How to make a healthier smoothie
January 02, 2026
Medically Reviewed | Last reviewed by Lindsey Wohlford on January 02, 2026
Is your smoothie as healthy as you think it is? Smoothies can be a great source of nutrients. But they can also be a source of extra sugar and calories.
“If you’re not making them right, smoothies can be full of empty calories, leading to unwanted weight gain,” says Lindsey Wolhford, a wellness dietitian at MD Anderson.
Extra calories can lead to obesity, which increases your risk for cancer and other diseases.
Follow these tips to make sure you’re packing your smoothies full of vitamins and other nutrients — not just extra sugar.
Watch your portion size
“One of the biggest mistakes I see with smoothies is making them too large,” Wolhford says.
So, keep your smoothies between 8 and 12 ounces, and be sure to include their calorie counts in your daily calorie intake.
Choose smoothies over juice
Juicing fruits and vegetables strips them of many of their nutrients. Often, you’re left with high quantities of sugar and not much else. By blending the fruits and vegetables into a smoothie, you’ll keep a lot of the nutrients, including fiber, which fills you up and helps you digest more slowly.
Don’t forget your veggies
Even if you pick a smoothie over juice, make sure that your smoothie doesn’t contain too much sugar. Sugar is an empty calorie, meaning it offers no nutritional benefits.
“The sugar in fruits is naturally occurring, which is preferable to refined sugar,” Wolhford says. “But it’s still sugar.”
Instead of making all-fruit smoothies, consider adding a few veggies. Beets, carrots, avocado, pumpkin and sweet potato will all add sweetness to your smoothie, but they have less sugar than many fruits.
Key takeaways
- Keep your smoothies between 8 and 12 ounces each.
- Stick to 30 grams of protein or less.
- Swap out some fruits with sweet veggies, which contain less sugar.
- Switch up the type of smoothie you drink, so you get a variety of nutrients.
- Add flax meal and seeds to make your smoothies even healthier.
Be careful with protein powders
Protein powders can be a good way to get the protein you need, but don’t go overboard.
“Stick to 30 grams of protein or less in a smoothie,” Wolhford says. “Your body can’t process more than that at one time.”
Keep in mind that your body also uses nutrients from food better than it does powders, so look for other protein sources. Whole food sources of protein include tofu, kefir, peanut butter and nuts.
Wolhford also recommends making a cashew cream by blending cashews that have been soaked in water for a serving of protein with healthy fat. If you’re using yogurt for protein, make sure it’s low in fat and doesn’t contain any added sugars.
Go for variety
Different fruits and vegetables offer different nutrients and different benefits. So, don’t just drink the same smoothie every day. Switch it up to ensure that you’re getting different vitamins and antioxidants.
Add some extra nutrients
Take your smoothie to the next level by adding other ingredients that make it even healthier.
For instance, try blending in some flax meal or chia seeds for omega-3s, a type of healthy fat. Or sprinkle in some old-fashioned oats for a boost of fiber.
Follow these tips and your smoothie will give your body the vitamins and nutrients it needs — not just empty calories.
Request an appointment at MD Anderson online or call 1-877-632-6789.
Topics
NutritionOne of the biggest mistakes I see with smoothies is making them too large.
Lindsey Wohlford
Dietitian