Starting your day with a fruit-and-yogurt smoothie is a healthy way to greet the morning, and your drink can have enough calories for a breakfast accompaniment or a full meal, depending on the ingredients. For the lightest smoothie, use just plain, low-fat or nonfat yogurt, fresh or frozen fruit and a modest amount of juice or water to make blending easier.
The exact calorie count depends on the ingredients used. Yogurt calories vary by brand, but whole-milk yogurt contains about 150 calories per cup, while low-fat and nonfat yogurts each contain about about 110 calories per cup. Half of a medium banana will add about 55 calories to your smoothie, while 1/2 cup of blueberries will contribute about 40 calories. Pour in 1/2 cup of orange juice, and you add 55 more calories. Putting it all together, a low-fat banana-blueberry smoothie with orange juice contains about 260 calories. Beware of rich additions like granola or peanut butter, which can easily tack on upward of 100 calories. To cut calories, use water as the liquid instead of juice.