Fast casual · Smoothies & Cafe

The healthiest orders at Tropical Smoothie Cafe

13 Tropical Smoothie Cafe meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: all 15 published · Tropical Smoothie Cafe’s nutrition page

Top pick

Turkey Bacon Ranch Sandwich

Sliced turkey with bacon, cheese and ranch on toasted bread.

Sandwiches · $9.99 typical price · Published

500calories · 7.8 g protein per 100 cal

39 gProtein

51 gCarbs

18 gFat

Best pick under every calorie limit

The most protein you can get at Tropical Smoothie Cafe under each limit.

UNDER 400 CALThai Chicken Bowl380 cal · 28 g protein UNDER 500 CALTurkey Bacon Ranch Sandwich500 cal · 39 g protein UNDER 600 CALTurkey Bacon Ranch Sandwich500 cal · 39 g protein UNDER 700 CALTurkey Bacon Ranch Sandwich500 cal · 39 g protein UNDER 800 CALSupergreen Caesar Chicken Wrap750 cal · 43 g protein

Most protein at Tropical Smoothie Cafe

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Supergreen Caesar Chicken WrapWraps & Bowls · $10.79 typical	750	43 g	55 g	39 g	5.7 g	Published
2	Turkey Bacon Ranch SandwichSandwiches · $9.99 typical	500	39 g	51 g	18 g	7.8 g	Published
3	Baja Chicken WrapWraps & Bowls · $10.79 typical	760	38 g	83 g	30 g	5.0 g	Published
4	Supergreen Caesar Chicken BowlWraps & Bowls · $10.29 typical	600	37 g	9 g	36 g	6.2 g	Published
5	Caribbean Jerk Chicken BowlWraps & Bowls · $10.29 typical	420	35 g	41 g	12 g	8.3 g	Published

Vegetarian picks

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Mixed Berry Greek Yogurt BowlTropic Bowls · $8.99 typical	560	25 g	63 g	24 g	4.5 g	Published
Hummus Veggie BowlWraps & Bowls · $9.79 typical	500	15 g	41 g	31 g	3.0 g	Published

Every Tropical Smoothie Cafe dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Turkey Bacon Ranch SandwichSandwiches · $9.99 typical	500	39 g	51 g	18 g	7.8 g	Published
2	Caribbean Jerk Chicken BowlWraps & Bowls · $10.29 typical	420	35 g	41 g	12 g	8.3 g	Published
3	Baja Chicken BowlWraps & Bowls · $10.29 typical	470	35 g	36 g	20 g	7.4 g	Published
4	Buffalo Chicken BowlWraps & Bowls · $10.29 typical	440	34 g	17 g	26 g	7.7 g	Published
5	Supergreen Caesar Chicken BowlWraps & Bowls · $10.29 typical	600	37 g	9 g	36 g	6.2 g	Published
6	Thai Chicken BowlWraps & Bowls · $10.29 typical	380	28 g	39 g	13 g	7.4 g	Published
7	Santa Fe Chicken Quesadilla'Dillas · $8.99 typical	450	28 g	46 g	18 g	6.2 g	Published
8	Supergreen Caesar Chicken WrapWraps & Bowls · $10.79 typical	750	43 g	55 g	39 g	5.7 g	Published
9	Chipotle Chicken Club FlatbreadFlatbreads · $9.49 typical	520	27 g	46 g	25 g	5.2 g	Published
10	Baja Chicken WrapWraps & Bowls · $10.79 typical	760	38 g	83 g	30 g	5.0 g	Published
11	Chicken Pesto FlatbreadFlatbreads · $9.49 typical	490	26 g	46 g	22 g	5.3 g	Published
12	Mixed Berry Greek Yogurt BowlTropic Bowls · $8.99 typical	560	25 g	63 g	24 g	4.5 g	Published
13	Hummus Veggie BowlWraps & Bowls · $9.79 typical	500	15 g	41 g	31 g	3.0 g	Published
14	Peanut Paradise Smoothie with Pea ProteinSmoothies · $8.29 typical	730	35 g	112 g	17 g	4.8 g	Published
15	Peanut Paradise Smoothie with Whey ProteinSmoothies · $7.99 typical	700	26 g	115 g	16 g	3.7 g	Published

Quick answers

What’s the healthiest order at Tropical Smoothie Cafe?

Turkey Bacon Ranch Sandwich: 500 calories and 39 g of protein (7.8 g per 100 calories). It ranks first of the 13 Tropical Smoothie Cafe meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at Tropical Smoothie Cafe?

Supergreen Caesar Chicken Wrap, with 43 g of protein for 750 calories. Next is Turkey Bacon Ranch Sandwich (39 g, 500 cal).

What can I get at Tropical Smoothie Cafe under 500 calories?

Turkey Bacon Ranch Sandwich (500 cal, 39 g protein), Caribbean Jerk Chicken Bowl (420 cal, 35 g protein) and Baja Chicken Bowl (470 cal, 35 g protein).

Is there a high-protein vegetarian option at Tropical Smoothie Cafe?

Mixed Berry Greek Yogurt Bowl: 25 g of protein for 560 calories.

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

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Tropical Smoothie Cafe in our guides

High-protein fast food, rankedThe fast-food and fast-casual meals with the most protein for their calories.Fast food under 500 caloriesFilling fast-food meals that stay under 500 calories, most protein first.Healthy fast food breakfastBreakfasts with real protein from Starbucks to First Watch.High-protein vegetarian restaurant mealsMeatless meals at chains that still bring the protein.