Tropical Smoothie Cafe calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Tropical Smoothie Cafe order from 71 single orders — 21 entrées, 8 sides, 16 breakfast items and 26 drinks — using Tropical Smoothie Cafe's own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Hawaiian Heat Toasted Snack Roll at 380 calories; the heaviest entrée, the Hummus Veggie Wrap, is 830. The most protein in a complete meal under 500 is 39 g.
Source: Tropical Smoothie Cafe nutrition guide (official) · Data refreshed
- 71 single orders
- 380 cal lightest main
- 39g protein in a meal under 500
- 200–1,500 cal cap range
As of September 2026, 71 Tropical Smoothie Cafe single orders can go into a built order, and the most protein in a complete Tropical Smoothie Cafe meal under 500 calories is 39 g (A Turkey Bacon Ranch Sandwich and a 20-ounce Coca-Cola Zero Sugar).
Build your Tropical Smoothie Cafe order
Pick a cap, choose what matters, then add, swap or remove items; the total, the macros and the words to say at the counter update as you go, and the link in the address bar carries your order.
Three complete Tropical Smoothie Cafe meals under 500 calories
Starting points for the builder — One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water).
Most protein
- Turkey Bacon Ranch Sandwich500 cal · 39g
- Coca-Cola Zero Sugar (20 oz)0 cal · 0g
500 of 500 cal · 39 g protein
What to say at the counter: “A Turkey Bacon Ranch Sandwich and a 20-ounce Coca-Cola Zero Sugar — 500 cal, 39 g protein.”
Get it at the nearest Tropical Smoothie Cafe →Most filling
- Turkey Bacon Ranch Sandwich500 cal · 39g
- Coca-Cola Zero Sugar (20 oz)0 cal · 0g
500 of 500 cal · 39 g protein
What to say at the counter: “A Turkey Bacon Ranch Sandwich and a 20-ounce Coca-Cola Zero Sugar — 500 cal, 39 g protein.”
Get it at the nearest Tropical Smoothie Cafe →Lightest
- Hawaiian Heat Toasted Snack Roll380 cal · 20g
- Coca-Cola Zero Sugar (20 oz)0 cal · 0g
380 of 500 cal · 20 g protein
What to say at the counter: “A Hawaiian Heat Toasted Snack Roll and a 20-ounce Coca-Cola Zero Sugar — 380 cal, 20 g protein.”
Get it at the nearest Tropical Smoothie Cafe →The 20 lightest meal-sized mains at Tropical Smoothie Cafe
Meal-sized entrées and breakfast mains (at least 150 calories or 10 g protein), lightest first — the mains the builder builds on at a tight cap; sides and drinks are added in the builder. Every Tropical Smoothie Cafe item is in the full table on the Tropical Smoothie Cafe calories page and in /data/tropical-smoothie-cafe.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Hawaiian Heat Toasted Snack Roll | 380 | 20g |
| Thai Chicken Bowl | 380 | 28g |
| Bahama Mama Bowl | 400 | 3g |
| Bacon All American Wrap | 410 | 17g |
| Caribbean Jerk Chicken Bowl | 420 | 35g |
| Buffalo Chicken Bowl | 440 | 34g |
| Santa Fe Chicken 'Dilla | 450 | 28g |
| Dragon Fruit Bowl | 460 | 5g |
| Turkey Bacon Honey Dijon Toasted Snack Roll | 460 | 23g |
| Baja Chicken Bowl | 470 | 35g |
| Spinach & Pesto Wrap | 470 | 20g |
| Chicken Pesto Flatbread | 490 | 26g |
| Hummus Veggie Bowl | 500 | 15g |
| Turkey Bacon Ranch Sandwich | 500 | 39g |
| Chicken Bacon Ranch Flatbread | 510 | 28g |
| Chipotle Chicken Club Flatbread | 520 | 27g |
| Sausage All American Wrap | 540 | 23g |
| Three Cheese Chicken 'Dilla | 540 | 31g |
| Acai Bowl | 560 | 6g |
| Chicken Cali Breakfast Flatbread | 560 | 27g |
Eat at Tropical Smoothie Cafe without blowing your cap
MinMax finds the best Tropical Smoothie Cafe meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Tropical Smoothie Cafe
- Tropical Smoothie Cafe calories & nutrition (79 items listed)
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- Tropical Smoothie Cafe under 500 calories (35 orders)
- Tropical Smoothie Cafe under 600 calories (54 orders)
- High-protein Tropical Smoothie Cafe orders (18 items)
Calculators at other chains
The same builder at 3 other chains, or compare every chain on fast food under 500 calories.