Smoothie base

Beverage

Item Rating: 72/100

1 serving (250 grams) contains 150 calories, 3.0 grams of protein, 2.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		1.9 g	2%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.2 mg	2%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	1.9 g	6%
	Sugars	18.9 g
protein		2.8 g	5%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
Iron		0.5 mg	2%
Potassium		283.0 mg	6%

* 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: 17 cal (12.1%)

Protein: 11 cal (7.9%)

Carbs: 113 cal (80.0%)

About Smoothie base

A smoothie base typically refers to a liquid or semi-liquid foundation used to create smoothies, commonly including ingredients like milk, yogurt, plant-based milk alternatives, juice, or coconut water. Originating from health-conscious and customizable recipes, smoothies are popular in many global cuisines, particularly American and tropical cuisines, for their versatility. Nutritional profiles vary depending on the base. Dairy-based options like milk and yogurt provide protein, calcium, and probiotics, while plant-based alternatives like almond milk or oat milk are often lower in calories and saturated fat but may have added vitamins like B12. Coconut water is a hydrating, low-calorie choice packed with potassium.

Health Benefits

• Supports hydration due to high water content in options like coconut water, which also contains potassium to maintain electrolyte balance.
• May aid digestion if yogurt is used, as it contains probiotics that promote gut health.
• Provides essential micronutrients such as calcium and vitamin D in dairy-based options, which contribute to bone health.

Dietary Considerations

Allergens: Contains dairy, tree nuts (e.g., almond milk), soy (e.g., soy milk), gluten (possible in oat products)

Suitable for: Vegetarian, vegan (with plant-based options), low-fat (depending on the base)

Not suitable for: Lactose-intolerant individuals (if using dairy), people with nut allergies (if using almond milk), those on strict keto diets (if high carbs like juice or oat milk are included)

Selection and Storage

Refrigerate liquid bases under 40°F (4°C) in sealed containers and consume before expiry. Use fresh before blending for maximum nutrient retention.

Common Questions About Smoothie base Nutrition

What are the key nutritional components of a smoothie base?

The nutritional content of a smoothie base largely depends on its ingredients. For example, a base of Greek yogurt contains approximately 10 grams of protein per 100 grams, while a fruit juice base may be higher in sugars and calories, averaging around 50-100 calories per 8-ounce serving. Most bases also provide vitamins, such as Vitamin C from fruit juices or calcium from dairy.

Is a smoothie base suitable for a vegan diet?

Yes, certain smoothie bases are suitable for a vegan diet, such as almond milk, coconut milk, or oat milk. However, dairy-based bases like regular milk or yogurt are not vegan. Always check labels to confirm ingredients comply with a vegan lifestyle.

What are the health benefits or concerns of using a smoothie base?

Smoothie bases can offer health benefits such as hydration, nutrient intake, and digestive support (in the case of yogurt or plant-based milks). However, fruit juice-based options often contain high sugar levels, which may spike blood sugar. Opt for unsweetened bases to reduce sugar intake and maintain a healthier choice.

What is the recommended portion size for a smoothie base?

The portion size depends on the type of base you use, but generally 8 ounces (1 cup) is a common serving size. For calorie-conscious diets, consider using unsweetened almond milk or low-fat yogurt, which are often lower in calories compared to fruit juices.

How does a smoothie base compare to plain water or milk in smoothies?

Smoothie bases like almond milk or yogurt add creaminess, flavor, and additional nutrients, while water is calorie-free but lacks nutrients. Milk offers protein, calcium, and fat, depending on the type, making it a more nutrient-dense option than water but higher in calories. Choose according to your dietary goals.

Data Sources & Scientific References