Smoothie King's Keto Options: How Many Carbs?

Smoothie King is a smoothie franchise with over 100 locations worldwide. It offers a variety of keto-friendly options, including the Keto Champ and Gladiator Smoothies, which typically contain between 7-19g of net carbs for a 20oz serving. The Keto Champ comes in four flavours, including coffee and berry, while the Gladiator Smoothie is available in chocolate, strawberry, and vanilla. These smoothies are designed to be meal replacements and are high in fat and protein, making them suitable for a ketogenic diet.

Keto Champ Coffee

Smoothie King's Keto Champ Coffee is a keto-friendly option for those looking for a refreshing, nourishing, and hydrating drink. It is a great meal replacement option with 420 calories, 31 grams of fat, 24 grams of protein, and 14 grams of carbohydrates in a 20-ounce serving.

The smoothie contains a combination of cold brew, almond milk, almond butter, a keto protein blend, and cocoa. The keto protein blend consists of collagen peptides, cinnamon, medium-chain triglycerides (derived from coconut), natural flavors, oat fiber, sea salt, stevia leaf extract, sunflower lecithin, and whey protein.

The Keto Champ Coffee has 7 grams of net carbs, making it an excellent choice for those following a keto diet. It is also a good source of caffeine, providing a little pick-me-up throughout your day.

Smoothie King also offers a Keto Champ Berry option, which has similar nutritional content and is naturally sweetened with berries. Both smoothies are thick and creamy, providing a satisfying and indulgent experience.

For those new to keto or with a sweet tooth, you can ask to add Stevia to your smoothie to enhance the sweetness without adding many extra carbs.

Keto Champ Berry

Smoothie King's Keto Champ Berry smoothie is a great keto-friendly option if you're looking for something sweet and fruity. It contains 19g of total carbs, 8g of net carbs, 31g of fat, 23g of protein, and 430 calories. The smoothie has a thick and creamy texture and is more of a traditional smoothie experience. The berries give it a natural sweetness without adding too much sugar or carbs.

The Keto Champ Berry smoothie is a part of Smoothie King's Manage Weight Blends category, designed for low-calorie diets. Each 20-ounce serving in this category is under 310 calories, except for the Keto Champ options, which are formulated with a high-fat content to fit keto macros.

Smoothie King has two standard keto-friendly options on its menu: the Keto Champ Coffee and the Keto Champ Berry. The Keto Champ Coffee has 420 calories, 31g of fat, 24g of protein, 14g of carbs, and 7g of net carbs. Both options are a great choice if you're looking for a convenient and filling meal replacement that fits within your keto diet.

Smoothie King also offers keto-friendly hacks and customizations to keep your drink under 10g of net carbs. For example, you can order a 20-ounce Gladiator Strawberry smoothie and add peanut butter for a tasty treat with 480 calories, 25g of fat, 55g of protein, 13g of carbs, 6g of fiber, and 7g of net carbs.

Overall, the Keto Champ Berry smoothie is a good choice if you're looking for a keto-friendly option at Smoothie King. It has a good balance of fat, protein, and carbs, and the natural sweetness of berries makes it a refreshing and nourishing choice.

Keto-friendly customisations

Smoothie King offers a range of keto-friendly customisations to their smoothies. Here are some tips and tricks to ensure your smoothie stays within the keto diet guidelines:

Stick to the Smallest Serving Size

The smallest serving size at Smoothie King is 20 oz, and this is the best option if you're watching your carb intake. A 20 oz smoothie will typically have fewer carbs than a larger serving size, so it's a simple way to keep your carb count down.

Choose Keto-Friendly Flavours

Not all flavours are created equal when it comes to carbs. Stick to flavours that are naturally lower in carbs, such as coffee, chocolate, and berry. These flavours often use ingredients like cold brew coffee, cocoa, and berries, which are all lower in carbs. Avoid fruity flavours as they tend to contain tons of natural sugars.

Add a Fiber Blend Enhancer

Smoothie King offers a fiber blend enhancer that can help bump up the fiber content of your smoothie without adding any extra carbs. This is a great way to get some extra roughage, which is often lacking in a low-carb diet.

Be Mindful of Protein Content

While protein is important, too much of it can actually work against you on a keto diet. That's because excess protein can be converted into glucose, which is what you're trying to avoid. So, while you do want to include protein, make sure you're not overdoing it.

Customise with Care

Smoothie King allows you to customise your smoothie with a range of ingredients. When it comes to keto-friendly customisations, some good options include wild blueberries, spinach, almonds, cold brew coffee, and peanut butter. Just be sure to check the carb count for each added ingredient, as it will vary depending on the size of your smoothie.

Track Your Macros

Finally, it's important to track your macros when customising your smoothie to ensure it stays within keto guidelines. Use Smoothie King's online calculator to input your chosen ingredients and see the updated macros. This will help you make informed decisions about your customisations and keep your smoothie keto-friendly.

Keto Champ Chocolate

The Keto Champ Chocolate smoothie is a high-protein option from Smoothie King, which is a chain of smoothie shops with over 100 locations worldwide. This smoothie is part of their "Get Fit Blends" range, which is designed to be protein-rich for faster recovery. It is also suitable for those following a ketogenic diet.

The smoothie contains Califia Farms® Almond Milk, Almond Butter, a Keto Protein Blend, another Protein Blend, 100% Cocoa, and a Stevia Plant-Based Sweetener. It has a relatively high number of net carbs for a keto beverage, with 13g in the smallest serving size (20 oz) and 18g in the largest (40 oz).

A 20 oz serving contains 430 calories, 31g of fat, 18g of carbohydrates, 25g of protein, 18g of saturated fat, and 360mg of sodium. It also contains 10mg of cholesterol and is formulated with eggs and milk, so it is not suitable for vegans or those with allergies to these ingredients.

Smoothie King recommends that those following a keto diet stay within 20-25g of net carbs per day. Therefore, a 20 oz serving of the Keto Champ Chocolate smoothie is an ideal meal replacement, with 31g of quality fats thanks to the almond butter. Even a 32 oz serving could still be considered keto-friendly, but you would need to compensate for the extra carbs in your other meals that day.

Smoothie King also offers a range of other keto-friendly options, including the Gladiator Smoothies, which have a minimum of carbs, sugar, and calories, and the Keto Champ Coffee and Berry smoothies, which have 7g and 9g of net carbs, respectively.

Gladiator Smoothies

The Gladiator Smoothies come in three sizes: 20 oz, 32 oz, and 40 oz. The 20 oz option contains just 1g of net carbs, while the 32 oz and 40 oz options contain 1g of net carbs each.

The Gladiator Chocolate and Gladiator Strawberry flavours contain 2g and 4g of net carbs respectively, while the Gladiator Vanilla flavour contains 2g of net carbs in a 20 oz serving and 3g in a 32 oz serving.

The Gladiator Smoothies are a good base for a keto-friendly beverage, but it's important to be mindful of any additional ingredients, as these can add extra carbs. For example, adding strawberries with sugar syrup will add 33g of net carbs, while wild blueberries will add 7g.

Smoothie King also offers a Fiber Blend Enhancer, which can add 5g of pure fiber to your smoothie without adding any extra carbs or fluff.

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