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The best liquid for smoothies

By Make a Smoothie editors · Updated · How we test

Your liquid sets the smoothie’s creaminess, protein and calories. Here’s how the common choices compare per cup.

Liquid (1 cup) Calories Protein Best for
Dairy milk (2%) 122 8 g Creamy, filling smoothies
Soy milk about 100 7 g Dairy-free protein
Oat milk about 120 3 g Creamy dairy-free
Unsweetened almond milk about 40 1-2 g Low calorie
Coconut water 46 2 g Light tropical smoothies
Orange juice 112 2 g Bright fruit smoothies (use half)
Water 0 0 Lightest, lets fruit shine

Tips

  • Choose unsweetened plant milks: sweetened versions add 5-15 g sugar per cup.
  • Go half-and-half with juice and water to cut sugar.
  • Need more protein? Dairy or soy milk, plus Greek yogurt.

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