Fruit smoothies are easy to make and add good nutrition to your daily diet. But, it's important to be mindful of the components. Be sure to balance protein, carbohydrates, and fats if you want to stay satisfied longer.
Need ideas for healthy smoothies? Here are 10 fruit smoothie combinations that clock in under 300 calories each. The bonus? They taste great.
All nutrition data sourced from the U.S. Department of Agriculture's Food Data Central database.
Strawberry Oat Smoothie
Ingredients:
- 1 cup sliced strawberries
- 1/2 banana
- 1 cup nonfat milk
- 1/4 cup rolled oats
- 1 teaspoon honey
- 1/4 teaspoon vanilla
- 1/2 cup ice
Nutrition:
- 280 calories
- 13g protein
- 56g carbohydrates
- 6g fiber
- 2g fat
Blueberry Beet Smoothie
This smoothie combines the goodness of blueberries and beets for topnotch nutrition and gorgeous color. The flavor is outstanding as well. The recipe also calls for yogurt and chia seeds.
With this smoothie, you’ll have protein and omega-3 fatty acids as well as tons of vitamins, minerals, and fiber.
Ingredients:
- 1/2 cup blueberries
- 1/2 banana
- 1 small tangerine, peeled
- 1 beet peeled and sliced
- 1/4 cup plain fat-free Greek yogurt
- 2 teaspoons chia seeds
- 1/4 teaspoon cinnamon
- 1/2 cup ice
Nutrition:
- 288 calories
- 18g protein
- 51g carbohydrates
- 10g fiber
- 4g fat
Apple, Spinach, and Lime Smoothie
This green smoothie is light on calories and deliciously sweet, slightly tangy, and so good for you. It’s high in calcium, plus you’re getting a healthy dose of protein, vitamins A and C, and plenty of fiber.
Ingredients:
- 1 small apple, chopped
- 1 tangerine, peeled
- 1 tablespoon lime juice
- 1/4 teaspoon powdered ginger
- 1 cup baby spinach leaves
- 1/2 cup plain non-fat Greek yogurt
- 1 tablespoon honey
- 1/2 cup ice
Nutrition:
- 246 calories
- 15g protein
- 51g carbohydrates
- 5g fiber
- 1g fat
Honeydew Melon and Kiwifruit Smoothie
Sweet, light honeydew melons and kiwifruits are both high in vitamin C. The yogurt and milk add calcium and protein to this delicious and refreshing smoothie.
Ingredients:
- 1 cup honeydew melon chunks
- 1/2 cup plain nonfat Greek yogurt
- 1/2 cup non-fat milk
- 1 kiwi fruit, peeled and sliced
- 1 tablespoon honey
- 1/4 teaspoon cinnamon
- 1/2 cup ice
Nutrition:
- 285 calories
- 19g protein
- 51g carbohydrates
- 5g fiber
- 1g fat
Tropical Smoothie
There are lots of tropical smoothies low in calories, but here's one tasty version. It’s good for breakfast and even better when you need a mid-afternoon energy boost.
This smoothie is high in fiber, vitamin C, and B-complex vitamins. Most importantly, it tastes amazing.
Ingredients:
- 1 cup fresh pineapple chunks
- 1 small frozen banana
- 1/2 cup coconut-flavored yogurt (we used Siggi's brand)
- 1/4 teaspoon vanilla
- 1/4 teaspoon ground ginger (or even better use a little chunk of fresh ginger)
Nutrition:
- 277 calories
- 8g protein
- 54g carbohydrates
- 5g fiber
- 6g fat
Vegan Raspberry Peanut Butter Smoothie
Raspberries are naturally sweet and they’re an excellent source of vitamin C and fiber, along with other vitamins and minerals. Peanut butter adds protein, minerals, and vitamin E to this vegan smoothie. The banana adds potassium and gives it that smoothie texture.
Ingredients:
- 1/2 banana
- 1 cup raspberries
- 1 cup almond milk
- 1 tablespoon peanut butter
- 1/2 cup ice
Nutrition:
- 270 calories
- 7g protein
- 38g carbohydrates
- 11g fiber
- 12g fat
Orange and Yogurt Smoothie
Here’s a delicious smoothie with enough variety and nutrients to be part of a balanced breakfast and sweet enough to be an afternoon snack. Oranges are loaded with vitamin C and the yogurt adds protein and substantial calcium for bone health.
Ingredients:
- One orange, peeled and separated into pieces
- 1/2 cup nonfat Greek yogurt
- 1/2 cup nonfat milk
- 1 tablespoon honey
- 1/4 teaspoon vanilla extract
- 1/2 cup ice
Nutrition:
- 239 calories
- 18g protein
- 44g carbohydrates
- 3g fiber
- 1g fat
Cherry Smoothie
Ingredients:
- 1 cup sweet pitted cherries
- 1/2 banana
- 1 cup nonfat milk
- 1 tablespoon honey
- 1/4 teaspoon vanilla extract
- 1/4 teaspoon cinnamon
- 1/2 cup ice
Nutrition:
- 297 calories
- 11g protein
- 68g carbohydrates
- 5g fiber
- 1g fat
Blueberry Chia Smoothie
Blueberries are so good for you because they’re high in most vitamins and minerals, plus they’re packed with antioxidants that help prevent free radical damage to all the cells in your body. Yogurt adds calcium and chia seeds add more protein and omega-3 fatty acids.
Ingredients:
- 1 cup blueberries
- 1/2 banana
- 1/2 cup nonfat milk
- 1/2 cup plain nonfat Greek Yogurt
- 1 tablespoon chia seeds
- 1/2 cup ice
Nutrition:
- 297 calories
- 20g protein
- 50g carbohydrates
- 8g fiber
- 4g fat
Watermelon Mint Smoothie
Here’s a refreshing, healthful smoothie that’s perfect for relaxing on a hot summer day or for recuperating after a serious workout.
Watermelon is a great source of vitamins A and C and the yogurt adds calcium and protein.
Ingredients:
- 2 cups watermelon chunks (use seedless watermelon or remove the seeds)
- 1 1/2 tablespoon fresh mint
- 1/2 cup plain nonfat Greek yogurt
- 1 tablespoon honey
- 1/2 cup ice
Nutrition:
- 183 calories
- 14g protein
- 34g carbohydrates
- 1g fiber
- 0g fat
General Smoothie-Making Tips
Smoothies are supposed to be fun. These recipes are great starting points for mastering how to make a smoothie. Here are some additional tips to keep in mind as you blend.
- Experiment: Sample your smoothie before you pour it into your glass. Add a little more of whatever you think it needs.
- Get a good blender: A high-speed, high-powered blender will help avoid fruit lumps and ice cube chunks.
- Keep it simple: A basic smoothie includes fruit, milk or yogurt, and ice. All you need to do is dump all the ingredients in your blender and blend on high until it's smooth.
- Switch up sweeteners: Most of these smoothies call for a little bit of honey (about a tablespoon), but you can also use maple syrup, a pitted date, or plain sugar. If you skip the sweetener altogether you'll save about 60 calories per smoothie. Stevia and sucralose also work fine as zero-calorie substitutes for honey but use less than 1 tablespoon per smoothie.
- Use dairy alternatives for vegan smoothies: Use nut milk, soy milk, or rice milk instead of cow's milk to make a vegan smoothie. If yogurt is required, choose a non-dairy option such as oat milk yogurt. You can also increase you smoothies' protein content by using a vegan protein powder.
- Use frozen fruit: If you have time, freeze your fruit before making your smoothies. Otherwise, add an extra ice cube or two.