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, a large banana blended into your smoothie accounts for over 20 grams of sugar!
Yes, naturally occurring sugars [1], 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 [3] | 0.0 |
| Spinach (one cup) | 7 [4] | 0.1 |
| Avocado (1/4 fruit) | 103 [5] | 0.3 |
| Broccoli (one cup) | 31 [6] | 1.5 |
| Cranberries (one cup) | 51 [7] | 4.4 |
| Raspberries (one cup) | 64 [8] | 5.4 |
| Blackberries (one cup) | 62 [9] | 7.0 |
| Strawberries (one cup) | 46 [10] | 7.1 |
Liquid Base
| Calories | Sugar (grams) | |
|---|---|---|
| Rice milk, unsweetened | 45 [11] | 0.0 |
| Almond milk, unsweetened | 40 [12] | 1.0 |
| Soy milk, unsweetened | 60 [13] | 1.0 |
| Coconut milk, unsweetened | 45 [14] | 1.0 |
Thickeners
| Calories | Sugar (grams) | |
|---|---|---|
| Rolled oats (1/4 cup) | 75 [15] | 0.5 |
| Cannellini beans (1/4 cup) | 60 [16] | 0.5 |
| Low-fat cottage cheese (one cup) | 203 [17] | 0.7 |
| Almonds (1/4 cup) | 107 [18] | 0.8 |
| Almond butter (one tablespoon) | 90 [19] | 1.0 |
| Soft tofu (1/2 cup) | 53 [20] | 1.3 |
| Walnuts (1/4 cup) | 109 [21] | 1.6 |
Extras
| Calories | Sugar (grams) | |
|---|---|---|
| Cinnamon (one teaspoon) | 6 [22] | 0.0 |
| Ginger (one teaspoon, chopped) | 1 [23] | 0.0 |
| Raw cacao nibs (one tablespoon) | 90 [24] | 0.0 |
| Ground flaxseed (one tablespoon) | 37 [25] | 0.1 |
| Fresh lime (one tablespoon) | 10 [26] | 0.5 |
| Chia seeds (one tablespoon) | 67 [27] | 0.5 |
| Spirulina powder (one serving) | 81 [28] | 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 [29], 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 [30], 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 [31], 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 [32], 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 [33], 8.6 grams of sugar, 12.5 grams of protein
