Fruit smoothie, with whole fruit and dairy
Common food
Photo: Wikipedia
A refreshing, blended beverage made from whole fruit and dairy, offering a creamy yet pulpy texture. Its naturally sweet taste is balanced by the tang of yogurt or milk, making it a vibrant, drinkable snack. With only 66 kcal per 100g, it's a light yet satisfying option packed with fruit's natural vitamins.
Calorie split: 14% protein · 71% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its customizable, vibrant flavors and the ability to pack multiple servings of fruit into one delicious, creamy drink. It's a beloved staple for quick breakfasts, post-workout refreshment, and healthy treats across cultures.
⚠️ Watch-outs & how to enjoy it better
The natural fruit sugars can cause a rapid blood-sugar spike, especially if made with high-sugar fruits like mango or pineapple and no added protein or fat. To counteract this, blend in a scoop of protein powder, a tablespoon of nut butter, or use Greek yogurt as the base to slow sugar absorption.
Key benefits
- Provides quick energy from natural fruit sugars.
- Good source of calcium and probiotics if made with yogurt.
- Offers dietary fiber from whole blended fruit.
- Hydrating and easy to digest.
- Can be a convenient way to increase fruit intake.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The smoothie as we know it gained popularity in the United States during the health food movement of the 1960s and 70s, but its roots trace back to health food stores in West Hollywood, California.
Full nutrition (USDA data · scales with serving)
| Water | 84.0 g |
| Energy | 66.0 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 1.1 g |
| Carbohydrate, by difference | 12.0 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 8.9 g |
| Calcium, Ca | 80.0 mg |
| Iron, Fe | 0.19 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 174 mg |
| Sodium, Na | 28.0 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 1.5 ug |
| Vitamin C, total ascorbic acid | 9.5 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.31 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 11.8 mg |
| Vitamin B-12 | 0.28 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 19.0 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 19.0 ug |
| Vitamin E (alpha-tocopherol) | 0.16 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 3.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.59 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.27 g |
| SFA 18:0 | 0.09 g |
| Fatty acids, total monounsaturated | 0.24 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.23 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.03 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 | 4.0 mg |
FAQ
Is a fruit smoothie with dairy a complete meal?
It can be a balanced snack or part of a meal, but for a complete meal, ensure it contains sufficient protein (from dairy or added powder), healthy fats (like nut butter or seeds), and fiber to promote fullness and stable energy.
How can I make my smoothie less sugary?
Use lower-sugar fruits like berries, add vegetables like spinach or kale, include a protein source like Greek yogurt or protein powder, and avoid adding extra sweeteners like honey or juice.
Is it better to use fresh or frozen fruit?
Frozen fruit creates a thicker, colder, milkshake-like texture without needing ice, which can dilute flavor. Fresh fruit yields a thinner, more juice-like consistency. Both are nutritious.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.66 kcal/g · 14% calories from protein · 1.1 g fiber · 8.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.