What makes a smoothie recipe healthy?
On this list, a smoothie is healthy when one serving blends at least 80 g of whole fruit or vegetables with a protein food, reaches at least 10 g of protein, and uses no fruit juice and no added sugar such as honey or syrup; the page checks every recipe against it. The ingredients follow the formula health guides share: a Johns Hopkins dietitian combines a protein, fruit, greens and a liquid base, and the page says whole fruit beats juice; Prevention's list of 35 quotes dietitians who balance protein, fiber and healthy fats, and says to aim for at least 25 g of protein when the smoothie is your main meal (both checked November 1, 2026). The 80 g and 10 g thresholds are IZeat's choices, not these guides'.
80 g is what the NHS counts as one portion of fruit or vegetables; in the check, avocado counts as a fruit and beets as a vegetable, and juice does not count. The NHS also counts smoothies toward 5 A Day only once a day, up to 150 ml, because blending releases the fruit's sugars, which can damage teeth. The 10 g protein floor is IZeat's own choice, no guide gives it: it is the floor of the high protein snacks list, so even the lightest smoothie here has a protein food in it. Sodium, saturated fat and added sugar are not computed: no recipe adds sugar, but a sweetened yogurt or plant milk would.
The table under each group gives the calories, protein, carbohydrate and fat of one serving, added up from the grams with the values per 100 g of USDA FoodData Central, SR Legacy, for the generic food, not a brand; fresh or frozen fruit gives the same figures. A protein powder's label can differ from the USDA whey figure: check the one you use. The table also says whether a smoothie passes the IZeat healthy check, at least 20 g of protein and 80 g of fruit, vegetables or legumes; 12 of the 25 do.
IZeat wrote these recipes and computed their figures from USDA values; creators' tested versions will replace them as they are published.
Which fruit smoothies are healthy?
These 7 fruit smoothies blend berries, mango, peaches, cherries, pineapple or orange with Greek yogurt or cottage cheese, which bring most of the protein. Frozen fruit makes them thick without ice.
| Smoothie | Ingredients for one serving (g) | Healthy check | Fruit and vegetables (g) | kcal | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|---|
| Strawberry banana yogurt smoothie | strawberries 150 · banana 80 · nonfat Greek yogurt 150 · skim milk 150 | Passes | 230 | 259 | 22.2 | 42.6 | 1.4 |
| Mango yogurt smoothie | mango 150 · nonfat Greek yogurt 170 · skim milk 100 | Passes | 150 | 224 | 21.9 | 33.6 | 1.3 |
| Cherry almond smoothie | sweet cherries, pitted 150 · almond butter 15 · nonfat Greek yogurt 150 · unsweetened almond milk 150 | Passes | 150 | 298 | 20.6 | 34.2 | 10.7 |
| Orange carrot ginger smoothie | orange, peeled 130 · carrot 80 · ginger 5 · nonfat Greek yogurt 150 · unsweetened almond milk 100 | Misses | 210 | 201 | 17.7 | 30.6 | 1.9 |
| Pineapple coconut water smoothie | pineapple 150 · coconut water 150 · nonfat Greek yogurt 150 | Misses | 150 | 192 | 17.2 | 30.6 | 1.1 |
| Blueberry cauliflower smoothie | blueberries 120 · cauliflower florets 60 · banana 50 · nonfat Greek yogurt 120 · unsweetened almond milk 150 | Misses | 230 | 221 | 15.4 | 38.1 | 2.6 |
| Peach raspberry cottage cheese smoothie | peaches 150 · raspberries 60 · nonfat cottage cheese 120 · unsweetened almond milk 150 | Misses | 210 | 199 | 15.1 | 31.4 | 2.6 |
Each one has at least 80 g of fruit or vegetables and 10 g of protein, with no juice or added sugar; 3 of these 7 also pass the IZeat healthy check.
Strawberry banana yogurt smoothie
- Put everything in a blender, the fruit fresh or frozen.
- Blend until smooth.
Mango yogurt smoothie
- Put the mango, fresh or frozen, in a blender with the Greek yogurt and milk.
- Blend until smooth.
Cherry almond smoothie
- Pit the cherries, or use frozen pitted cherries.
- Blend them with the almond butter, Greek yogurt and almond milk until smooth.
Orange carrot ginger smoothie
- Peel the orange and grate the carrot and the ginger.
- Blend them with the Greek yogurt and almond milk until smooth.
Pineapple coconut water smoothie
- Put everything in a blender, the pineapple fresh or frozen.
- Blend until smooth.
Blueberry cauliflower smoothie
- Put everything in a blender, the blueberries and cauliflower frozen for a thicker smoothie.
- Blend until no piece of cauliflower is left.
Peach raspberry cottage cheese smoothie
- Put everything in a blender, the fruit fresh or frozen.
- Blend until smooth.
How do you make a green smoothie taste good?
Blend the greens with the liquid first, until no leaves are left, then add sweet fruit: banana, mango, pineapple or kiwi hide the taste of spinach and kale. These 6 green and vegetable smoothies do that; the beet smoothie uses berries the same way.
| Smoothie | Ingredients for one serving (g) | Healthy check | Fruit and vegetables (g) | kcal | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|---|
| Spinach avocado smoothie | spinach 50 · avocado 50 · banana 80 · nonfat Greek yogurt 170 · skim milk 150 | Passes | 180 | 314 | 25.7 | 37.9 | 8.6 |
| Kale pineapple ginger smoothie | kale 40 · pineapple 150 · ginger 5 · nonfat Greek yogurt 150 · coconut water 150 | Misses | 190 | 210 | 18.4 | 33.3 | 1.7 |
| Beet and berry smoothie | beet, raw 60 · raspberries 80 · strawberries 80 · nonfat Greek yogurt 150 · unsweetened almond milk 150 | Misses | 220 | 204 | 18.3 | 28.8 | 2.9 |
| Cucumber kiwi green smoothie | cucumber 100 · kiwi, peeled 100 · spinach 30 · nonfat Greek yogurt 150 · unsweetened almond milk 100 | Misses | 230 | 186 | 18.3 | 26.1 | 2.3 |
| Spinach banana green smoothie | spinach 50 · banana 100 · nonfat Greek yogurt 120 · unsweetened almond milk 200 · chia seeds 10 | Misses | 150 | 250 | 17.2 | 35.8 | 6 |
| Mango hemp green smoothie (vegan) | spinach 40 · mango 120 · unsweetened soy milk 250 · hemp seeds 15 | Misses | 160 | 247 | 14 | 25.1 | 12 |
Each one has at least 80 g of fruit or vegetables and 10 g of protein, with no juice or added sugar; 1 of these 6 also passes the IZeat healthy check.
Spinach avocado smoothie
- Blend the spinach with the milk until no leaves are left.
- Add the avocado, banana and Greek yogurt and blend until smooth and thick.
Kale pineapple ginger smoothie
- Blend the kale with the coconut water until no leaves are left.
- Add the pineapple, grated ginger and Greek yogurt and blend until smooth.
Beet and berry smoothie
- Peel and grate the raw beet.
- Blend it with the berries, Greek yogurt and almond milk until smooth.
Cucumber kiwi green smoothie
- Blend the spinach with the almond milk until no leaves are left.
- Add the peeled kiwis, chopped cucumber and Greek yogurt and blend until smooth.
Spinach banana green smoothie
- Blend the spinach with the almond milk until no leaves are left.
- Add the banana, Greek yogurt and chia seeds and blend until smooth.
Mango hemp green smoothie (vegan)
- Blend the spinach with the soy milk until no leaves are left.
- Add the mango, fresh or frozen, and the hemp seeds and blend until smooth.
Which protein smoothies have 25 g of protein or more?
These 6 protein smoothies each reach 25 g of protein, the figure Prevention gives for a smoothie that is your main meal. Whey, cottage cheese and tofu bring most of it; the tofu smoothie is vegan. Counting the other groups, 7 smoothies on this page reach 25 g or more.
| Smoothie | Ingredients for one serving (g) | Healthy check | Fruit and vegetables (g) | kcal | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|---|
| Tofu blackberry smoothie (vegan) | firm tofu 150 · unsweetened soy milk 250 · blackberries 120 · banana 50 | Passes | 170 | 395 | 35.3 | 31.5 | 17.9 |
| Pumpkin pie protein smoothie | canned pumpkin purée 120 · nonfat Greek yogurt 150 · whey protein powder 15 · banana 60 · skim milk 150 · ground cinnamon 1 | Passes | 180 | 289 | 34.1 | 38 | 1.5 |
| Mango whey protein smoothie | mango 150 · whey protein powder 25 · nonfat Greek yogurt 100 · unsweetened almond milk 200 | Passes | 150 | 267 | 31.7 | 30.3 | 3.3 |
| Chocolate cherry protein smoothie | sweet cherries, pitted 150 · cocoa powder 8 · whey protein powder 25 · skim milk 250 | Passes | 150 | 286 | 31.1 | 42.6 | 2 |
| Mixed berry whey smoothie | strawberries 80 · blueberries 60 · raspberries 60 · whey protein powder 25 · skim milk 250 | Passes | 200 | 264 | 29.7 | 35.9 | 1.4 |
| Peach cottage cheese protein smoothie | nonfat cottage cheese 200 · peaches 150 · skim milk 150 · ground cinnamon 1 | Passes | 150 | 256 | 27.1 | 35.9 | 1.1 |
Each one has at least 80 g of fruit or vegetables and 10 g of protein, with no juice or added sugar; 6 of these 6 also pass the IZeat healthy check.
Tofu blackberry smoothie (vegan)
- Put everything in a blender, the fruit fresh or frozen.
- Blend until the tofu is completely smooth.
Pumpkin pie protein smoothie
- Put everything in a blender.
- Blend until smooth.
Mango whey protein smoothie
- Put everything in a blender, the mango fresh or frozen.
- Blend until smooth.
Chocolate cherry protein smoothie
- Put everything in a blender, the cherries pitted, fresh or frozen.
- Blend until smooth.
Mixed berry whey smoothie
- Put everything in a blender, the berries fresh or frozen.
- Blend until smooth.
Peach cottage cheese protein smoothie
- Put everything in a blender, the peaches fresh or frozen.
- Blend until the cottage cheese is completely smooth.
Which creamy smoothies use nut butter, oats, chocolate or coffee?
These 6 smoothies taste like a dessert or a coffee: peanut or almond butter, oats, unsweetened cocoa, a date or cold coffee give the body and the flavor, and the zucchini in the chocolate one cannot be tasted.
| Smoothie | Ingredients for one serving (g) | Healthy check | Fruit and vegetables (g) | kcal | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|---|
| Blueberry oat smoothie | blueberries 100 · rolled oats, dry 25 · nonfat Greek yogurt 150 · 2% milk 150 | Passes | 100 | 315 | 24.3 | 44 | 5.5 |
| Apple pie smoothie | apple, with skin 150 · rolled oats, dry 20 · nonfat Greek yogurt 150 · skim milk 100 · ground cinnamon 1 | Passes | 150 | 279 | 21.7 | 45.4 | 2.2 |
| Almond butter date smoothie | banana 100 · Medjool dates, pitted 15 · almond butter 16 · nonfat Greek yogurt 120 · unsweetened almond milk 150 | Misses | 115 | 322 | 17.5 | 43.4 | 11.1 |
| Coffee banana smoothie | brewed coffee, cooled 120 · banana 100 · nonfat Greek yogurt 150 · Medjool dates, pitted 10 | Misses | 110 | 206 | 16.7 | 35.7 | 1 |
| Peanut butter banana oat smoothie | banana 100 · peanut butter 16 · rolled oats, dry 20 · skim milk 250 | Misses | 100 | 345 | 15.7 | 52.3 | 10.1 |
| Chocolate zucchini smoothie (vegan) | zucchini 100 · banana 60 · cocoa powder 8 · almond butter 15 · unsweetened soy milk 200 | Misses | 160 | 247 | 12.3 | 27.7 | 13.2 |
Each one has at least 80 g of fruit or vegetables and 10 g of protein, with no juice or added sugar; 2 of these 6 also pass the IZeat healthy check.
Blueberry oat smoothie
- Put everything in a blender, the blueberries fresh or frozen.
- Blend until the oats are smooth.
Apple pie smoothie
- Core and chop the apple.
- Blend it with the oats, Greek yogurt, milk and cinnamon until smooth.
Almond butter date smoothie
- Chop the pitted date.
- Blend it with the banana, almond butter, Greek yogurt and almond milk until smooth.
Coffee banana smoothie
- Brew the coffee ahead and let it cool, or freeze it in an ice-cube tray.
- Blend it with the banana, Greek yogurt and the pitted date until smooth.
Peanut butter banana oat smoothie
- Put everything in a blender, the banana fresh or frozen.
- Blend until the oats are smooth.
Chocolate zucchini smoothie (vegan)
- Chop the zucchini; frozen, it makes the smoothie thicker.
- Blend everything until no piece of zucchini is left.
How do you build your own healthy smoothie?
Start from the formula most healthy smoothie guides share, and weigh the first few times to see what a serving holds:
- Fruit or vegetables, 80 g or more. Berries, mango, banana, peaches; greens such as spinach or kale; cauliflower, zucchini or carrot for body. Frozen is as good as fresh.
- A protein food. Greek yogurt, cottage cheese, milk, soy milk, tofu or a scoop of whey; nut butters and seeds add a little.
- A liquid. Milk, unsweetened soy or almond milk, coconut water or water. The table below shows what each brings.
- Leave out juice and added sugar. Ripe or frozen banana, mango or a date sweeten with whole fruit.
- Blend greens first, then everything else, until smooth.
The liquid changes the figures more than it looks. A glass of orange juice adds 26 g of carbohydrate and 0.5 g of fiber; a 130 g peeled orange, blended whole, adds 15.3 g of carbohydrate with 3.1 g of fiber, which is why the guides prefer whole fruit.
| Liquid | kcal | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Skim milk | 85 | 8.4 | 12.4 | 0.2 | 0 |
| 2% milk | 125 | 8.3 | 12 | 5 | 0 |
| Unsweetened soy milk | 83 | 7.2 | 4.4 | 4 | 1.3 |
| Unsweetened almond milk | 38 | 1 | 3.3 | 2.4 | 0.5 |
| Coconut water | 48 | 1.8 | 9.3 | 0.5 | 2.8 |
| Orange juice | 113 | 1.8 | 26 | 0.5 | 0.5 |
Skim milk brings 8.4 g of protein to a glass, unsweetened almond milk 1 g and orange juice 1.8 g with 26 g of carbohydrate.
How does a smoothie fit into your day?
A smoothie is one part of a day. The 25 here range from 186 to 395 kcal; how many calories and how much protein suit you depends on your age, size and activity, and the calorie calculator and the protein intake calculator give a reference. This page sets no target. Prevention notes, after dietitians, that chewing food helps you notice when you are full, and suggests one smoothie a day rather than several.
IZeat is the five-star chef calorie tracker that suggests satisfying, great-tasting meals, so you enjoy every calorie you have left. It works inside ChatGPT, Claude or any other assistant: IZeat knows your numbers for the day, which foods fill you up and what you like.
After you connect your assistant, say what went into the blender in one sentence. IZeat logs it and returns calories, protein, carbohydrate and fat for the day, with the source of each figure; the same smoothie tomorrow is one sentence too.
“Breakfast: a smoothie with 150 g of strawberries, 80 g of banana, 150 g of nonfat Greek yogurt and 150 g of skim milk. Log it.”
Where are other breakfast lists?
Breakfasts that pass the IZeat healthy check, smoothies among them, are on the healthy breakfast ideas list, and breakfasts with at least 30 g of protein, protein shakes included, on the high protein breakfast list. Snacks from 10 g of protein are on the high protein snacks list. Smoothies from 200 to 400 kcal are on the smoothie recipes for weight loss list; protein shakes and smoothie bowls each get their own page in the Recipes section as they are published.
Frequently asked questions
Short answers to the questions people type, each one sourced above.
What is the healthiest smoothie to eat?
No single smoothie is the healthiest for everyone; one that blends whole fruit or vegetables with a protein food, without juice or added sugar, is a sound one. Strawberry banana yogurt smoothie (22.2 g of protein, 259 kcal), spinach banana green smoothie (17.2 g of protein, 250 kcal), mixed berry whey smoothie (29.7 g of protein, 264 kcal) and peanut butter banana oat smoothie (15.7 g of protein, 345 kcal) are four of the 25 on this page, and 12 of the 25 pass the IZeat healthy check, with 20 g of protein and 80 g of fruit or vegetables.
What should you not mix in a smoothie?
Fruit juice and added sugar are what most smoothie guides steer away from: Johns Hopkins says whole fruit beats juice, which brings concentrated sugar with little fiber (250 g of orange juice has 26 g of carbohydrate and 0.5 g of fiber), Prevention warns that shop smoothies often add sugar, and honey, syrup or a sweetened yogurt add sugar on top of the fruit. A Johns Hopkins dietitian also says to read a protein powder's label for added sugars and allergens. None of the 25 recipes here uses juice or added sugar.
Which smoothies burn belly fat?
None. No food or drink burns fat from one part of the body, and a smoothie's calories count like those of any other meal; the 25 here range from 186 to 395 kcal. What a smoothie can do is fit into the day you planned: each one here shows its calories and protein so you can see how it adds up. This page promises no weight change.
What is a healthy homemade smoothie?
One you blend from whole foods: at least 80 g of fruit or vegetables, a protein food such as Greek yogurt, cottage cheese, milk, soy milk or tofu, and a liquid such as milk or water, with no juice or added sugar. The strawberry banana yogurt smoothie is one: 150 g of strawberries, 80 g of banana, 150 g of nonfat Greek yogurt, 150 g of skim milk, for 22.2 g of protein and 259 kcal.
How do you make a protein smoothie without protein powder?
Use Greek yogurt, cottage cheese, tofu, milk or soy milk. With no powder, the tofu blackberry smoothie, peach cottage cheese protein smoothie and spinach avocado smoothie reach 25 g of protein or more; 21 of the 25 smoothies here use none.