How healthy is fruit smoothie?
Is fruit smoothie healthy? Yes, homemade without added sugar. Fruit smoothie scores 76/100 on the HowHealthyIs Score: 100 g provides 58 kcal, 14 mg vitamin C and 82 mg calcium. A homemade fruit smoothie of banana, strawberries, yogurt and milk gives vitamin C, potassium and some protein. Blending keeps the fiber, unlike juicing. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Fruit smoothie ranks higher than 76% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C27%
- Calcium11%
- Protein9%
- Potassium8%
- Fiber7%
- Magnesium7%
- Vitamin A3%
- Iron3%
- Vitamin E1%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 76 minus 7 = 69. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in fruit smoothie?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 58 kcal | 151 kcal | |
| Protein | 2.5 g | 6.6 g | 13% |
| Carbohydrates | 11 g | 28 g | 10% |
| Fiber | 1.2 g | 3.1 g | 11% |
| Sugars | 7.1 g | 19 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.9 g | 2.4 g | 3% |
| Saturated fat | 0.6 g | 1.5 g | 7% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 16 µg | 41 µg | 5% |
| Vitamin C | 14 mg | 37 mg | 41% |
| Vitamin D | 0.2 µg | 0.6 µg | 3% |
| Vitamin E | 0.1 mg | 0.3 mg | 2% |
| Vitamin K | 0.8 µg | 2.2 µg | 2% |
| Vitamin B12 | 0.3 µg | 0.7 µg | 28% |
| Folate | 14 µg | 35 µg | 9% |
| Minerals | |||
| Calcium | 82 mg | 212 mg | 16% |
| Iron | 0.3 mg | 0.8 mg | 4% |
| Potassium | 220 mg | 571 mg | 12% |
| Magnesium | 16 mg | 43 mg | 10% |
| Zinc | 0.4 mg | 1.1 mg | 10% |
| Sodium | 30 mg | 78 mg | 3% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard fruit smoothie?
We estimate fruit smoothie from this standard recipe (serves 2, about 520 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled as a homemade smoothie with no added sugar or juice.
| Ingredient | Amount |
|---|---|
| 1 banana | 120 g |
| Frozen strawberries, unsweetened | 150 g |
| Plain low-fat yogurt | 150 g |
| 2% milk | 100 g |
Why is fruit smoothie good for you?
- 37 mg vitamin C in 1 glass (250 ml), 41% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 0.7 µg vitamin B12 in 1 glass (250 ml), 28% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 212 mg calcium in 1 glass (250 ml), 16% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- A quick breakfast with yogurt for protein
- Using frozen fruit instead of ice and sugar
What should you watch out for?
- Cafe smoothies often add juice, sorbet or syrup and come in large cups.
- Drinking fruit is less filling than eating it whole.
Which drinks score higher?
Other drinks with more nutrition per calorie. Variety matters more than picking one winner.