Skip Nav
Summer
The 25 Best Exercises to Tone Your Abs (and None of the Moves Are Crunches)
Beginner Fitness Tips
Why Deadlifts Are the Best Exercise For Weight Loss
Healthy Recipes
Healthy 5-Ingredient (or Less) Soup Recipes to Make This Winter

Low-Sugar Smoothie Ingredients

Stop the Sugar Bomb! How to Blend a Weight-Loss-Approved Smoothie

Smoothies are a simple and easy way to load up on healthy ingredients in one tall glass, but the sky-high sugar content in many blends can make your jaw drop. For example, while delicious, one medium banana blended into your smoothie accounts for over 14 grams of sugar!

Yes, naturally occurring sugars, like those from fruit, are welcome in a balanced diet, but too much of anything isn't good — especially if you're concerned about elevated blood sugar levels or you're trying to cut back on carbs. The following charts break down some of the best low-sugar ingredient options to try out today. To go one step further, we've added five easy smoothie recipes at the bottom that keep sugar well under 10 grams per glass.

Produce

Calories Sugar (grams)
Kale (one cup) 33 0.0
Spinach (one cup) 7 0.1
Avocado (1/4 fruit) 103 0.3
Broccoli (one cup) 31 1.5
Cranberries (one cup) 51 4.4
Raspberries (one cup) 64 5.4
Blackberries (one cup) 62 7.0
Strawberries (one cup) 46 7.1

Liquid Base

Calories Sugar (grams)
Rice milk, unsweetened 45 0.0
Almond milk, unsweetened 40 1.0
Soy milk, unsweetened 60 1.0
Coconut milk, unsweetened 45 1.0

Thickeners

Calories Sugar (grams)
Rolled oats (1/4 cup) 75 0.5
Cannellini beans (1/4 cup) 60 0.5
Low-fat cottage cheese (one cup) 203 0.7
Almonds (1/4 cup) 107 0.8
Almond butter (one tablespoon) 90 1.0
Soft tofu (1/2 cup) 53 1.3
Walnuts (1/4 cup) 109 1.6

Extras

Calories Sugar (grams)
Cinnamon (one teaspoon) 6 0.0
Ginger (one teaspoon, chopped) 1 0.0
Raw cacao nibs (one tablespoon) 90 0.0
Ground flaxseed (one tablespoon) 37 0.1
Fresh lime (one tablespoon) 10 0.5
Chia seeds (one tablespoon) 67 0.5
Spirulina powder (one serving) 81 1.0

Easy Recipe Combos

  • One cup kale, 1/4 avocado, one cup unsweetened almond milk, 1/4 cup rolled oats, 1/2 teaspoon cinnamon, 1/2 cup crushed ice = 239 calories, 0.9 grams of sugar, 7.6 grams of protein
  • One cup spinach, 1/4 avocado, one cup unsweetened almond milk, one tablespoon nut butter, one tablespoon cacao nibs, 1/2 cup crushed ice = 381 calories, 1.4 grams of sugar, 10.2 grams of protein
  • One cup spinach, one cup raspberries, one cup unsweetened rice milk, one cup cottage cheese, 1/2 cup crushed ice = 316 calories, 6.3 grams of sugar, 34 grams of protein
  • One cup raspberries, 1/4 avocado, one cup unsweetened coconut milk, one teaspoon ginger, one tablespoon lime juice, 1/2 cup crushed ice = 225 calories, 6.9 grams of sugar, 3.5 grams of protein
  • One cup kale, one cup strawberries, one cup unsweetened soy milk, 1/8 cup almonds, one serving spirulina = 228 calories, 8.6 grams of sugar, 12.5 grams of protein
Image Source: POPSUGAR Photography / Anna Monette Roberts
Around The Web
Join The Conversation
How to Eat Healthy on a Budget
Low-Sugar Breakfast Ideas With Under 30 Grams
Add Flaxmeal to Smoothies For Weight Loss
Hot Wellness Drinks
What Is Golden Milk?
What Tea Is Best For Health?
How to Lose Weight Without Trying

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds