Pit StopTropical Smoothie Cafe: high-protein, low-calorie picks
Here are the 130 Tropical Smoothie Cafe items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Tropical Smoothie Cafe publishes (see the source).
64 items are 400 calories or less. 14 have 30 g of protein or more. The most protein at 400 calories or less is Thai Chicken Bowl (28 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Thai Chicken Bowl1 serving | 380 | 28 | 39 | 13 |
| Kids Turkey & Cheddar Wrap1 serving | 360 | 23 | 35 | 15 |
| Hawaiian Heat Toasted Snack Roll1 serving | 380 | 20 | 43 | 16 |
| Kids Cheese ‘Dilla1 serving | 400 | 17 | 35 | 22 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turkey Bacon Ranch Sandwich1 serving | 500 | 39 | 51 | 18 |
| Supergreen Caesar Chicken Bowl1 serving | 600 | 37 | 9 | 36 |
| Caribbean Jerk Chicken Bowl1 serving | 420 | 35 | 41 | 12 |
| Baja Chicken Bowl1 serving | 470 | 35 | 36 | 20 |
| Peanut Paradise with Pea (with Splenda)24 fl oz | 500 | 35 | 61 | 17 |
| Buffalo Chicken Bowl1 serving | 440 | 34 | 17 | 26 |
| Three Cheese Chicken 'Dilla1 serving | 540 | 31 | 39 | 27 |
| Thai Chicken Wrap1 serving | 600 | 31 | 77 | 19 |
| Kids Cheese ‘Dilla with Chicken1 serving | 480 | 29 | 36 | 23 |
| Santa Fe Chicken 'Dilla1 serving | 450 | 28 | 46 | 18 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Caribbean Jerk Chicken Bowl1 serving | 420 | 35 | 8.3 |
| Turkey Bacon Ranch Sandwich1 serving | 500 | 39 | 7.8 |
| Buffalo Chicken Bowl1 serving | 440 | 34 | 7.7 |
| Baja Chicken Bowl1 serving | 470 | 35 | 7.4 |
| Thai Chicken Bowl1 serving | 380 | 28 | 7.4 |
| Peanut Paradise with Pea (with Splenda)24 fl oz | 500 | 35 | 7.0 |
| Kids Turkey & Cheddar Wrap1 serving | 360 | 23 | 6.4 |
| Santa Fe Chicken 'Dilla1 serving | 450 | 28 | 6.2 |
| Supergreen Caesar Chicken Bowl1 serving | 600 | 37 | 6.2 |
| Kids Cheese ‘Dilla with Chicken1 serving | 480 | 29 | 6.0 |
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Questions
What item under 1,000 calories has the most protein at Tropical Smoothie Cafe?
Supergreen Caesar Chicken Wrap (1 serving): 43 g protein, 750 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Tropical Smoothie Cafe?
At 400 calories or less, the most protein comes from Thai Chicken Bowl (1 serving): 28 g protein, 380 calories; Kids Turkey & Cheddar Wrap (1 serving): 23 g protein, 360 calories; Hawaiian Heat Toasted Snack Roll (1 serving): 20 g protein, 380 calories.
Where do these Tropical Smoothie Cafe numbers come from?
From the nutrition information Tropical Smoothie Cafe publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.