Knowing what goes in a smoothie is the difference between a drink that keeps you full until lunch and one that leaves you hungry an hour later.
A good smoothie has a simple structure. It needs a liquid base, fruit for flavor and natural sweetness, ideally some vegetables, and one or two add-ins for protein, fiber or healthy fats.
This guide walks through each of those building blocks. It covers the best fruits for smoothies, how to pick a smoothie base and how much of each ingredient to use.
Key Takeaways (TL;DR)
- What goes in a smoothie: ¾–1 cup of liquid, 1–1½ cups of fruit, a handful of greens and 1–2 tablespoons of an add-in make one balanced smoothie.
- Best fruits: Bananas and mangoes add creaminess, while berries bring fiber and color with less sugar per cup.
- Smoothie base: Water keeps calories low, while dairy or soy milk adds about 7–8 grams of protein per cup.
- Vegetables: Spinach and frozen cauliflower blend in with almost no change to the flavor.
- Add-ins: Greek yogurt, nut butter, oats and seeds add protein, fiber or healthy fats that help the smoothie keep you full.
- The faster option: kencko's Reds, Purples, Blues and Greens combine real fruits and vegetables in shelf-stable sachets that are ready in under 30 seconds.
Table of Contents
What Goes in a Smoothie: at a Glance
What Goes in a Smoothie? The 4 Building Blocks
If you're learning what goes in a smoothie, it helps to understand the role of each ingredient before choosing a recipe.
Most homemade smoothies combine 4 components:
- A liquid base: Helps the blender blades move and sets how thick the finished drink will be.
- Fruit: Provides natural sweetness, fiber and vitamins. Frozen fruit also cools and thickens the mix at the same time.
- Vegetables: Add extra nutrients, and mild options like leafy greens barely change the flavor.
- Add-ins: Bring protein, fiber, healthy fats or extra creaminess, depending on what the fruit and liquid already provide.
You don't need every add-in to be put into a single glass.
With those components covered, the sections below look at each one in more detail, starting with the smoothie base.
How to Choose Your Smoothie Base
As stated previously, your smoothie base is the liquid that brings everything together. It also has a bigger effect on nutrition than most people expect.
For one serving, ¾ to 1 cup of liquid is usually enough. Start with ¾ cup if you're using fresh fruit, since frozen fruit needs more liquid to blend smoothly.
The table below compares the most common options:
Whichever base you choose, pick the unsweetened versions wherever possible. This is because sweetened plant milk can add several grams of sugar, even before you've added any fruit.
Fruit juice is a good option too, but it adds sugar without the necessary fiber present in whole fruit.
If you like the flavor, use a small splash along with water or milk, instead of making it the entire base.
Best Fruits for Smoothies: 6 Options Worth Adding
Fruits are the key ingredient which give most smoothies their natural sweetness, flavor and texture. Choosing the right ones can also help you get more fiber, vitamins and minerals into your daily diet.
In fact, adding around 1 to 1 1⁄2 cups of fruit to your smoothie can contribute toward your daily fruit intake, something only about 1 in 8 US adults meets, according to the CDC.
So, which fruits should you choose? The 6 options below each bring something different to your smoothie:
1. Bananas
If you enjoy thick, creamy smoothies, bananas are a good place to start. Their naturally sweet flavor works well with most other fruits, while their soft texture helps create a smooth, creamy consistency.
Bananas also provide potassium, with a medium-sized banana containing approximately 420mg. Since they're naturally sweet, you can start with half a banana, especially when combining it with other fruits.
For an even thicker smoothie, try slicing and freezing ripe bananas before blending. This gives your drink a creamier consistency without the need to add extra ice.
2. Berries
Berries are a great alternative if you prefer something less sweet. They're known for adding a slightly tart flavor, which balances the sweetness of ingredients like bananas.
They're also a good source of fiber and other nutrients, with raspberries alone providing around 8 grams of fiber per cup, while strawberries are rich in vitamin C.
Blueberries, meanwhile, contain anthocyanins, which are plant compounds rich in antioxidant properties.
The good thing about berries is that they freeze well, making the frozen combination of berries a convenient option for your smoothie throughout the year.
3. Mango
Adding mango to your smoothie is worth it if you enjoy a creamy texture but want something different from bananas. Its naturally thick texture and tropical sweetness make it a good base for fruit smoothies.
Beyond flavor, a cup of mango provides over half the daily value for vitamin C, plus some vitamin A.
Fresh or frozen mangoes both work, but frozen chunks skip the peeling and pitting and thicken the drink without watering it down.
4. Pineapple
Pineapple is another great option, owing to its bright and tangy flavor. It carries a natural sweetness and acidity which work particularly well with leafy greens, helping balance the earthy taste of ingredients like spinach and kale.
Pineapple also provides vitamin C and contains bromelain, which is a naturally occurring enzyme. However, since the fruit's flavor is relatively strong, it's recommended that you start with around ½ cup per smoothie.
You can adjust the amount later on, depending on how much pineapple flavor you prefer.
5. Kiwi
Kiwi is a good choice if you want to add some tartness to an otherwise sweet smoothie. Its slightly tangy flavor pairs particularly well with fruits like bananas and mangoes, creating a more balanced taste.
A kiwi is also rich in vitamin C, with one whole fruit providing approximately 64mg, or more than two-thirds of the daily value of vitamin C.
For the best texture, peel the kiwi before blending. You can also combine it with frozen banana or mango to balance its tartness while keeping the smoothie creamy.
6. Cherries and Peaches
Cherries and peaches are good options if you want to try something different from the usual berries, bananas, or tropical fruits in your smoothies.
The former have a rich, sweet-tart flavor, while peaches have a milder sweetness and softer flavor.
Both fruits are also rich in vitamin C and other nutrients, which makes them useful additions for variety in your smoothies.
For convenience, you can also use frozen, pitted cherries or sliced peaches. Both blend well with other ingredients and help create a thicker, chilled smoothie without extra ice.
For ideas on how to combine these fruits, kencko's guide to the best smoothie combinations covers flavor pairings in more detail.
Adding Vegetables Without Changing the Flavor
Vegetables are the most overlooked part of what goes in a smoothie. They add fiber and nutrients with little extra sugar, and many blend in so well you'll barely taste them.
The key is starting with mild options and letting fruit lead the flavor. The vegetables below show how each one affects the taste and texture of your smoothie:
- Spinach: The mildest leafy green. One cup of raw spinach adds folate, iron and vitamin A with almost no change in taste.
- Kale: Stronger and slightly bitter. Start with ½ cup and pair it with pineapple or banana.
- Frozen cauliflower: Adds thickness and creaminess with a neutral flavor. Use about ½ cup in place of some of the banana.
- Cucumber: Light and refreshing, with high water content. It works well in green smoothies.
- Carrots and beets: Add natural sweetness and color, but they have a stronger flavor. Use small amounts and blend well.
If you're new to green smoothies, try 1 cup of spinach with 1 cup of fruit. Once you're used to the taste, increase the greens or try kale.
What to Add to Smoothies for Protein, Fiber and Healthy Fats
Fruit and liquid alone make a refreshing drink, but they won't keep you full for long. Knowing what to add to smoothies is what turns them into a satisfying meal or snack.
Most add-ins fall into the three groups below, and picking one or two of them is usually enough for a single smoothie.
1. Protein
Adding protein helps your smoothie keep you full for longer, especially when it replaces breakfast.
Common options include:
- Plain Greek yogurt: About 10 grams of protein per ½ cup, plus a thick, tangy texture.
- Protein powder: Usually 15–25 grams per scoop, depending on the brand.
- Silken tofu: A neutral-tasting, plant-based option that adds creaminess.
- Dairy or soy milk: About 7–8 grams per cup when used as the base.
2. Fiber and Healthy Fats
Like protein, fiber and healthy fats ensure that the smoothie keeps you full, since they're known for slowing down digestion.
Seeds are among the easiest ways to add both, with chia seeds and ground flaxseed bringing fiber and omega-3s to the mix. In addition, the hemp hearts also add another source of protein.
For a full breakdown, see kencko's guide to the best seeds to add to smoothies.
Keeping that in mind, here are a few fiber-friendly options:
- Rolled oats: About ¼ cup adds fiber and makes the smoothie thicker.
- Nut butter: 1 tablespoon of almond or peanut butter adds healthy fats and creaminess.
- Avocado: A quarter of an avocado adds a silky texture with almost no flavor.
Once your smoothie has enough protein, fiber and healthy fats, a few simple flavor boosters can round out the taste.
3. Flavor Boosters
Spices and extracts are the simplest way to round out a smoothie's taste, since they add flavor without any sugar.
Even a pinch of cinnamon, a little fresh ginger or ½ teaspoon of vanilla extract can make a noticeable difference.
You can also use unsweetened cocoa powder for a chocolatey banana smoothie, or add a squeeze of lemon or lime to brighten a green one.
Choosing the right add-ins is only half the picture, though, since a few common ingredients can work against everything you've added so far. The next section covers which ones to leave out, and what to use instead.
What to Leave Out of Your Smoothie
Even a smoothie made with fruit and vegetables can end up surprisingly high in sugar.
When deciding what goes in a smoothie, there are a few ingredients you should limit or leave out of the mix entirely:
- Added sweeteners: Honey, maple syrup and agave add sugar without fiber. Ripe bananas or a date usually provide enough sweetness.
- Sweetened yogurt and milk: Flavored versions can contain more added sugar than you'd expect. Choose plain and unsweetened instead.
- Large amounts of juice: Juice adds sugar without the fiber of whole fruit, so keep it to a small splash.
- Oversized portions: Several cups of fruit plus multiple add-ins can push a smoothie past 600 calories. Stick to the amounts in this guide for one serving.
Leaving these out keeps the focus on fruit, vegetables and the add-ins covered above. From there, the last step is getting the proportions right.
A Simple Formula for a Balanced Smoothie
Once you know what goes in a smoothie, putting one together is straightforward.
This formula makes one serving:
- Add the liquid: Pour in ¾–1 cup of your smoothie base first so the blades move freely.
- Add soft ingredients and greens: Add yogurt, nut butter and leafy greens next.
- Add fruit: Add 1–1½ cups of fresh or frozen fruit.
- Add your extras: Include 1–2 tablespoons of seeds or oats, plus any spices.
- Blend and adjust: Blend for 45–60 seconds. Add a splash of liquid if it's too thick, or more frozen fruit if it's too thin.
Adding ingredients in this order helps the blender work efficiently, with liquid near the blades and frozen fruit on top.
After a few rounds, you'll be able to adjust each step by taste and build a balanced smoothie without measuring a thing.
A Faster Way to Get Fruits and Vegetables in Your Smoothie
Even with the formula down, making a smoothie from scratch is a cumbersome process. It involves buying fresh produce, washing and chopping it, and then cleaning the blender afterward.
On busy mornings, this multi-step process is often the reason why the habit doesn't stick.
At kencko, our smoothie sachets take care of all this, so you can skip the chopping, blending and cleanup. Made from freeze-dried fruits and vegetables, you can mix the smoothies with water, milk or a plant-based liquid to keep it ready for consumption in under 30 seconds.
The 4 core flavors each cover a different style of smoothie:
- Reds: Strawberry, banana, apple and raspberry, with chia seeds and a little ginger.
- Purples: Blueberry, blackberry, strawberry and banana for a classic berry blend.
- Blues: Pineapple, kiwi and banana, with blue spirulina for its color.
- Greens: Spinach and kale balanced with pineapple, kiwi and banana.
Each 18g sachet provides 30% of the recommended daily intake of fruits and vegetables. To make one, add a sachet to 5–7 ounces of water or milk and shake for 10–15 seconds.
Because the sachets are shelf-stable, they keep in a cupboard or desk drawer without a freezer. You can also use them as a base and blend in yogurt, nut butter or seeds mentioned in this guide.
Everything You Need to Know About What Goes in a Smoothie
Get Real Fruits and Vegetables in Your Smoothie in Under 30 Seconds
If you want to know exactly what goes in a smoothie, kencko keeps it simple: our smoothies contain only freeze-dried fruits and vegetables – no artificial flavors, added sugars or preservatives.
Each sachet is shelf-stable and ready in under 30 seconds with a shaker bottle, so there's no produce to buy, prep or throw away. That makes us a practical fit for busy professionals, shift workers and anyone who wants a nutritious smoothie without the prep.
Start a smoothie subscription with kencko to get your first box delivered with the 4 core flavors. From the second box onwards, you get to choose flavors that match your taste or goals.
That way, users get the exact ingredients you prefer, with the option to pause or cancel anytime you want.
FAQs About What Goes in a Smoothie
What goes in a smoothie?
A balanced smoothie combines a liquid base, fruit, vegetables and one or two add-ins. For one serving, use ¾–1 cup of liquid, 1–1½ cups of fruit and about 1 cup of leafy greens. Then add 1–2 tablespoons of seeds, oats or nut butter, or ½ cup of Greek yogurt for protein.
What are the best fruits for smoothies?
Bananas, berries, mangoes, pineapple and kiwi are all strong choices. Bananas and mangoes add creaminess, while berries bring fiber with less sugar per cup. Raspberries, for example, provide about 8 grams of fiber per cup, and a single kiwi offers around 64mg of vitamin C.
What is the healthiest smoothie base?
Water and unsweetened milks are the healthiest options. Water adds no calories, while dairy milk and unsweetened soy milk add about 7–8 grams of protein per cup. Fruit juice works better as a small splash than as the full base, since it adds sugar without fiber.
What can I add to a smoothie to make it more filling?
Protein, fiber and healthy fats all help a smoothie keep you full for longer. Try ½ cup of Greek yogurt for about 10 grams of protein, ¼ cup of rolled oats, or 1 tablespoon of chia seeds or nut butter. One or two of these is usually enough for a single serving.
Can you put vegetables in a fruit smoothie?
Yes, and mild options barely change the flavor. One cup of raw spinach blends in almost unnoticed, while ½ cup of frozen cauliflower adds creaminess. Once you're used to these, you can move on to stronger vegetables like kale or beets.
Should I use fresh or frozen fruit in a smoothie?
Both work, but frozen fruit usually gives a thicker, colder result without ice. It's also picked at peak ripeness and keeps for months. If you're using fresh fruit instead, start with ¾ cup of liquid, since it needs less to blend.
How many calories should a smoothie have?
Around 200–400 calories works well for a snack, while 400–600 calories suits a meal replacement. Fruit and liquid alone usually land at about 150–250 calories. Protein, nut butter and seeds raise the total, so keeping add-ins to one or two helps you stay within range.
Are smoothies as healthy as eating whole fruit?
They can be nearly as healthy, since blending keeps the fiber that juicing removes. Smoothies made with whole fruits and vegetables still count toward your daily intake. However, they're easier to drink quickly than whole fruit is to eat, so it helps to watch portion sizes and skip added sugar.