Tropical Smoothie Cafe Nutrition Facts & Calories- October 2025

Tropical Smoothie Cafe menu is loved for its refreshing smoothies, wraps, sandwiches, and bowls. But if you’re watching calories, sugar, or protein intake, it’s important to know what goes into your drink or meal. This guide breaks down Tropical Smoothie Cafe menu nutrition facts, the healthiest options, and smart tips for customizing your order.

Tropical Smoothie Cafe Nutrition PDF

Download the Tropical Smoothie Nutritional information (Ingredients) PDF in 2025:

Tropical Smoothie Cafe Nutrition Facts & Health Guide

Below is the nutrition info from Tropical Smoothie Cafe to help you choose your drink wisely. Be sure to check out the Tropical Smoothie menu calories to make healthier choices.

Breakfast Menu Nutrition Facts

Tropical Smoothie Cafe calories for breakfast items are given below;

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

Bowl

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

Cookies

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

Chocolate Covered Strawberry Smoothie

Item	Total Calories	Total Fat (g)	Total Carbohydrates (g)	Cholesterol (mg)	Total Sugars (g)
Chocolate Covered Strawberry Smoothie (with Greek yogurt) with Half Turbinado	445	4.5	103	0	81
Chocolate Covered Strawberry Smoothie made with Greek yogurt and no added sweetener.	345	4.5	73	0	56
Chocolate Covered Strawberry Smoothie made with Greek yogurt and sweetened with Splenda.	365	4.5	80	0	56
Covered Strawberry Smoothie (with Greek yogurt) with Turbinado	540	4.5	123	0	105

Dillas

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

Flatbreads

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

Kids Menu Items

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

Sandwiches

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

Salads

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

Sides

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

Wraps

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

Healthiest Options at Tropical Smoothie Cafe

If you’re focused on health, here are some of the best choices:

• Smoothies: Detox Island Green (low-calorie, nutrient-packed)
• Wraps: Thai Chicken Wrap (leaner protein option)
• Bowls: Supergreen Caesar Chicken Bowl (protein + greens)
• Flatbread: Chicken Bacon Ranch (balanced calories and protein)

Smoothies Allergens

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

Allergens in Tropical Smoothie Cafe Items

It offers a wide range of smoothies, snacks, bowls and many other items made with fresh fruits, vegetables, proteins and diary. Here are common allergens in Smoothies:

• Milk / Dairy: Milk or dairy frequently used in smoothies that include low fat milk, Greek yogurt, whey protein. 
• Soy: Soy found in some plant-based proteins, soy milk, and smoothie enhancers.
• Tree Nuts & Peanuts: Nut based ingredients such as almond milk, peanut butter, or nut toppings can be included in certain smoothies or food items.
• Gluten: Most smoothies do not contain gluten-containing ingredients and are considered gluten-friendly.
• Eggs & Seafood: Not typically found in smoothies but may be present in certain wraps or bowls.

Are Tropical Smoothie Cafe smoothies actually healthy?

Tropical Smoothie Cafe smoothies can be healthy, but it really depends on what you order. According to Broadcaster, the average smoothie has about 495 calories and 90 grams of sugar—similar to a dessert if you’re not careful. One of the best choices is the Detox Island Green, which is made only with fruits and vegetables and has no added sugar.

In general, the smoothies give you vitamins, fiber, and antioxidants from the fruits and veggies. The catch is that some blends include extra sugar or sweetened ingredients, which can raise the calorie count.

The good news is that they doesn’t usually use regular dairy milk. Instead, they use fruits, juices, and sometimes coconut milk, almond milk, or yogurt for creaminess. Most smoothies are dairy-free by default, and you can always customize them to make your drink healthier.

Is Tropical Smoothie Cafe Good for Diabetics?

1. High Sugar Content
   • Most smoothies at Tropical Smoothie Cafe come with turbinado sugar (cane sugar) by default.
   • Even if you skip added sugar, many smoothies still have natural sugars from fruit concentrates, yogurt, and juices.
2. Better Options for Diabetics
   • You can ask for “no added sugar” when ordering.
   • Choose smoothies with more greens and fewer sweet fruits.
   • The Detox Island Green Smoothie is often recommended because it has spinach, kale, mango, pineapple, banana, and ginger, and you can request it without added sugar.
3. Hidden Carbs
   • Many smoothies, wraps, and bowls are high in carbs—something diabetics need to watch.
   • Check the official nutrition guide before ordering to see carb and sugar counts.
4. Tips to Order Safely
   • Say “no turbinado sugar” when you order.
   • Pick smoothies with more vegetables and protein.
   • Avoid the dessert-like smoothies (those with peanut butter, chocolate, or extra syrups).
   • Balance your meal: if you’re getting a smoothie, skip carb-heavy sides like flatbreads or chips.

How To Make Healthier Choices at Tropical Smoothie Cafe

To make smarter choices at this Cafe, customize your order and be mindful of ingredients.

Ask for Low calorie Tropical Smoothie food and smoothies without added sugar, add protein (like Greek yogurt or protein powder), and boost nutrition with spinach or kale. Choose smaller portions to reduce tropical smoothie calories.

For food, go with wraps, flatbreads, or salads made with fresh ingredients. Watch for high-sodium items like the Supergreen Caesar Salad, and keep portion sizes in check.

Check the nutrition info before ordering, and don’t hesitate to customize your meal. Balance occasional treats with healthy picks for a better overall diet.

Key Takeaways

• Smoothies range from 160–900 calories depending on sugar and protein add-ins.
• Turbinado sugar adds ~130 calories, so skipping it makes a big difference.
• Food menu ranges from 350–700 calories, with wraps and bowls being filling yet balanced.
• Customizing your smoothie (no sugar, add protein, dairy swaps) can help align with health goals.
• Detox Island Green is the go-to for low-calorie health lovers, while Peanut Paradise is ideal for those wanting protein power.

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