Fruit smoothie, with whole fruit, no dairy, added protein
Common food
Photo: Wikipedia
A vibrant, dairy-free blend of whole fruits and protein powder, this smoothie is a light yet satisfying drink with a naturally sweet, fruity flavor and a smooth, slightly pulpy texture from the fruit fiber. It packs a surprising protein punch for its low calorie count, making it a lean, energizing choice for a quick breakfast or post-workout refuel.
Calorie split: 32% protein · 63% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love it for its refreshing, naturally sweet taste that feels like a treat while being nutritionally smart. Its versatility allows for endless flavor combinations, from tropical mango-pineapple to berry-banana, fitting seamlessly into busy, health-conscious lifestyles.
⚠️ Watch-outs & how to enjoy it better
The natural sugars from fruit can cause a blood-sugar spike if consumed alone, especially for those with insulin sensitivity. To counteract this, pair the smoothie with a source of healthy fat (like a handful of nuts) or extra fiber to slow sugar absorption, and consider a smaller portion if using it as a snack rather than a meal.
Key benefits
- High protein-to-calorie ratio supports muscle maintenance
- Dairy-free and vegan-friendly
- Whole fruit provides natural fiber and micronutrients
- Low in fat and cholesterol
- Quick and convenient nutrient-dense meal or snack
🌍 Where it's eaten
💡 Did you know?
The concept of blending fruit with protein powder for a 'smoothie' became popular in the 1960s health food movement, but the word 'smoothie' itself was trademarked in 1949 by a California company selling a fruit drink.
Full nutrition (USDA data · scales with serving)
| Water | 80.0 g |
| Energy | 76.0 kcal |
| Protein | 6.2 g |
| Total lipid (fat) | 0.44 g |
| Carbohydrate, by difference | 12.2 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 8.1 g |
| Calcium, Ca | 59.0 mg |
| Iron, Fe | 0.30 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 111 mg |
| Potassium, K | 195 mg |
| Sodium, Na | 13.0 mg |
| Zinc, Zn | 0.53 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 2.1 ug |
| Vitamin C, total ascorbic acid | 21.0 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.17 mg |
| Niacin | 0.41 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 20.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 20.0 ug |
| Choline, total | 22.3 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 16.0 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 33.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.09 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.11 g |
| PUFA 18:2 | 0.08 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 | 1.0 mg |
FAQ
Is this smoothie suitable for a low-carb diet?
Not typically. With 12.2g of carbs per 100g, it's moderate in carbohydrates. For low-carb needs, choose lower-sugar fruits (like berries) and limit portion size.
Can I make this ahead of time?
Yes, but it's best consumed fresh. If pre-made, store in an airtight container in the fridge for up to 24 hours; separation may occur, so shake well before drinking.
What protein powder works best in this smoothie?
Plant-based proteins like pea, soy, or hemp powder complement the dairy-free profile. Whey protein can be used if dairy is not a concern, but plant-based blends often mix better with fruit flavors.
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 0.76 kcal/g · 33% calories from protein · 1.6 g fiber · 8.1 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: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.