10 Healthy Fruit Smoothies, All Under 300 Calories

By
Shereen Lehman, MS
Shereen
Shereen Lehman, MS

Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig).

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Updated on August 13, 2021
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 by
Ayana Habtemariam, MSW, RDN, LDN
Ayana Habtemariam, MSW, RDN, LDN
Medically reviewed by Ayana Habtemariam, MSW, RDN, LDN

Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. 

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Fruit smoothies are easy to make and they add so much good nutrition to your daily diet. But, it's important to be mindful of the components. You should be sure you're balancing protein, carbohydrate, and fat ingredients if you want to stay satisfied, longer.

Need some ideas for healthy smoothies? Here are some fruit smoothie combinations that come in under 300 calories each and taste great.

All nutrition data sourced from the U.S. Department of Agriculture's Food Data Central database.

1

Strawberry Oat Smoothie

Smoothie

Verywell / Alexandra Shytsman

This smoothie is just loaded with vitamins and minerals. You’ll get a whole day’s worth of vitamin C in just one smoothie, plus lots of calcium, magnesium, folate, and vitamin A.

Ingredients:

  • 1 cup sliced strawberries
  • 1/2 banana
  • 1 cup nonfat milk 
  • 1/4 cup rolled oats
  • 1 teaspoon honey
  • 1/4 teaspoon vanilla
  • 1/2 cup ice

Nutrition:

  • 280 calories
  • 13g protein
  • 56g carbohydrates
  • 6g fiber
  • 2g fat
2

Blueberry Beet Smoothie

Blueberry, beet and chia smoothie is less than 300 calories.
Westend61/Getty Images

This smoothie combines the goodness of blueberries and a beet for topnotch nutrition and a gorgeous color. The flavor is outstanding as well. The recipe also calls for yogurt and chia seeds.

With this smoothie, you’ll have protein and omega-3 fatty acids as well as tons of vitamins, minerals, and fiber.

Ingredients:

  • 1/2 cup blueberries
  • 1/2 banana
  • 1 small tangerine, peeled
  • 1 beet peeled and sliced
  • 1/4 cup plain fat-free Greek yogurt
  • 2 teaspoons chia seeds
  • 1/4 teaspoon cinnamon
  • 1/2 cup ice

Nutrition:

  • 288 calories
  • 18g protein
  • 51g carbohydrates
  • 10g fiber
  • 4g fat
3

Apple, Spinach, and Lime Smoothie

This apple, spinach and lime smoothie has less then 300 calories.
vanillaechoes/Getty Images

This green smoothie is deliciously sweet, slightly tangy, and so good for you. It’s high in calcium, plus you’re getting a healthy dose of protein, vitamins A and C, and plenty of fiber.

Ingredients:

  • 1 small apple, chopped
  • 1 tangerine, peeled
  • 1 tablespoon lime juice
  • 1/4 teaspoon powdered ginger
  • 1 cup baby spinach leaves
  • 1/2 cup plain non-fat Greek yogurt
  • 1 tablespoon honey 
  • 1/2 cup ice

Nutrition:

  • 246 calories
  • 15g protein
  • 51g carbohydrates
  • 5g fiber
  • 1g fat
4

Honeydew Melon and Kiwifruit Smoothie

Honeydew Melon and Kiwifruit smoothies are less than 300 calories each.
vanillaechoes/Getty Images

Sweet, light honeydew melons and kiwifruits are both high in vitamin C. The yogurt and milk add calcium and protein to this delicious and refreshing smoothie.

Ingredients:

  • 1 cup honeydew melon chunks
  • 1/2 cup plain nonfat Greek yogurt
  • 1/2 cup non-fat milk
  • 1 kiwi fruit, peeled and sliced
  • 1 tablespoon honey
  • 1/4 teaspoon cinnamon
  • 1/2 cup ice

 Nutrition:

  • 285 calories
  • 19g protein
  • 51g carbohydrates
  • 5g fiber
  • 1g fat
5

Tropical Smoothie

Coconut, pineapple and banana smoothie.
MAIKA 777/Getty Images

There are lots of tropical smoothies, but here's one tasty version. It’s good for breakfast and even better when you need a mid-afternoon energy boost.

This smoothie is high in fiber, vitamin C, and B-complex vitamins. Most importantly, it tastes amazing.

Ingredients:

  • 1 cup fresh pineapple chunks
  • 1 small frozen banana
  • 1/2 cup coconut-flavored yogurt (we used Siggi's brand)
  • 1/4 teaspoon vanilla
  • 1/4 teaspoon ground ginger (or even better use a little chunk of fresh ginger)

 Nutrition:

  • 277 calories
  • 8g protein
  • 54g carbohydrates
  • 5g fiber
  • 6g fat
6

Vegan Raspberry Peanut Butter Smoothie

Peanutbutter raspberry smoothie has less than 300 calories.
Westend61/Getty Images

Raspberries are naturally sweet and they’re an excellent source of vitamin C and fiber, along with other vitamins and minerals. Peanut butter adds protein, minerals, and vitamin E to this vegan smoothie. The banana adds potassium and gives it that smoothie texture.

Ingredients:

  • 1/2 banana
  • 1 cup raspberries
  • 1 cup almond milk
  • 1 tablespoon peanut butter
  • 1/2 cup ice 

 Nutrition:

  • 270 calories
  • 7g protein
  • 38g carbohydrates
  • 11g fiber
  • 12g fat
7

Orange and Yogurt Smoothie

Sunshine Orange Smoothies
Rita-Jane Lee/Getty Images

Here’s a delicious smoothie that has enough variety and nutrients to be part of a balanced breakfast and sweet enough to be an afternoon snack. Oranges are loaded with vitamin C and the yogurt adds some protein and a substantial amount of calcium, important for bone health.

Ingredients:

  • One orange, peeled and separated into pieces
  • 1/2 cup nonfat Greek yogurt
  • 1/2 cup nonfat milk
  • 1 tablespoon honey
  • 1/4 teaspoon vanilla extract
  • 1/2 cup ice

 Nutrition:

  • 239 calories
  • 18g protein
  • 44g carbohydrates
  • 3g fiber
  • 1g fat
8

Cherry Smoothie

Cherry Chocolate Smoothie
Ngoc Minh Ngo/Getty Images

Cherries are a good source of fiber, vitamin C, and magnesium, and they have a wonderful deliciously sweet flavor. Half a banana adds potassium and fiber to this smoothie. 

Ingredients:

  • 1 cup sweet pitted cherries
  • 1/2 banana
  • 1 cup nonfat milk
  • 1 tablespoon honey
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • 1/2 cup ice

 Nutrition:

  • 297 calories,
  • 11g protein
  • 68g carbohydrates
  • 5g fiber
  • 1g fat
9

Blueberry Chia Smoothie

Blueberry chia smoothie has less than 300 calories.
Westend61/Getty Images

Blueberries are so good for you because they’re high in most vitamins and minerals, plus they’re packed with antioxidants that help prevent free radical damage to all the cells in your body. Yogurt adds calcium and chia seeds add more protein and omega-3 fatty acids.

Ingredients:

  • 1 cup blueberries
  • 1/2 banana
  • 1/2 cup nonfat milk
  • 1/2 cup plain nonfat Greek Yogurt
  • 1 tablespoon chia seeds
  • 1/2 cup ice

 Nutrition:

  • 297 calories
  • 20g protein
  • 50g carbohydrates
  • 8g fiber
  • 4g fat
10

Watermelon Mint Smoothie

Watermelon mint smoothie has less than 300 calories.
vanillaechoes/Getty Images

Here’s a refreshing, healthful smoothie that’s perfect for relaxing on a hot summer day or for recuperating after a serious workout.

Watermelon is a great source of vitamins A and C and the yogurt adds calcium and protein.

Ingredients:

  • 2 cups watermelon chunks (use seedless watermelon or remove the seeds)
  • 1 1/2 tablespoon fresh mint
  • 1/2 cup plain nonfat Greek yogurt
  • 1 tablespoon honey
  • 1/2 cup ice

 Nutrition:

  • 183 calories
  • 14g protein
  • 34g carbohydrates
  • 1g fiber
  • 0g fat

General Smoothie-Making Tips

Smoothies are supposed to be fun. Use these recipes as a starting point for developing your own creations. Here are some additional tips to keep in mind as you blend.

  • Experiment: Sample your smoothie before you pour it into your glass. Add a little more of whatever you think it needs.
  • Get a good blender: A high-speed, high-powered blender will help you avoid fruit lumps and ice cube chunks.
  • Keep it simple: A basic smoothie includes fruit, liquid or yogurt, and ice. All you need to do is dump all the ingredients in your blender and blend on high until it's smooth.
  • Switch up sweeteners: Most of these smoothies call for a little bit of honey (about a tablespoon), but you can also use maple syrup, a pitted date, or plain sugar. If you skip the sweetener altogether you'll save about 60 calories per smoothie. Stevia and sucralose also work fine as zero-calorie substitutes for honey but use less than 1 tablespoon per smoothie.
  • Use dairy alternatives for vegan smoothies: You can use nut milk, soy milk, or rice milk instead of cow's milk to make a vegan smoothie. If yogurt is required, choose a non-dairy option, such as oat milk yogurt.
  • Use frozen fruit: If you have time, freeze your fruit before making your smoothies. Otherwise, add an extra ice cube or two.
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17 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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