Is innocent strawberry and banana smoothie healthy?

January 12, 2026 •

3 min read

According to nutritional data, a single 150ml serving of Innocent strawberry and banana smoothie contains 15 grams of sugar, which is the equivalent amount found in 150ml of Coca-Cola. This raises serious questions about whether innocent strawberry and banana smoothie healthy is, despite its fruity facade and 'no added sugar' claims.

Quick Summary

An Innocent strawberry and banana smoothie contains significant amounts of naturally occurring free sugars and lacks the fibre of whole fruit. While it offers some vitamins and contributes to your 'five a day,' its high sugar and calorie content can outweigh these benefits, making it more of a treat than a genuinely healthy drink.

Key Points

High in 'free sugars': The smoothie contains significant amounts of naturally occurring sugars that act like added sugar in the body, potentially contributing to dental and metabolic issues.
Low in fibre compared to whole fruit: The blending process breaks down much of the beneficial fibre found in whole fruit, reducing satiety and speeding up sugar absorption.
Source of vitamins: The smoothie does provide some useful micronutrients, including vitamin C, folate, and potassium, derived from its fruit content.
Best as an occasional treat: Due to its high sugar and calorie content, it is best viewed as a treat rather than a daily health drink, unlike eating whole fruit.
Not all smoothies are equal: While Innocent is high in sugar, a homemade smoothie with controlled ingredients and added fibre can be a genuinely healthy option.
Contains other fruits: The smoothie isn't just strawberries and bananas; it also includes other fruit juices like apple, grape, and orange, which contribute to the sugar content.

Unpacking the innocent strawberry and banana smoothie's health profile

The Innocent brand has successfully marketed its smoothies as a convenient way to get your daily fruit and vegetable intake. The strawberry and banana flavour, a popular classic, is marketed as a delicious blend of crushed fruit and juices, with 'no added sugar'. While this is technically true, the reality is more nuanced. The manufacturing process of crushing and blending fruit releases the sugar from inside the fruit's cells, turning it into 'free sugar'. Health authorities, such as the NHS, advise limiting the intake of free sugars because they can contribute to dental decay and other health issues, unlike the sugar in whole fruit which is contained within the cell walls.

The surprising sugar content

The headline shocker for many consumers is the high sugar content. A 150ml serving contains about 15 grams of sugar. To put this into context, a 250ml bottle, often consumed as a single portion, can contain around 25 grams of sugar. This is a significant amount, and while it's 'naturally occurring,' it has the same effect on the body as any other sugar, causing blood sugar levels to spike.

The fibre trade-off

One of the primary benefits of eating whole fruit is its fibre content, which aids digestion, promotes a feeling of fullness (satiety), and helps prevent chronic diseases. The Innocent smoothie, however, removes or breaks down much of this fibre during the blending process. While Innocent claims their smoothies contain a 'natural source of fibre,' with 1.1g per 100ml in some versions, this is still considerably less than eating the equivalent amount of whole fruit. The loss of fibre means the smoothie is less satisfying and the sugars are absorbed more quickly by the body.

The good and the not-so-good

Innocent smoothies do provide some nutritional value, including a source of vitamin C, which supports the immune system. The strawberry and banana flavour also contains other micronutrients like folate, manganese, and potassium. The presence of these vitamins and minerals is a positive aspect, but it must be weighed against the drawbacks.

Here is a list of pros and cons to consider:

Pros:
- Convenient and easy way to consume fruit.
- Source of vitamins and minerals like Vitamin C, potassium, and folate.
- No added sugar, preservatives, or artificial colourings.
- Vegan-friendly.
Cons:
- High in naturally occurring free sugars.
- Lower in fibre than whole fruit.
- High calorie density for a liquid.
- Can contribute to weight gain if consumed excessively due to high sugar and calorie load.

Comparison: innocent smoothie vs homemade vs whole fruit

This table outlines the key differences between consuming an Innocent smoothie, a homemade version, and whole fruit.


Feature	Innocent Strawberry & Banana Smoothie	Homemade Strawberry & Banana Smoothie	Whole Strawberry & Banana Fruit
Sugar Source	Naturally occurring 'free' sugars from blended fruit and juices.	Can be managed; can include less sweet ingredients.	Contained within cell walls, not 'free'.
Fibre Content	Lower fibre due to blending process.	Higher fibre, especially if using a less powerful blender or adding extras.	Highest fibre content, with no processing.
Nutrient Absorption	Rapid absorption of sugars, causing blood sugar spikes.	Dependent on ingredients; can be slower with added seeds or leafy greens.	Slow, steady release of sugar and nutrients due to fibre.
Satiety	Less filling due to liquid form and lower fibre.	Can be very filling, especially with additions like oats or seeds.	Highly satiating due to fibre and solid form.
Calorie Count	Can be surprisingly high for a small bottle.	Controllable, depends on ingredients and portion size.	Lower calorie density.

Conclusion: a healthy treat, not a health drink

While the Innocent strawberry and banana smoothie is not an 'unhealthy' choice in the same way as a fizzy drink with added sugar, it is far from being a health panacea. Its high concentration of free sugars and lower fibre content compared to whole fruit means it should be viewed as an occasional treat rather than a daily staple. For optimal health, eating whole fruit remains the best option due to its superior fibre content and slower sugar release. If you enjoy the convenience of a smoothie, consider making a homemade version to control the ingredients and add extra fibre sources like oats or chia seeds.

For more detailed nutritional information, you can visit the official Innocent website, or read independent reports from consumer advocacy groups like Which?.

Frequently Asked Questions

The sugar in Innocent smoothies is naturally occurring from the fruit, but because it is blended, it becomes 'free sugar'. Health experts advise limiting free sugars, as they can lead to dental decay and blood sugar spikes, unlike the sugar in whole fruit.

No, Innocent smoothies do not contain added sugar, preservatives, or artificial flavourings. They are made from crushed fruit and juices.

No, it is not an equal replacement. While it provides some vitamins, it lacks the high fibre content of whole fruit. The fibre in whole fruit slows down sugar absorption and aids digestion, benefits that are largely lost in a smoothie.

A 150ml serving of Innocent smoothie can count as one of your 'five a day'. However, government health guidelines state that juices and smoothies can only contribute a maximum of one portion per day, regardless of how much you drink.

Yes, a typical Innocent 'strawberry & banana' smoothie also contains pressed apples, white grapes, orange, and blackcurrants, which all contribute to its overall sugar content.

Yes, if consumed frequently and in large portions. The high sugar and calorie content of smoothies, especially when replacing water or low-calorie drinks, can contribute to an excess calorie intake, which may lead to weight gain.

A healthier alternative is to make your own homemade smoothie. This allows you to control the amount of fruit, add high-fibre ingredients like leafy greens, oats, or seeds, and avoid concentrating the sugars.