Fruit and vegetable smoothie, with dairy
Common food
Photo: Wikipedia
A vibrant, blended drink combining fresh fruits, vegetables, and dairy like milk or yogurt into a smooth, creamy beverage. It offers a naturally sweet, refreshing taste with a velvety texture, and is a quick way to pack in vitamins and minerals. Its low calorie count makes it a light yet nutrient-dense choice.
💚 Why it's loved
People love it for its refreshing, customizable flavor and creamy texture that makes healthy eating feel like a treat. It's a versatile staple in wellness cultures and a convenient breakfast or snack.
⚠️ Watch-outs & how to enjoy it better
The natural sugars can cause blood-sugar spikes if consumed alone, especially on an empty stomach. To counteract this, pair it with a source of protein or healthy fat (like nuts or seeds) or choose a smoothie with more vegetables than fruit.
Key benefits
- Provides quick energy from natural fruit sugars
- Good source of calcium and vitamin D from dairy
- Contains dietary fiber for digestive health
- Hydrating and refreshing
- Easy way to increase daily fruit and vegetable intake
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern smoothie's popularity exploded in the U.S. during the health craze of the 1960s and 70s, but its roots trace back to early 20th-century health food stores and the invention of the electric blender.
Full nutrition (scales with serving)
| Water | 84.2 g |
| Energy | 64.0 kcal |
| Protein | 1.6 g |
| Total lipid (fat) | 0.72 g |
| Carbohydrate, by difference | 12.7 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 9.2 g |
| Calcium, Ca | 52.0 mg |
| Iron, Fe | 0.22 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 40.0 mg |
| Potassium, K | 295 mg |
| Sodium, Na | 26.0 mg |
| Zinc, Zn | 0.22 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 16.5 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.37 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 32.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 32.0 ug |
| Choline, total | 12.0 mg |
| Vitamin B-12 | 0.11 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 58.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 551 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 981 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 77.6 ug |
| Fatty acids, total saturated | 0.30 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.16 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.11 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.10 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is a fruit and vegetable smoothie with dairy a good meal replacement?
It can be a light meal or substantial snack, but may lack sufficient protein and healthy fats to be a complete meal replacement. Adding protein powder, nut butter, or seeds can make it more balanced.
How can I make my smoothie less sugary?
Use more non-starchy vegetables like spinach, kale, or cucumber as the base, limit high-sugar fruits, and add a source of protein or fat to slow sugar absorption.
Can I use non-dairy milk?
Absolutely. Almond, soy, oat, or coconut milk are common substitutes, though they will alter the nutritional profile and creamy texture slightly.