Log in to your account

Not a member yet?

Subscribe now

Portion distortion: Smoothies

Thinking about upsizing your bought smoothie? Here’s what it could mean to your daily nutrition.

Do you think of a smoothie as a thirst-quencher, a nutritious drink or a breakfast? Because smoothies are a drink, it’s easy to forget how much energy (kJ) they can contain. Choosing a large smoothie over a smaller size means your thirst-quencher could be giving you the same energy you’d expect from a cooked dinner.

All Berry Tank
full size
590ml: 2110kJ, 10g protein, 5.6g fat, 3.5g saturated fat, 97g carbs, 80g sugars, 124mg sodium

All Berry Tank
half size
475ml: 1699kJ, 8g protein, 4.5g fat, 2.8g saturated fat, 78g carbs, 65g sugars, 100mg sodium

All Berry Tank
240ml: 858kJ, 4g protein, 2.3g fat, 1.4g saturated fat, 40g carbs, 33g sugars, 51mg sodium

All Berry Tank is one of Tank’s most popular smoothies and full size (590ml) is the size most people choose, as it’s only a dollar more than the half size. To be a true half size, the serving size would be 295ml rather than 475ml. As it is, the ‘half’ is 80 per cent of the full size.

The mini size is a good-sized snack and gives the nutrition you’d expect to find in a nutritious snack. But it’s the half and full sizes where the nutrition, and the kilojoules that go with that, is really super-sized. Choosing one of these larger smoothies means you’re drinking the equivalent energy we’d expect to find in a meal. And it would be a high-carb, low-protein meal, at that.

This classic Tank smoothie is made from fruit, fruit juice and yoghurt. The sugars from whole fruit are fine because they come with fibre and many other nutrients. However, we are advised to limit our intake of free sugars, which include fruit juice and any added sugars in yoghurt… another reason to go small with our smoothie.

Upsizing your smoothie may not be the expected extra hit of healthy but may, instead, add an extra meal into your day.

Any product examples given here were correct at time of publication. However, remember to check the ingredients and nutrition information every so often, as these can change over time.

Conflict of interest declaration: Editor Jenny de Montalk’s partner works for Tank as a project manager.