Hidden Calories

There is nothing better than sipping on a cold creamy smoothie or a frappuccino during the hot summer. However, may people forget that these drinks can be loaded with calories and sugar…just because they are liquid does not mean they are calorie-free. You might be surprised at some of the hidden calories in your favorite frozen beverages…

Smoothie Drinks
Everybody loves a smoothie…after all its fruit right?! Well, let’s look deeper. Smoothies do contain fruit, but many times it is canned fruit that actually sits in a sugary syrup. In addition they add milk which is a healthy option, but they also add something called “turbinado”. What is turbinado you ask? Sugar! Straight up sugar which makes the smoothie sweeter, more enjoyable, but also much higher in calories!!! So the key is to make your smoothie a “skinny”…this means they leave the turbinado out and let the fruit and milk provide the sweet flavor. Also, make sure you add whey or soy protein powder to your smoothie if it does not have it already. Carbohydrate (fruit, juice, milk, etc) digests very quickly so adding protein will slow down the digestion process and keep you full longer. Also, go with the smaller size as many of the larger smoothies have over 500 calories!!! Remember…most of the time the smoothie is the meal or snack…not the drink that goes with it!

Cold Coffee Drinks
Who doesn’t love a cold jolt of caffeine from the local coffee shop??? The key is choosing a drink that is not laden in crème or whole fat milk! For instance, a grande mocha frappuccino has 380 calories, 47 grams of sugar and 15 grams of fat…a grande iced white chocolate mocha has 450 calories, 48 grams of sugar and 20 grams of fat…and taking the coffee out does not help as a grande double chocolate chip blended crème frappuccino has 510 calories, 59 grams of sugar and 19 grams of fat (11 saturated fat)! So the key to a healthier cold coffee drink is to choose a “light frappuccino” that only has 140 calories for a grande or a skinny iced latte that has 90 calories and zero fat! So take off the whip and make it a skinny and you will cut back on added calories and fat in your refreshing cold coffee beverage!

Fruit Juices
Oh how good flavor tastes when you are hot and sweaty! But be careful because many sweet drinks are sweet with sugar! A 16 oz glass of lemonade has 238 calories and 58 grams of sugar. So maybe you think sweet tea is a better choice…watch out…a 20 oz sweet tea from a popular fast food restaurant has 222 calories and 57 grams of sugar. At the ballpark and grabbing a 20 oz bottle of fruit punch…put that back…it has 296 calories and 72 grams of sugar! So if you are thirsty for flavor, aim for a low calorie beverage like flavored water or light sports drinks. These drinks will provide you with the refreshing taste, but without all the added calories!



- Amy Goodson, MS, RD, CSSD, LD
Registered Dietitian
Ben Hogan Sports Therapy Institute
Executive Health Program