Food

Build Your Perfect Smoothie

Built by Kevin Glover · @gloverbuilds · Verified formula

Calculate ingredients for smoothies of any size. Get nutrition estimates and perfect liquid-to-solid ratios.

📅 Updated April 2026 ✅ Formula verified 📖 4 min read 🆓 Free · No sign-up

In this article

The Perfect Smoothie Ratio
Smoothie Nutrition Guide

Aufbau

1 Tasse Fluessigkeit + 1 Tasse gefrorenes Obst + 1/2 Tasse Gruenes + 1 Protein + 1 gesundes Fett. Beispiel: Hafermilch + Tiefkuehlbeeren + Spinat + Whey + Erdnussbutter. 300-450 kcal, 25g Protein.

Deutsches Obst

Tiefkuehlbeeren (Aldi/Lidl): guenstig und vitaminreich. Banane: Cremigkeit. Apfel: Suesse. Spinat: geschmacksneutral aber naehrstoffreich.

⚡ CalcWolf Insight

The most cost-effective smoothie hack: buy ripe bananas at 50% off markdown, peel them, break into chunks, and freeze in bags. Frozen banana is the ultimate smoothie ingredient — it adds natural sweetness, creamy texture, and replaces ice. Cost: $0.10-0.15 per banana vs $3-5 for a commercial frozen smoothie pack.

Frequently asked questions

Kalorien?▾

300-450 kcal. Als Mahlzeitenersatz: 400-500 mit 25-30g Protein.

Protein hinzufuegen?▾

Whey (25g/Portion), griechischer Joghurt (17g/Becher), Magerquark (12g/100g).

✓ Math logic verified against primary sources → See our verification process

Kevin Glover · @gloverbuilds

Founder, CalcWolf · GLVTS · Blickr

All formulas sourced from primary references — IRS publications, peer-reviewed research, and official standards. Results are tested against independent reference calculators before publishing. Rates and brackets updated when official sources change. Editorial policy →