Smoothies have a reputation as diet food, and they can be. A well-built smoothie can replace a less healthy breakfast and keep you full until lunch. But a smoothie made with juice, sweetened yogurt and a few toppings can carry as many calories as a full meal without feeling like one.
When smoothies help
- They replace something. A smoothie instead of a pastry or a sugary cereal is a real improvement. A smoothie on top of breakfast is not.
- They have protein and fiber. Protein and fiber are what keep you full. A fruit-only smoothie is digested quickly; one with Greek yogurt, protein powder or chia lasts much longer.
- They add vegetables. Greens add volume and nutrients for very few calories.
When smoothies backfire
- Juice as the base. It adds sugar without fiber. Use water, coconut water or unsweetened milk.
- Too much fruit. Four or five portions of fruit in one cup is a lot of sugar, even if it is natural.
- Heavy add-ins. Nut butters, honey and granola are fine measured with a spoon, not poured.
- Size. Shop smoothies are often 16 to 24 ounces, closer to two servings than one.
What about smoothie bowls?
Smoothie bowls are smoothies with less liquid and more toppings, and the toppings are where the calories pile up: granola, nut butter, coconut and honey can easily double a bowl. Keep toppings to one crunchy item, fresh fruit and at most one sweet finish. We go into detail in Are Açaí Bowls Good for Weight Loss?
A formula for a filling, lighter smoothie
- 1 cup unsweetened almond milk, water or coconut water.
- 1 cup frozen fruit, ideally berries or half a banana plus berries.
- A large handful of spinach or kale.
- One protein: 1/2 cup Greek yogurt or a scoop of protein powder.
- One fat or fiber: 1 tbsp chia, flax or nut butter.
Our Green Smoothie with a scoop of protein powder fits this template well. See all of our smoothie recipes.
The bottom line
Smoothies can absolutely help you lose weight when they replace a less balanced meal and include protein, fiber and vegetables. Treat them as a meal, keep the portion to one serving, and watch the extras. If you are managing a health condition, a registered dietitian can help you fit smoothies into your plan.
