List of fruit for smoothies, There are many fruits that are delicious in your smoothies. The only thing you have to do is to cut them into slices or chunks, add ice cubes and blend gently until creamy or slushy according to your choice. The result will be a delicious cold drink that will quench your thirst on a hot summer day or give you unlimited energy for your workout.
How to Make Healthy and Delicious Smoothies
Smoothies may seem like a no-brainer. Just fill a blender with fruit, ice and milk or juice, and let ‘er rip.
But upset the smoothie balance, and you’re suddenly eating 1,000 calories instead of 400. Or maybe you’re crashing after a barely-there surge in energy.
“Smoothies can easily go from super healthy to calorie minefield,” notes registered dietitian Anna Taylor.
So what are the healthiest things to put in a smoothie? Taylor says these six smoothie staples will make a drink that’s delicious, nutritious and filling.
1. Fruit
Fruit is a great source of vitamins, minerals and heart-healthy antioxidants. But women and people assigned female at birth only need two to three servings per day. Most men and people assigned male at birth need three to four. “About 3/4 cup of fresh or frozen fruit equals one serving, and one LARGE banana counts as two,” says Taylor.
Great fruits to try in your smoothie include:
- Apples.
- Bananas.
- Blueberries.
- Cantaloupe.
- Kiwis.
- Mangoes.
- Oranges.
- Peaches.
- Pineapples.
- Strawberries.
- Raspberries.
- Grapes.
- Pears.
- Blackberries.
Berries come with a bonus: “Raspberries, blueberries, strawberries and other berries add a sweet and tart flavor, and their fiber helps you stay full,” says Taylor. “Berries also contain antioxidants, which research suggests may have cancer-fighting properties. And because they’re low on the glycemic index, berries won’t spike your blood sugar as quickly as other fruits do.”
Other tips for adding fruit to your smoothies:
- Freeze single-serving baggies of fruit to replace ice for extra nutritional value.
- Use fresh or frozen fruit — they’re equally nutritious. “It’s easy to find frozen bags of mixed berries at the grocery store. Just be sure to buy the plain fruit mixture, without added sugar.”
2. Veggies
Fresh veggies are a perfect smoothie addition — they’re an awesome source of vitamins and minerals with very few calories. While they may make your smoothie less sweet, Taylor says that getting away from too much sweetness in your diet is a worthy goal.
Spinach and kale are great in smoothies. They’re low in sugars and calories and provide more iron and protein than fruit does. They’re also bursting with fiber, folate and phytonutrients such as carotenoids, saponins and flavonoids.
But if you’re bold with your veggie selections, you may just find your new favorite flavor profile. Taylor recommends stepping out of your comfort zone and mixing in:
- Red beets.
- Bok choy.
- Carrots.
- Celery (with leaves).
- Shredded cabbage.
- Zucchini.
- Cucumber.
- Cauliflower.
“Cruciferous vegetables like cabbage and bok choy are my favorite ingredients to add. These nutrient-rich gems contain glucosinolates, an anti-inflammatory phytonutrient,” says Taylor. Research has also linked glucosinolates to a lower risk of certain cancers.
Studies show that most Americans struggle to eat the recommended three-to-five servings a day. “Smoothies are an incredibly easy way to increase your overall vegetable consumption because you can’t taste them,” she says. Veggies can help:
- Support a healthy weight.
- Keep bowel movements regular.
- Fight inflammation.
- Decrease the risk of chronic disease.
3. Protein
Pack multiple servings of protein, a great energy source, into each smoothie. This will stabilize your blood sugar and keep you full.
Great protein options include:
- Whey or pea protein powder.
- Greek yogurt.
- Nuts and nut butters.
- Hemp and chia seeds and ground flaxseed.
- Soft or silken tofu.
Greek yogurt, milk and milk alternatives
Dairy products can help make your smoothie a true meal replacement that keeps you satisfied. “Plain Greek yogurt is a nice alternative to protein powders, which often come with added flavors and sugars,” says Taylor.
She recommends plain Greek yogurt, which has almost double the protein of other yogurts. For fewer calories, choose nonfat or 1% plain.
Nuts, nut butters and seeds
Nut butters, nuts and seeds provide protein — and heart-healthy fat. “Most smoothies provide carbohydrates and protein but lack fat,” notes Taylor. “Fat helps slow your digestion, which will help you stay fuller longer.”
Choose natural peanut or almond butter (all peanuts or almonds, no fillers), or add walnut halves to boost your omega-3 intake. But because nuts, seeds and nut butters are high in calories, “be mindful of portion sizes,” cautions Taylor. “Add no more than 1/2 ounce of nuts or seeds or 1 tablespoon of nut butter per serving.” For reference, eight walnut halves equal 1/2 ounce.
Ground flaxseed is another great option. “It’s a source of omega-3 fat and provides extra protein and fiber,” says Taylor. Two tablespoons contain 60 calories, 4.5 grams of unsaturated fat, 3 grams of protein, and 4 grams of fiber.
“Because extra fiber also helps with bowel regularity, you may want to start with a small serving. Then increase, as desired, up to 2 tablespoons per day.”
If you want to try chia seeds instead, try 1 tablespoon in your smoothie. The serving contains 70 calories, 2.5 grams of protein and 5 grams of fiber.
Another way to add a healthy fat to your smoothie other than nuts and seeds? Try 1/4 of an avocado (about 80 calories). It adds a creamy texture along with 5.5 grams of healthy, unsaturated fats and 3 grams of fiber.
4. Liquids
If you want to add liquid to your smoothie, rethink juice. “The nutritional magic of fruit is in the fiber. Juice removes the fiber, leaving just water and sugar,” says Taylor. “The added sugars from fruit juice provide calories without much nutrition and are linked to weight gain. But if you simply can’t live without it, use no more than 4 ounces of 100%, calcium-fortified juice.”
Or try these more nutritious alternatives:
- Unflavored skim or 1% cow’s milk or non-dairy alternatives (like unsweetened soy milk): They provide calcium and vitamin D.
- Unsweetened almond milk: It’s higher in calcium and lower in calories than cow’s milk or soy milk.
- Green tea: It’s rich in antioxidants.
- Water or ice: H2O is nature’s best hydrator.
Taylor advises avoiding canned coconut milk: “It’s sky-high in saturated fat.”
5. Spices, extracts and powders
Spices add flavor to your smoothie without the calories of honey and other sweeteners. They also have health benefits: Cinnamon helps fight inflammation, and ginger aids digestion, for example.
For some additional pizzazz, Taylor recommends adding these flavors:
- Almond extract.
- Cayenne.
- Cinnamon.
- Grated fresh ginger.
- Nutmeg.
- Powdered peanut butter.
- Unsweetened cocoa powder.
- Vanilla extract.
6. Spirulina
Hailed as a superfood, spirulina is a type of blue-green sea algae. In dried powder form, it’s also a nutrient powerhouse — but it’s not for everyone.
“Spirulina offers a ton of nutrient density without packing in the calories and sugar,” explains Taylor. “I recommend adding 1 to 2 tablespoons to a smoothie.”
Two tablespoons contain just 40 calories, 3.4 grams of carbohydrates and 0.5 grams of fiber, but provide 8 grams of protein because it’s so rich in amino acids.
But here are some caveats:
- Spirulina may interact with certain medications, especially immunosuppressant drugs. If you have rheumatoid arthritis, multiple sclerosis, lupus or another autoimmune disease, spirulina is not for you.
- Anyone with the rare disorder phenylketonuria (PKU) should also avoid spirulina because it contains phenylalanine. In PKU, there’s already too much phenylalanine in the body.
- If you’re pregnant or breastfeeding, talk to your doctor before trying this potent sea vegetable.
25 Best Fruit Smoothie Recipes
Here are the top healthy and easy frozen fruit smoothie recipes, made with every type of fruit! These icy purees are loaded with good stuff.
Looking for frozen fruit smoothie recipes? Have we got the list for you! You can make smoothies with any fruit imaginable: from the commonplace strawberry to the uniquely refreshing honeydew melon. Then there are all the double flavors: mango banana, strawberry blueberry… You can truly the rainbow with this fruity, icy purees!
Here’s our list of top easy and healthy fruit smoothie recipes! Each one has been tried and tested by yours truly (and bonus: tested on a 3 year old too!). Each one follows a basic formula, but we’ve tweaked them for each type of fruit, the way you buy it and its particular flavor notes. There are also notes about dietary swaps and ways to add additional protein to these purees. Ready to get started?
And now…the top frozen fruit smoothie recipes to try!
Strawberry Smoothie
First up in our frozen fruit smoothie recipes…have you met the perfect strawberry smoothie? Smoothies aren’t as easy to throw together it seems. Sure, you can throw random fruit and yogurt in the blender and whiz it up. But for the perfect creamy texture and the perfect just sweet enough fruit flavor? This one.GET RECIPE
Banana Smoothie
Tired of the same old ways to eat a banana? (Out of the peel is so outdated.) Enter: this banana fruit smoothie! To us, this is the most perfect banana smoothie. It’s got just the right creamy texture and beautifully banana-forward flavor.GET RECIPE
Blueberry Smoothie
Yes, we’re ready to stand behind it. This here is really the best blueberry smoothie recipe! Seriously good fruit smoothies are hard to come by. This one has the perfect creamy texture, tastes like pure blueberry, has no added sugar, and is full of real, whole food ingredients.GET RECIPE
Perfect Berry Smoothie
Meet the perfect berry smoothie: the answer to bad, made-on-the-fly blender creations. This fruit smoothie has just the right frosty yet creamy consistency and juicy berry flavor. There’s a little Greek yogurt for some protein to make it a filling breakfast or snack. Finally: your perfect berry match.GET RECIPE
Mango Smoothie
This fruit smoothie tastes more like mango ice cream than a healthy drink! This bright yellow puree has the best sweet flavor and the creamiest icy texture. It’s become a bit of a legend in our household. This one is the ultimate treat. GET RECIPE
Pineapple Smoothie
Calling all pineapple lovers! There’s not much better than slicing up cubes of a juicy fresh pineapple to snack on. So here’s a fruit smoothie recipe that captures all that beauty: this perfect pineapple smoothie! All you need is a handful of ingredients make a smooth, frothy yellow puree with the best fruity flavor.GET RECIPE
Peach Smoothie
Here’s the peach smoothie of your dreams! Really. You’ll be blown away by the creamy texture and bright peach flavor, accented with vanilla and cinnamon. It tastes more like a milkshake than a fruit smoothie! But it’s made with healthy ingredients like peaches, banana and Greek yogurt.GET RECIPE
Perfect Fruit Smoothie
This fruit smoothie is all about a variety of fruits to provide lots of vitamins, nutrients and fiber! It’s got just the right frosty texture and refreshing sweet tart flavor. You don’t even need milk or yogurt: just loads of fruit that’s blended together with water into a beautiful bright puree. This frozen fruit smoothie is the perfect snack to infuse your body with all the good stuff.GET RECIPE
Orange Smoothie
Oranges are often overlooked when it comes to smoothie recipes. But they’ve got a beautifully citrusy flavor and loads of Vitamin C. This orange fruit smoothie is creamy and tangy, with just the right amount of sweetness. When Alex and I served it to a friend she immediately exclaimed, “It tastes like Orange Julius!”GET RECIPE
Raspberry Smoothie
This beautiful raspberry smoothie has it all: the best sweet tart flavor, creamy frosty texture, and stunning brilliant color. This one was an instant favorite in our house! It’s one of the most refreshing fruit smoothies you’ll find. It doubles as a treat: it’s the perfect ending to a meal.GET RECIPE
Grape Smoothie
Here’s a surprisingly delicious puree: the frozen grape smoothie! The flavor is such a pop of sweet tart and delicious, you might not believe it on first sip. Who knew frozen grapes were the key to the tastiest of all smoothies? Consider us impressed. This one stands out as a simple, easy and healthy way to feel like you’re eating a treat.GET RECIPE
Chocolate Strawberry Smoothie
Here’s a smoothie recipe for when you’ve got a chocolate craving: the Chocolate Strawberry Smoothie! Because what’s more fun than chocolate covered strawberries, in drinkable form? This tasty recipe features strawberries, banana, almond butter and cocoa powder, blended up into a lusciously creamy puree. Its rich, fruity flavor makes it an instant hit.GET RECIPE
Acai Berry Smoothie
Love a good acai bowl? Then we’ve got the next best thing…or maybe it’s even better. Meet this Acai Smoothie! It’s everything that’s great about the smoothie bowl, but it’s in easy portable form. You don’t have to worry about it melting in the bowl while you try to arrange the toppings. Just pop it in a glass and slurp with a straw!
Smoothie Ingredients –
a list of fruit for smoothies
The next smoothie ingredient to consider after adding your liquid, is to choose your fruit. Adding fruit to smoothies serves two main functions: to add sweetness and to act as a thickener.
All fruits will add sweetness, but the best ones to give your smoothies that creamy consistency are: banana, avocado, peach, mango, coconut, fig and pear. Without them your smoothie will just be a colored, watery drink. The only other alternative is to use nut butters, but you won’t get that sweetness that comes from fruit.
Fruit is a necessary ingredient in all smoothies, whether you are making green or fruit smoothies. They not only add that necessary sweetness to greens to make them palatable, but they also help to break down those greens, aiding digestion.
If making a simple fruit smoothie, don’t be afraid to mix your fruits, such as combining citrus with berry or tropical fruits.
Should you use fresh or frozen?
Given that most fruits are seasonal, it is not always possible to get good quality fresh fruit year round, so I have no problem using frozen. I think it is far preferable to use frozen fruit rather than poor quality fresh, that has lost most of its nutritional value. The other advantage of using frozen fruit is that it gives your smoothie that chill factor without the need to add ice, and will actually help thicken your smoothie.
Apples
Apples are a great source of soluble and insoluble fiber. Soluble fiber, such as pectin, helps prevent cholesterol build up, reducing the risk of heart disease. The phytonutrients in apples can help regulate blood sugar. You don’t need to peel your apples, in fact most of the vitamin C is located just under the skin. Simply remove the seeds and stem. This is one fruit that should not be frozen. Always use them fresh. When using apples remember that green apples are sour, whereas yellow or red are much sweeter.
Avocado
Avocados are the ideal smoothie ingredient. They make an excellent base for your smoothies, giving them texture and adding creaminess. They are also low in sugar and contain healthy unsaturated fats to give you lasting energy. Avocados are also rich in other essential nutrients, including fiber, B vitamins, vitamins E, C and K, folate and magnesium. They contain all eighteen essential amino acids.
Before adding to smoothies peel, then cut in half and remove the pit. Avocado can be blended with other fruits or vegetables. But remember, when exposed to air the flesh turns brown. So you will need to use it immediately or brush with lemon juice.
Bananas
Bananas, like avocado, are used as thickeners and are one of the most popular smoothie ingredients. It’s easy to see why. They work with just about any other fruit and will add sweetness to greens. They also freeze really well. Adding frozen banana to your smoothie will make it unbelievably smooth and creamy.
Bananas are also one of the best sources of potassium, as well as containing vitamins A, K, C and E, folate, calcium, magnesium and iron. Bananas also have another great benefit, they are recognised for their antacid effect. By strengthening the surface cells of the stomach lining and protecting against acids they are recommended for stomach ulcers.
Berries
The berry group of fruit includes blueberries, strawberries, raspberries, blackberries, cranberries, and grapes. They are colorful, incredibly sweet little balls of pink and purple goodness. Not only are they antioxidant rich, but are also low in sugar, so you can happily add them to your smoothies fresh or frozen.
Blackberries
Are full of fiber, vitamin C and other nutrients.
Blueberries
Blueberries are full of phytonutrients antioxidants and are low in sugar.
Cranberries
Another fruit that is low in sugar. Plus they are great for the urinary and digestive tract. Great for detoxing.
Raspberries
Raspberries are a great fat burner due to their high fiber content and low sugar levels.
Strawberries
Are packed with powerful antioxidants, help reduce inflammation and increase your metabolism.
Grapes
Grapes are rich in resveratrol which is a powerful antioxidant, but use them sparingly, as they are quite sweet.
Coconut
Coconut is another one of those smoothie ingredients that is universally popular. It can be added three different ways: as meat, water or milk.
Coconut meat is found inside fresh young coconuts. The thin watery fluid found inside the coconut is called coconut water. This should not be confused with coconut milk which is made by adding boiling water to dried coconut.
But young, fresh Thai coconuts can be pricey and a little difficult to find. The alternative is to use the pre-packaged coconut milk and dried coconut.
Dried coconut meat may be shredded or flaked but is often soaked with sucrose or fructose solutions or corn syrup so look for the unsweetened varieties.
Young coconut meat is an excellent source of manganese phosphorus and potassium and is a great source of dietary fiber. Coconut also contains protein, calcium, niacin folate, iron, magnesium and zinc.
Figs
Figs contain benzaldehyde, a cancer fighting agent. They are also high in potassium, B vitamins, calcium and magnesium. You can use dried or fresh figs in smoothies.
Dried figs are readily available in supermarkets year round. Fresh figs are available in some supermarkets and Middle Eastern stores in summer and early fall. When purchasing fresh figs, chose fruit that is soft and plump. Remove the skin first, then blend the flesh and seeds.