Mocha Smoothie

Satisfy your sweet tooth without adding to your waistline.


By Jessica Cording, MS, RD, CDN


Sometimes you want to satisfy a chocolate craving and get your caffeine fix at the same time. Sure, you could pop into your local coffee spot for a mocha frap, but most sweet blended coffee drinks pack in a surprising amount of calories and sugar, even without whipped cream.

For example, a 16-ounce (Grande) Mocha Frappuccino from Starbucks made with 2% milk and whipped cream contains: 400 calories, 14 grams fat (9 grams saturated), 65 grams carbs, 1 gram fiber, 61 grams sugar, and 5 grams protein. Removing the whipped cream saves you 110 calories and 11 grams of fat, but you’re still looking at 58 grams of sugar.

Why not enjoy this delicious smoothie instead? You can make it at home with things you may already have on hand and enjoy a satisfying dose of protein to keep you energized through the day. It’s also a convenient way to sneak in some healthy greens, like baby spinach.


  • 8 oz cold black coffee
  • 4 oz 1% milk (or unsweetened non-dairy milk)
  • 1 scoop chocolate protein powder
  • 1 tbsp cocoa powder
  • 1/2 a frozen banana
  • 1 cup ice
  • 1 large handful baby spinach (optional)


1. Layer ingredients in a blender.

2. Blend until smooth.

Per serving (~16 ounces, made with 1% milk, chocolate whey protein powder, and baby spinach):

220 Calories, 3 grams fat, 26 grams carbs, 17 grams sugar (from naturally-occurring fructose and lactose in the banana, whey protein, and milk), 30 grams protein.

You can drink as is or feel free to garnish with a teaspoon of chia seeds, a pinch of coconut flakes, or whatever else you like.

Jessica Cording, MS, RD, CDN, is a registered dietitian, health coach, and writer with a passion for helping others experience a happier, calmer life and a balanced relationship with food. For those in need of some healthy-eating inspiration, Jess created five day's worth of delicious make-ahead lunches to make it even easier to eat well on a busy day. For more information on Jess, check out her website and follow her on InstagramTwitterFacebook and Pinterest.

Main Photo Credit: FabrikaSimf/; Second Photo Credit: Chachamp/

Jun 14, 2016

Still lot of calories for a coffee