1 cup (medium) of Smoothie (240 g) has 144 calories. That works out to 60 calories per 100 g. It contains 31.2 g of carbs, 2.9 g of protein, 1.4 g of fat and 4.3 g of fiber. Its 36 mg of Vitamin C covers 40% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Smoothie?

A smoothie is a thick drink made by blending fruit, sometimes vegetables, with a liquid such as milk, yoghurt or water. The modern style became widely popular in the United States, and smoothies are now common in cafés and home kitchens around the world. Recipes range from simple fruit blends to combinations with leafy greens or yoghurt.

It is usually served cold, with a smooth, sometimes frothy texture; fresh fruit may be left in small pieces or added on top. People often have one at breakfast or as a snack, especially when they want something easy to sip on the go. Its nutritional profile depends on the ingredients, but fruit makes it mainly a source of carbohydrates, with some fibre. For a lighter blend, use water or plain yoghurt and skip added sweeteners.

Smoothie Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

13g

· 5% DV

Protein

1.2g

· 2% DV

Fat

0.6g

· 1% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 84% · Protein 8% · Fat 8%

Smoothie Vitamins & Minerals

Vitamins

Vitamin C

15mg · 17% DV

Vitamin A

45µg · 5% DV

0.05mg · 4% DV

0.2mg · 4% DV

Minerals

Potassium ⭐

180mg · 5% DV

Calcium

35mg · 4% DV

Phosphorus

28mg · 4% DV

Magnesium

12mg · 3% DV

How Nutritious Is Smoothie?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

45/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Smoothie Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Smoothie

To burn the 60 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Smoothie Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Smoothie Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Smoothie Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Smoothie Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.15g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 1.7:1

Below the ideal 4:1 — a good omega balance.

Compare Smoothie

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37 kcal

🧊🍵

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1 kcal

🥤

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42 kcal

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Frequently Asked Questions About Smoothie

What is a smoothie?

A smoothie is a thick drink made by blending fruit and/or vegetables, often with milk or yogurt. Unlike most juices, it usually contains the blended pulp rather than separating it out, which gives it a fuller texture.

How do you make a smoothie?

Add fruit or vegetables to a blender with a little milk, yogurt, or water, then blend until smooth. Start with less liquid and add more as needed; this makes it easier to control the texture and avoid a watery smoothie.

What is the difference between a smoothie and a milkshake?

A smoothie is usually made with blended fruit or vegetables, while a milkshake is typically made with milk and ice cream. Smoothies can use yogurt or milk for creaminess, but fruit or vegetables are the defining ingredients.

How do you make a smoothie thicker?

Use frozen fruit, banana, or yogurt to make a smoothie thicker. Add liquid gradually rather than pouring it all in at once. If the blender struggles, add just enough milk or water to help the ingredients move.

Can you make a smoothie with frozen fruit?

Yes, frozen fruit works well in a smoothie and makes it cold and thick without needing ice. Blend it straight from frozen with a splash of liquid. If your blender is struggling, use smaller pieces or add a little more liquid.

What liquid is best for a smoothie?

There is no single best liquid for every smoothie: milk and yogurt make it creamier, while water gives it a lighter texture. Choose a liquid that suits the fruit and the consistency you want, and add it gradually.

Can you make a smoothie the night before?

Yes, you can make a smoothie the night before and keep it covered in the refrigerator. It may separate or change color while it sits, so shake or stir it before drinking. For the freshest taste and texture, blend it just before serving.

Why does a smoothie separate after blending?

A smoothie can separate because its liquid and fruit pulp settle at different rates after blending. This is usually harmless; stir or shake it before drinking. Blending the ingredients thoroughly can make the texture more uniform, but separation may still happen during storage.

Can you use a smoothie as a meal replacement?

A smoothie can work as a meal when it includes more than fruit, such as yogurt or milk and a filling ingredient like oats or nut butter. A fruit-only smoothie may not keep you satisfied for as long as a more balanced meal.

Are smoothies good for breakfast?

Yes, smoothies can be a convenient breakfast, especially when you include ingredients that make them more filling, such as yogurt, milk, or oats. Pairing one with another breakfast food can also make for a more substantial morning meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026