Smoothie

A smoothie is a thick, creamy beverage made by blending raw fruits or vegetables with a liquid base like water, juice, or milk, often enhanced with yogurt, protein powder, or sweeteners. Originating in health food circles in the United States during the 1960s, it has become a global staple for quick, on-the-go nutrition.

🍳 View the full Smoothie recipe →

🍽️ Nutrition at a glance

Smoothies are typically carbohydrate-rich, deriving natural sugars from fruits, but can be balanced with protein and healthy fats from additions like yogurt, nuts, or seeds. A standard 12-16 ounce serving usually ranges from 200 to 400 calories, providing a good source of vitamins, minerals, and dietary fiber.

Nutrition breakdown

Calories	150 kcal
Protein	3 g
Carbs	30 g
Fat	2 g
Fiber	4 g
Sugar	20 g
Sodium	50 mg
Potassium	350 mg
Vitamin C	30 mg
Vitamin A	100 mcg
Calcium	100 mg
Magnesium	40 mg
Iron	1.5 mg
Vitamin K	20 mcg
Folate	50 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the smoothie has evolved from a niche health drink to a mainstream canvas for culinary creativity, with countless regional variations and superfood trends. Nutritionally, its unique blend of whole ingredients allows for easy digestion and nutrient absorption, making it a popular choice for post-workout recovery or a quick meal replacement.