How much smoothie should you drink a day?

January 5, 2026 •

4 min read

According to the National Health Service (NHS), a single 150ml glass of smoothie counts as only one of your five-a-day, regardless of how many different fruits and vegetables it contains. So, how much smoothie should you drink a day to reap the health benefits without the nutritional downsides?

Quick Summary

This article outlines recommended daily smoothie intake, explaining portion control, sugar considerations, and how to create a balanced smoothie. It contrasts homemade versus store-bought options and discusses the role of smoothies in a balanced diet.

Key Points

Limit Intake: The NHS recommends limiting total juice and smoothie consumption to one 150ml portion per day due to the release of free sugars when fruit is blended.
Beware of Free Sugars: Blending breaks down fruit's cell walls, turning natural sugars into 'free sugars' that can cause blood sugar spikes and dental problems, similar to added sugars.
Prioritize Homemade: Homemade smoothies offer better nutrient retention and less added sugar compared to many store-bought varieties, which often use processed ingredients.
Balance Your Ingredients: A healthy smoothie should include a mix of protein (yogurt, powder), healthy fats (seeds, nut butter), and fiber (whole fruits, vegetables) to increase satiety.
Complement, Don't Replace: Avoid relying on smoothies as complete meal replacements long-term. Whole foods offer better satiety and a broader range of nutrients crucial for a balanced diet.
Watch for High-Oxalate Greens: Be mindful of excessively high intakes of certain greens like spinach or kale, which are high in oxalates and could pose a risk for some individuals, though usually fine in moderation.
Stick to Serving Sizes: To manage calorie and sugar intake, limit your smoothie portion to 8-12 ounces and avoid adding extra fruit or sugary ingredients.

Understanding the Recommended Smoothie Portion

According to numerous health organizations, including the NHS, the recommended daily intake of fruit juice or smoothies should be limited to a combined total of 150ml (around 5 ounces). This is because the blending process breaks down fruit cell walls, releasing natural sugars that then act as 'free sugars'. These free sugars can contribute to dental decay and provide excess calories without the same satiety as whole foods.

For most adults, enjoying one balanced smoothie per day can be a convenient way to boost nutrient intake. However, it's crucial to understand that drinking more than this won't increase your daily fruit and vegetable count and may lead to excessive sugar consumption. For children, the portion size may need to be adjusted based on their age and activity levels.

Why Blending Affects Your Nutrition

While smoothies are often marketed as a health food, the act of blending changes the nutritional profile of fruits and vegetables in important ways:

Free Sugars: The natural sugars in fruits and vegetables are released during blending, acting similarly to added sugars in the body.
Fiber Impact: Although the fiber is retained in smoothies (unlike juicing), it's in a broken-down state. This can alter how the body processes the sugar, leading to a faster blood sugar spike than eating whole fruit.
Reduced Satiety: Drinking calories is generally less satiating than eating solid food. This can cause you to feel hungry sooner after a smoothie compared to eating whole fruit and vegetables, potentially leading to overconsumption of calories later.

Homemade vs. Store-Bought Smoothies

There's a significant difference in nutritional quality and ingredient control between a homemade smoothie and one purchased from a store. Making your own gives you full control over the sugar content, ingredient freshness, and nutrient density.

Comparison Table: Homemade vs. Store-Bought Smoothies


Feature	Homemade Smoothies	Store-Bought Smoothies
Nutrient Retention	Higher, as ingredients are fresh and consumed immediately. Heat-sensitive nutrients like Vitamin C are preserved.	Lower, due to pasteurization and other heat treatments for longer shelf life. Nutrients can be lost.
Sugar Content	You control the amount of fruit and sweeteners. It's easy to create a low-sugar option.	Often very high in sugar due to added sweeteners or concentrated fruit juices.
Fiber Content	Retains all the fiber from whole fruits and vegetables, though it is broken down.	May have lower fiber content, as some are made from purees and concentrates.
Ingredients	You can use a wider variety of fresh, whole-food ingredients, including vegetables, healthy fats, and protein sources.	Often rely on cheaper, more processed ingredients like fruit purees and juice concentrates.
Cost	More cost-effective over time, especially for regular consumption.	More expensive per serving, with cost not always reflecting nutritional value.

Building a Balanced Smoothie

To get the most out of your smoothie, focus on a balanced recipe that includes all the key components of a meal: protein, fat, carbohydrates (from fruit and veg), and fiber.

Ingredients for a Balanced Smoothie

Protein: Add a source like Greek yogurt, a scoop of clean protein powder, or milk to increase satiety and support muscle growth.
Healthy Fats: Include nut butter, seeds (chia, flax, hemp), or avocado to help you feel full longer and provide healthy fats.
Low-Glycemic Fruits: Opt for fruits like berries, which are high in fiber and antioxidants. Limit high-sugar fruits like bananas to a single serving per blend.
Vegetables: Boost your nutrient intake without a major sugar spike by adding leafy greens like spinach or kale, or other mild vegetables like cucumber or frozen cauliflower.
Liquid Base: Choose low-sugar options like unsweetened almond milk, water, or unsweetened green tea over fruit juice.

The Risks of Overconsumption and Smoothie Diets

While one or two balanced smoothies can be a healthy daily habit, relying solely on smoothies for multiple meals can be detrimental. Short-term, restrictive smoothie detox plans are not sustainable and can lead to nutrient deficiencies, especially in protein and healthy fats. Excessive intake can also lead to an increased risk of dental problems and weight gain due to high sugar and calorie loads. Additionally, excessive intake of oxalate-rich vegetables like spinach or beets in smoothies could potentially lead to health issues for some individuals.

Conclusion: Finding the Right Balance

For most people, limiting daily smoothie intake to a single, balanced, portion-controlled glass is the healthiest approach. This allows you to enjoy a nutrient-dense and convenient food without overdoing it on free sugars or liquid calories. Prioritize homemade smoothies made with a mix of fruits, vegetables, protein, and healthy fats. Remember that smoothies are best used to complement a diet rich in whole foods, not replace them entirely. Always listen to your body and its satiety cues. When consumed wisely, a smoothie can be a great addition to a healthy lifestyle.

For more expert insights on nutrition, consult a registered dietitian or explore the official websites of health organizations like the NHS for dietary guidelines.

Frequently Asked Questions

Yes, drinking a smoothie every day can be healthy if it's a balanced, portion-controlled, and nutrient-dense mix that complements a diet rich in whole foods. However, consuming more than one or two per day can lead to excessive sugar intake and an imbalanced diet.

To manage sugar and calorie intake, aim for about one cup of fruit per smoothie. Adding a handful of leafy greens and a protein source can help balance the mix and increase satiety.

A smoothie can replace a meal if it is intentionally balanced with protein, healthy fats, and fiber to provide sufficient calories and satiety. A simple fruit smoothie, however, is better suited as a snack.

No, homemade smoothies are generally healthier than store-bought options. Store-bought versions are often pasteurized (losing heat-sensitive nutrients), contain added sugars, and are made from concentrates, while homemade blends use fresh, whole ingredients.

Health organizations recommend limiting intake because the blending process releases free sugars from fruit that can harm teeth and contribute to excess calorie intake. Since liquids are less filling, it's easier to consume too much sugar without feeling full.

Blending keeps the whole fruit or vegetable, including the fiber, while juicing extracts only the liquid, leaving the fiber behind. Smoothies are generally considered healthier than juice because they retain fiber, which slows digestion.

For a balanced smoothie, use a protein source like Greek yogurt, a healthy fat source like nut butter or chia seeds, a low-sugar fruit like berries, leafy greens such as spinach or kale, and a liquid base like unsweetened almond milk or water.