Tropical Smoothie Cafe under 500 calories: 35 orders, ranked

Of the 71 single orders we track at Tropical Smoothie Cafe, 35 come in at or under 500 calories — 49%. The most protein in one item under 500 is the Turkey Bacon Ranch Sandwich, 39 g for 500 calories; the most filling by protein and fiber per calorie is the Caribbean Jerk Chicken Bowl (35 g protein, 5 g fiber, 420 cal). 10 entrées fit under 500; 11 do not.

Source: Tropical Smoothie Cafe nutrition guide (official) · Data refreshed September 14, 2026

• 35 orders under 500
• 39g most protein in one item
• 39g protein in a full meal
• 11 entrées over 500

As of September 2026, 35 of the 71 Tropical Smoothie Cafe single orders we track come in at or under 500 calories, and the most protein in a complete Tropical Smoothie Cafe meal under 500 is 39 g (A Turkey Bacon Ranch Sandwich and a 20-ounce Coca-Cola Zero Sugar).

Three complete Tropical Smoothie Cafe meals under 500 calories

Under 500, the most-protein meal is built on the Turkey Bacon Ranch Sandwich (500 cal), which leaves 0 calories for its sides and drink. 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). The lightest meal is unchanged from under 400; the others use the extra 100 calories.

Build your own Tropical Smoothie Cafe order under 500 calories → Swap any item, add a side, share the link.

Every Tropical Smoothie Cafe order under 500 calories, ranked by protein

Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 410 calories and 10 of the 35 are entrées. Figures as Tropical Smoothie Cafe published them, rounded to whole numbers (how we check them).

What 500 calories buys at Tropical Smoothie Cafe

Going from 400 to 500 calories adds 18 orders: Bacon All American Wrap (410), Tropical Dragon Passion (410), Caribbean Jerk Chicken Bowl (420), Paradise Point (420), Island Green (430), Buffalo Chicken Bowl (440), Mango Magic (450) and Santa Fe Chicken 'Dilla (450) and 10 more.

What doesn't fit under 500

11 of 21 Tropical Smoothie Cafe entrées are over 500 calories; the lightest of them, the Chicken Bacon Ranch Flatbread, misses by 10 calories at 510. With more room, see Tropical Smoothie Cafe under 600. Tighter budget: Tropical Smoothie Cafe under 400. Closest misses: Chicken Bacon Ranch Flatbread (510), Chipotle Chicken Club Flatbread (520), Three Cheese Chicken 'Dilla (540), Bacon Chipotle Chicken Toasted Snack Roll (580) and Supergreen Caesar Chicken Bowl (600).

More at Tropical Smoothie Cafe

• Tropical Smoothie Cafe calories & nutrition (79 items listed)
• Tropical Smoothie Cafe under 400 calories (17 orders)
• Tropical Smoothie Cafe under 600 calories (54 orders)
• High-protein Tropical Smoothie Cafe orders (18 items)
• Tropical Smoothie Cafe calorie calculator (build an order under your cap)

Under 500 calories at other chains

The same cap at 3 other chains, or the cross-chain pillar: fast food under 500 calories.

• Dunkin' under 500
• Panda Express under 500
• McDonald's under 500