns. Nothing is estimated or AI-generated. Recipes and portioning vary in store, so treat totals as close planning numbers, and confirm allergens with the cafe for anything critical.