Homemade fruit smoothie

Beverage

Item Rating: 75/100

1 serving (250 grams) contains 150 calories, 3.0 grams of protein, 1.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		0.9 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		28.3 mg	1%
Total Carbohydrates		33.0 g	12%
	Dietary Fiber	3.8 g	13%
	Sugars	23.6 g
protein		2.8 g	5%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
Iron		0.5 mg	2%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 8 cal (5.4%)

Protein: 11 cal (7.4%)

Carbs: 132 cal (87.2%)

About Homemade fruit smoothie

Homemade fruit smoothies are blended beverages made from fresh fruits, often combined with liquids like water, milk, or yogurt, and sometimes natural sweeteners or protein powders. Originating from Western cuisine influences, they gained widespread popularity as a convenient way to consume multiple nutrients in a single preparation. Fruit smoothies are rich in vitamins (such as C and A), minerals like potassium and magnesium, fiber, and antioxidants. Their exact nutritional profile varies depending on the fruits and additives included but generally provide a healthy mix of carbohydrates and minimal fats, making them ideal for energy replenishment and hydration.

Health Benefits

• Boosts immune health due to high vitamin C content in fruits like oranges, strawberries, and kiwi.
• Supports digestion with dietary fiber found in fruits such as bananas and berries, which help regulate bowel movement.
• Promotes heart health through potassium-rich ingredients like bananas and mangoes that can help regulate blood pressure.
• Provides antioxidant protection from compounds like polyphenols found in blueberries and grapes, which combat oxidative stress.
• Hydrates effectively when fruits with high water content like watermelon and cucumber are incorporated.

Dietary Considerations

Allergens: Contains milk, yogurt, nuts (if added)

Suitable for: Vegan (if made with plant-based liquids), vegetarian, gluten-free

Not suitable for: Lactose-intolerant (if dairy products are used unless alternatives are chosen), low-sugar diets (if sweeteners or high-sugar fruits are included)

Selection and Storage

Store homemade fruit smoothies in a sealed container in the refrigerator for up to 24 hours to maintain freshness and flavor. Shake well before consuming.

Common Questions About Homemade fruit smoothie Nutrition

What is the nutritional content of a homemade fruit smoothie?

The nutritional content of a homemade fruit smoothie depends on the ingredients. A basic smoothie with one banana, 1 cup of frozen berries, and 1 cup of unsweetened almond milk contains about 150-200 calories, 2-3 grams of protein, and 4-5 grams of fiber. It also provides a good source of vitamins C and A, manganese, and potassium.

Can I drink a homemade fruit smoothie on a low-carb or keto diet?

Traditional homemade fruit smoothies are often too high in carbs for a keto diet due to the natural sugars in fruit. To make a smoothie keto-friendly, you can use low-carb options like unsweetened almond milk, leafy greens, avocado, and small amounts of berries, keeping total carbs under 10 grams per serving.

What are the health benefits of homemade fruit smoothies?

Homemade fruit smoothies are rich in vitamins, minerals, and antioxidants, supporting immune function and overall health. They can improve digestion if made with high-fiber fruits like berries and bananas. However, excessive fruit-based smoothies could contribute to high sugar intake, so balance is key.

What is the recommended portion size for a homemade fruit smoothie?

A typical serving size for a homemade fruit smoothie is about 8-12 ounces (1 to 1.5 cups). This portion ensures you're getting a balanced intake of nutrients without too many calories or sugars. Adjust serving sizes based on your dietary goals and activity level.

How do homemade fruit smoothies compare to store-bought ones?

Homemade fruit smoothies are generally healthier because you can control the ingredients and avoid added sugars or preservatives. Store-bought smoothies often contain added sweeteners and can be higher in calories. Preparing them at home allows personalization and the use of fresh, whole ingredients.

Data Sources & Scientific References