Healthy Eating 101 Best Healthy Foods The Best & Worst Smoothie Ingredients Depending on what you blend up, a smoothie can quickly turn into more of a milkshake. Find out the healthiest smoothie ingredients to use—and 10 to ditch. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD Instagram Breana Lai Killeen, M.P.H., RD, is EatingWell's former test kitchen & editorial operations manager. During her time at EatingWell, Breana oversaw the development, production and nutrition analysis of 500-plus recipes per year and helped manage day-to-day operations to keep everything running smoothly. Breana has a master's degree in public health from the University of North Carolina at Chapel Hill, is a graduate of Le Cordon Bleu London, a Wine Spirit & Education Trust-trained sommelier and a registered dietitian. EatingWell's Editorial Guidelines Updated on March 22, 2021 Reviewed by Dietitian Lisa Valente, M.S., RD Reviewed by Dietitian Lisa Valente, M.S., RD Instagram Lisa Valente is a registered dietitian and nutrition editor. She studied at the University of Vermont, where she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian. She went on to earn a master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University. She was a nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes. She was a featured speaker at the Academy of Nutrition and Dietetics annual Food & Nutrition Conference & Expo (FNCE) in 2017. EatingWell's Editorial Guidelines Share Tweet Pin Email In This Article View All In This Article Best High-Protein Smoothie Ingredients Best Fruits for Smoothies Best Vegetables for Smoothies Flavor and Nutrition Boosters Smoothie Ingredients to Choose Less Often Bottom Line Whether you enjoy smoothies for breakfast, a snack or even dessert, they're a great way to increase your daily servings of fruits and vegetables. But depending on the ingredients they're made with, smoothies can quickly become heavy on calories and filled with sugar. One of the healthiest ways to enjoy a smoothie is to make your own so you know how much of and what foods you are getting. Wondering how to make a smoothie? A good smoothie should include some protein and fiber to help keep you full and provide antioxidants, vitamins and minerals—typically from fruits and vegetables. Need inspiration? Check out the best ingredients to choose from—and ones to avoid—then try one of our healthy smoothie recipes. Best High-Protein Smoothie Ingredients Adding protein helps make your smoothie more satisfying. Protein helps fill you up and there are plenty of ways to add it to your smoothie without using protein powder. If you do want to add protein powder, choose one without a lot of extra ingredients and no added sugars or sweeteners. Or try adding one of these protein-rich ingredients below. Plain yogurt (unsweetened) Plain milk (unsweetened) Plain kefir (unsweetened) Tofu Natural peanut butter Natural almond butter Plain soymilk (unsweetened) Plain high-protein almond milk (unsweetened) Lentils Best Fruits for Smoothies Pictured Recipe: Raspberry-Peach-Mango Smoothie Bowl Pretty much any fruit is great for smoothies. Use fresh fruit, frozen fruit or fruit canned in water or its own juice. One great tip is to freeze your fresh produce if you know you won't get to eat it before it goes bad. This works with overripe bananas, strawberries, blueberries, sliced apples and more. Berries (strawberries, blueberries, raspberries, blackberries)MangoPineapplePeachBananaAppleMelonCherriesApricot Best Vegetables for Smoothies Pictured Recipe: Pineapple Green Smoothie Use raw or frozen vegetables. Usually, the sweetness of the fruit masks the vegetable flavor but you may need to play around with combinations and amounts to find what works for you. These veggies are all a good place to start. CarrotKaleSpinachAvocadoCucumberCauliflowerPumpkin Flavor and Nutrition Boosters Pictured Recipe: Berry & Flax Smoothie Add these to boost up the nutrition even more or add to the flavor of your smoothie. Flax and chia seeds add omega-3s and protein, oats deliver healthy fiber. Spices and extracts, like vanilla, add fun flavor. FlaxseedChia seedOld-fashioned oatsSpices (cinnamon, nutmeg, ginger)Vanilla extractCoconut waterUnsweetened cocoa powder Smoothie Ingredients to Choose Less Often To keep your smoothie as healthy as possible, choose these ingredients less often. All these ingredients provide more calories in the form of added sugar—in some cases without many nutrients—and turn your healthy smoothie into more of a milkshake. Sugar-sweetened fruit juice or concentrateFlavored yogurtFlavored kefirWhipped creamIce creamSorbetSherbetChocolate syrupChocolate milkCanned fruit in syrup Bottom Line Smoothies can be a healthy, nutritious addition to your day—any time of day. Making your own smoothies allows you to tailor them to your taste buds and nutritional needs. Including fruits and vegetables, a protein source, and flavor and nutrition boosters make the tastiest, nutrient-dense smoothies that will satisfy your taste buds and appetite. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit