Cooking and Meal Prep Recipes 10 Healthy Fruit Smoothies, All Under 300 Calories By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on August 13, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Ayana Habtemariam, MSW, RDN, LDN Medically reviewed by Ayana Habtemariam, MSW, RDN, LDN Facebook Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Learn about our Medical Review Board Print 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. Best Smoothie Delivery Services 1 Strawberry Oat 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 strawberries1/2 banana1 cup nonfat milk 1/4 cup rolled oats1 teaspoon honey1/4 teaspoon vanilla1/2 cup ice Nutrition: 280 calories13g protein56g carbohydrates6g fiber2g fat 2 Blueberry Beet Smoothie 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 blueberries1/2 banana1 small tangerine, peeled1 beet peeled and sliced1/4 cup plain fat-free Greek yogurt2 teaspoons chia seeds1/4 teaspoon cinnamon1/2 cup ice Nutrition: 288 calories18g protein51g carbohydrates10g fiber4g fat 3 Apple, Spinach, and Lime Smoothie 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, chopped1 tangerine, peeled1 tablespoon lime juice1/4 teaspoon powdered ginger1 cup baby spinach leaves1/2 cup plain non-fat Greek yogurt1 tablespoon honey 1/2 cup ice Nutrition: 246 calories15g protein51g carbohydrates5g fiber1g fat 4 Honeydew Melon and Kiwifruit Smoothie 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 chunks1/2 cup plain nonfat Greek yogurt1/2 cup non-fat milk1 kiwi fruit, peeled and sliced1 tablespoon honey1/4 teaspoon cinnamon1/2 cup ice Nutrition: 285 calories19g protein51g carbohydrates5g fiber1g fat 5 Tropical 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 chunks1 small frozen banana1/2 cup coconut-flavored yogurt (we used Siggi's brand)1/4 teaspoon vanilla1/4 teaspoon ground ginger (or even better use a little chunk of fresh ginger) Nutrition: 277 calories8g protein54g carbohydrates5g fiber6g fat 6 Vegan Raspberry Peanut Butter Smoothie 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 banana1 cup raspberries1 cup almond milk1 tablespoon peanut butter1/2 cup ice Nutrition: 270 calories7g protein38g carbohydrates11g fiber12g fat 7 Orange and Yogurt Smoothie 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 pieces1/2 cup nonfat Greek yogurt1/2 cup nonfat milk1 tablespoon honey1/4 teaspoon vanilla extract1/2 cup ice Nutrition: 239 calories18g protein44g carbohydrates3g fiber1g fat 8 Cherry 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 cherries1/2 banana1 cup nonfat milk1 tablespoon honey1/4 teaspoon vanilla extract1/4 teaspoon cinnamon1/2 cup ice Nutrition: 297 calories,11g protein68g carbohydrates5g fiber1g fat 9 Blueberry Chia Smoothie 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 blueberries1/2 banana1/2 cup nonfat milk1/2 cup plain nonfat Greek Yogurt1 tablespoon chia seeds1/2 cup ice Nutrition: 297 calories20g protein50g carbohydrates8g fiber4g fat 10 Watermelon Mint Smoothie 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 mint1/2 cup plain nonfat Greek yogurt1 tablespoon honey1/2 cup ice Nutrition: 183 calories14g protein34g carbohydrates1g fiber0g 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. How to Make a Healthy, Satisfying Smoothie 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. Chambers L, McCrickerd K, Yeomans MR. Optimising foods for satiety. Trends in Food Science & Technology. 2015;41(2):149-160. doi:10.1016/j.tifs.2014.10.007 U.S. Department of Agriculture. FoodData Central. Strawberries, raw. December 16, 2019. U.S. Department of Agriculture. FoodData Central. Seeds, chia seeds, dried. April 1, 2019. U.S. Department of Agriculture. FoodData Central. Spinach, raw. April 1, 2019. U.S. Department of Agriculture. FoodData Central. Melons, honeydew, raw. April 1, 2019. U.S. Department of Agriculture. FoodData Central. Yogurt, Greek, plain, nonfat. April 1, 2019. U.S. Department of Agriculture. FoodData Central. Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim). December 16, 2019. U.S. Department of Agriculture. FoodData Central. Pineapple, raw. October 30, 2020. U.S. Department of Agriculture. FoodData Central. Raspberries, raw. October 30, 2020. U.S. Department of Agriculture. FoodData Central. Peanut butter. October 30, 2020. U.S. Department of Agriculture. FoodData Central. Banana, raw. October 30, 2020. U.S. Department of Agriculture. FoodData Central. Orange, raw. October 30, 2020. U.S. Department of Agriculture. FoodData Central. Cherries, raw. October 30, 2020. U.S. Department of Agriculture. FoodData Central. Blueberries, raw. October 30, 2020. Baby B, Antony P, Vijayan R. Antioxidant and anticancer properties of berries. Crit Rev Food Sci Nutr. 2018;58(15):2491-2507. doi:10.1080/10408398.2017.1329198 U.S. Department of Agriculture. FoodData Central. Watermelon, raw. October 30, 2020. U.S. Department of Agriculture. FoodData Central. Honey. April 1, 2019. By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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