93fit
Best fit
Turkey Bacon Ranch Sandwich
- Turkey Bacon Ranch Sandwich500
Jalapeño Corn150
650
kcal
of 650
42g
protein
of 45g
73g
carbs
23g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
United States · 97 items
What to order at Tropical Smoothie Cafe
The best Tropical Smoothie Cafe orders for your goal, worked out from Tropical Smoothie Cafe's own nutrition numbers. No guesses.
✓ Official numbersSource: Tropical Smoothie Cafe Health & Nutrition Guide, checked 30 Sept 2026
What should I order?
FreeSet your numbers. We check every combination on the Tropical Smoothie Cafe menu.
80fit
#2
Caribbean Jerk Chicken Bowl
- Caribbean Jerk Chicken Bowl420
SunChips Harvest Cheddar210
630
kcal
of 650
38g
protein
of 45g
69g
carbs
21g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
79fit
#3
Baja Chicken Bowl
- Baja Chicken Bowl470
- Jalapeño Corn150
620
kcal
of 650
38g
protein
of 45g
58g
carbs
25g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
High protein
at Tropical Smoothie Cafe
Around 650 kcal with 50 g+ protein.
82fit
Best fit
Turkey Bacon Ranch Sandwich
- Turkey Bacon Ranch Sandwich500
- Jalapeño Corn150
650
kcal
of 650
42g
protein
of 50g
73g
carbs
23g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
71fit
#2
Caribbean Jerk Chicken Bowl
- Caribbean Jerk Chicken Bowl420
- SunChips Harvest Cheddar210
630
kcal
of 650
38g
protein
of 50g
69g
carbs
21g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
69fit
#3
Baja Chicken Bowl
- Baja Chicken Bowl470
- Jalapeño Corn150
620
kcal
of 650
38g
protein
of 50g
58g
carbs
25g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
Under 500 kcal
at Tropical Smoothie Cafe
A lighter meal that still has real protein.
98fit
Best fit
Baja Chicken Bowl
- Baja Chicken Bowl470
470
kcal
of 480
35g
protein
of 35g
36g
carbs
20g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
91fit
#2
Turkey Bacon Ranch Sandwich
- Turkey Bacon Ranch Sandwich500
500
kcal
of 480
39g
protein
of 35g
51g
carbs
18g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
89fit
#3
Caribbean Jerk Chicken Bowl
- Caribbean Jerk Chicken Bowl420
420
kcal
of 480
35g
protein
of 35g
41g
carbs
12g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
Low carb
at Tropical Smoothie Cafe
About 600 kcal, 20 g carbs or less.
80fit
Best fit
Supergreen Caesar Chicken Bowl
- Supergreen Caesar Chicken Bowl600
600
kcal
of 600
37g
protein
of 45g
9g
carbs
36g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
49fit
#2
Buffalo Chicken Bowl
- Buffalo Chicken Bowl440
440
kcal
of 600
34g
protein
of 45g
17g
carbs
26g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
Big appetite
at Tropical Smoothie Cafe
About 1,000 kcal and 60 g protein, for gaining.
87fit
Best fit
Turkey Bacon Ranch Sandwich + Hawaiian Heat Toasted Snack Roll
- Turkey Bacon Ranch Sandwich500
Hawaiian Heat Toasted Snack Roll380
880
kcal
of 1,000
59g
protein
of 60g
94g
carbs
34g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
87fit
#2
Buffalo Chicken Wrap + Hawaiian Heat Toasted Snack Roll
- Buffalo Chicken Wrap620
- Hawaiian Heat Toasted Snack Roll380
1,000
kcal
of 1,000
53g
protein
of 60g
102g
carbs
43g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
83fit
#3
Supergreen Caesar Chicken Bowl + Hawaiian Heat Toasted Snack Roll
- Supergreen Caesar Chicken Bowl600
- Hawaiian Heat Toasted Snack Roll380
980
kcal
of 1,000
57g
protein
of 60g
52g
carbs
52g
fat
✓ Tropical Smoothie Cafe official nutrition, checked 30 Sept 2026
Tropical Smoothie Cafe full menu nutrition
▸Mains28
| Item | kcal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
 Acai Bowl | 560 | 6g | 103g | 18g | 135mg |
 Acai Bowl with NUTELLA | 710 | 8g | 119g | 27g | 150mg |
 Bahama Mama Bowl | 400 | 3g | 79g | 11g | 115mg |
 Chia Oatmeal | 800 | 16g | 105g | 37g | 250mg |
 Dragon Fruit Bowl | 460 | 5g | 91g | 10g | 110mg |
 Mixed Berry Greek Yogurt | 560 | 25g | 63g | 24g | 270mg |
 PB Protein Crunch | 810 | 31g | 77g | 46g | 380mg |
 Baja Chicken Wrap | 760 | 38g | 83g | 30g | 2,050mg |
| Baja Chicken Bowl | 470 | 35g | 36g | 20g | 1,410mg |
| Buffalo Chicken Wrap | 620 | 33g | 59g | 27g | 2,400mg |
| Buffalo Chicken Bowl | 440 | 34g | 17g | 26g | 2,560mg |
 Caribbean Jerk Chicken Wrap | 700 | 38g | 91g | 20g | 1,820mg |
| Caribbean Jerk Chicken Bowl | 420 | 35g | 41g | 12g | 990mg |
 Hummus Veggie Wrap | 830 | 23g | 95g | 41g | 1,910mg |
 Hummus Veggie Bowl | 500 | 15g | 41g | 31g | 960mg |
 Supergreen Caesar Chicken Wrap | 750 | 43g | 55g | 39g | 1,820mg |
| Supergreen Caesar Chicken Bowl | 600 | 37g | 9g | 36g | 1,080mg |
 Thai Chicken Wrap | 600 | 31g | 77g | 19g | 1,690mg |
 Thai Chicken Bowl | 380 | 28g | 39g | 13g | 1,280mg |
| Turkey Bacon Ranch Sandwich | 500 | 39g | 51g | 18g | 1,510mg |
 Chicken Bacon Ranch Flatbread | 510 | 28g | 47g | 23g | 1,230mg |
 Chicken Pesto Flatbread | 490 | 26g | 46g | 22g | 1,220mg |
 Chipotle Chicken Club Flatbread | 520 | 27g | 46g | 25g | 1,160mg |
 Santa Fe Chicken 'Dilla | 450 | 28g | 46g | 18g | 1,140mg |
 Three Cheese Chicken 'Dilla | 540 | 31g | 39g | 27g | 1,930mg |
 Bacon Chipotle Chicken Toasted Snack Roll | 580 | 23g | 38g | 39g | 1,130mg |
| Hawaiian Heat Toasted Snack Roll | 380 | 20g | 43g | 16g | 880mg |
 Turkey Bacon Honey Dijon Toasted Snack Roll | 460 | 23g | 39g | 25g | 1,280mg |
▸Breakfast9
| Item | kcal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
 All American Wrap - Bacon | 410 | 17g | 35g | 21g | 1,040mg |
| All American Wrap - Sausage | 540 | 23g | 36g | 33g | 1,300mg |
 Cali Breakfast Flatbread - Chicken | 560 | 27g | 47g | 30g | 1,210mg |
| Cali Breakfast Flatbread - Sausage | 660 | 24g | 46g | 43g | 1,360mg |
 PB Banana Crunch Flatbread | 640 | 17g | 87g | 26g | 810mg |
 Sausage, Egg & Cheese 'Dilla | 630 | 27g | 39g | 40g | 2,020mg |
 Southwest Wrap - Chicken | 590 | 24g | 38g | 38g | 1,260mg |
| Southwest Wrap - Sausage | 710 | 23g | 38g | 51g | 1,480mg |
 Spinach & Pesto Wrap | 470 | 20g | 38g | 29g | 1,090mg |
▸Sides8
| Item | kcal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
 Apple | 90 | 0g | 25g | 0g | 0mg |
 Baked Lay's Original | 140 | 2g | 24g | 4g | 180mg |
 Banana | 110 | 1g | 27g | 0g | 0mg |
| Jalapeño Corn | 150 | 3g | 22g | 5g | 170mg |
 Kale & Apple Slaw | 130 | 1g | 11g | 9g | 150mg |
 Maple-Kissed Sweet Potatoes | 140 | 2g | 26g | 4g | 180mg |
 Miss Vickie's Sea Salt & Vinegar | 200 | 3g | 23g | 11g | 240mg |
| SunChips Harvest Cheddar | 210 | 3g | 28g | 9g | 260mg |
▸Drinks50
| Item | kcal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Acai Berry Boost · 24 oz, made with turbinado sugar | 470 | 2g | 114g | 2g | 20mg |
| Acai Berry Boost (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 240 | 2g | 62g | 2g | 20mg |
| Avocolada · 24 oz, made with turbinado sugar | 580 | 4g | 114g | 8g | 40mg |
| Avocolada (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 350 | 4g | 63g | 8g | 40mg |
| Bahama Mama · 24 oz, made with turbinado sugar | 520 | 3g | 119g | 4.5g | 55mg |
| Bahama Mama (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 290 | 3g | 67g | 4.5g | 55mg |
| Beach Bum (Chocolate Frappe) · 24 oz, made with turbinado sugar | 540 | 4g | 128g | 4g | 80mg |
| Beach Bum (Chocolate Frappe) (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 310 | 4g | 76g | 4g | 80mg |
| Beach Bum (White Chocolate Frappe) · 24 oz, made with turbinado sugar | 560 | 4g | 127g | 5g | 90mg |
| Beach Bum (White Chocolate Frappe) (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 330 | 4g | 76g | 5g | 90mg |
| Blimey Limey · 24 oz, made with turbinado sugar | 510 | 3g | 127g | 0g | 15mg |
| Blimey Limey (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 220 | 3g | 60g | 0g | 15mg |
| Blueberry Bliss · 24 oz, made with turbinado sugar | 340 | 1g | 85g | 1g | 5mg |
| Blueberry Bliss (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 110 | 1g | 33g | 1g | 5mg |
| Chia Banana Boost · 24 oz, made with turbinado sugar | 680 | 13g | 111g | 26g | 130mg |
| Chia Banana Boost (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 570 | 13g | 89g | 26g | 130mg |
| Detox Island Green · 24 oz, made with turbinado sugar | 210 | 4g | 53g | 1g | 35mg |
| Island Green · 24 oz, made with turbinado sugar | 430 | 4g | 110g | 1g | 35mg |
| Island Green (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 200 | 4g | 48g | 1g | 35mg |
| Jetty Punch · 24 oz, made with turbinado sugar | 360 | 2g | 90g | 0.5g | 10mg |
| Jetty Punch (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 130 | 2g | 38g | 0.5g | 10mg |
| Kiwi Quencher · 24 oz, made with turbinado sugar | 490 | 3g | 117g | 0g | 70mg |
| Kiwi Quencher (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 260 | 3g | 66g | 0g | 70mg |
| Mango Magic · 24 oz, made with turbinado sugar | 450 | 4g | 113g | 1g | 60mg |
| Mango Magic (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 220 | 4g | 62g | 1g | 60mg |
| Mango Monsoon · 24 oz, made with turbinado sugar | 540 | 2g | 133g | 3g | 15mg |
| Mango Monsoon (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 310 | 2g | 82g | 3g | 15mg |
| Mocha Madness · 24 oz, made with turbinado sugar | 810 | 9g | 185g | 6g | 270mg |
| Mocha Madness (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 580 | 9g | 134g | 6g | 270mg |
| Paradise Point · 24 oz, made with turbinado sugar | 420 | 2g | 106g | 1g | 10mg |
| Paradise Point (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 190 | 2g | 54g | 1g | 10mg |
| Peanut Butter Cup · 24 oz, made with turbinado sugar | 680 | 10g | 128g | 19g | 190mg |
| Peanut Butter Cup (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 450 | 10g | 76g | 19g | 190mg |
| Peanut Paradise with Pea · 24 oz, made with turbinado sugar | 730 | 35g | 112g | 17g | 610mg |
| Peanut Paradise with Pea (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 500 | 35g | 61g | 17g | 610mg |
| Peanut Paradise with Whey · 24 oz, made with turbinado sugar | 700 | 26g | 115g | 16g | 260mg |
| Peanut Paradise with Whey (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 470 | 26g | 63g | 16g | 260mg |
| Pomegranate Plunge · 24 oz, made with turbinado sugar | 540 | 2g | 135g | 0g | 25mg |
| Pomegranate Plunge (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 310 | 2g | 83g | 0g | 25mg |
| Sunshine Smoothie · 24 oz, made with turbinado sugar | 510 | 4g | 128g | 1g | 10mg |
| Sunshine Smoothie (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 280 | 4g | 76g | 1g | 10mg |
| Sunrise Sunset · 24 oz, made with turbinado sugar | 460 | 3g | 115g | 1g | 3mg |
| Sunrise Sunset (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 230 | 3g | 63g | 1g | 3mg |
| Tropical Dragon Passion · 24 oz, made with turbinado sugar | 410 | 2g | 99g | 0g | 15mg |
| Tropical Dragon Passion (with Splenda) · 24 oz, Splenda instead of turbinado sugar | 180 | 2g | 48g | 0g | 15mg |
| Dasani · 16.9 fl oz. | 0 | 0g | 0g | 0g | 0mg |
| Gold Peak Sweet Tea · 18.5 fl oz. | 190 | 0g | 48g | 0g | 0mg |
| Coca-Cola · 20 fl oz. | 240 | 0g | 65g | 0g | 75mg |
| Coca-Cola Zero Sugar · 20 fl oz. | 0 | 0g | 0g | 0g | 70mg |
| Sprite · 20 fl oz. | 230 | 0g | 64g | 0g | 110mg |
▸Desserts & sweet2
| Item | kcal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
 Chocolate Chip Cookie | 350 | 4g | 43g | 19g | 230mg |
 Snickerdoodle Cookie | 330 | 3g | 47g | 14g | 300mg |