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New Year smoothies, ranked by the numbers

By Make a Smoothie editors · Updated · How we test

Starting the year with a smoothie habit? Instead of another list of "healthy" recipes, we ranked our 27 everyday smoothies by the numbers that make a smoothie keep you full: protein per calorie, sugar and fiber. Every figure comes from the nutrition estimate on each recipe.

Most protein per calorie

Protein is what makes a smoothie feel like a meal. These give you the most of it for the calories.

Smoothie Protein per 100 calories Protein Calories
High-Protein Chocolate Smoothie 8.4 g 38 g 455
Peach Smoothie 6.8 g 18 g 265
Raspberry Peach Smoothie 6.5 g 15 g 230
Cottage Cheese Protein Smoothie 6.4 g 18 g 280
Vegan Protein Smoothie 6.3 g 30 g 475
Blueberry Smoothie 6.3 g 21 g 335

Lowest in sugar

Most of the sugar in these comes from fruit and milk. Where a recipe lists honey or maple syrup as optional, leave it out to cut sugar further.

Smoothie Sugar Calories
Coffee Banana Breakfast Smoothie 21 g 345
Hidden Veggie Smoothie for Kids 22 g 180
Matcha Green Smoothie 26 g 205
Creamy Smoothie Without Banana 26 g 265
Vegan Protein Smoothie 26 g 475
Watermelon Smoothie 27 g 145

Most fiber

Fiber, from fruit, greens, oats, chia and flax, slows things down so the smoothie lasts longer.

Smoothie Fiber Calories
Vegan Protein Smoothie 14 g 475
Kiwi Strawberry Smoothie 11 g 230
Anti-Inflammatory Smoothie 11 g 245
Tropical Smoothie 9 g 285
Avocado Smoothie 9 g 310
Cucumber Mint Green Smoothie 8 g 170

A simple four-week plan

Pick two recipes a week, make a batch of freezer packs on Sunday, and blend one each morning. Switching every week keeps it from getting boring:

Make any smoothie more filling

  • Add protein: a scoop of Greek yogurt, cottage cheese or protein powder.
  • Add fiber: a tablespoon of chia seeds, ground flax or rolled oats.
  • Keep the fruit to about a cup and use milk or water instead of juice.
  • Check your own version with the smoothie calorie calculator, or build one from scratch with the smoothie builder.

Nutrition figures are estimates per serving, based on standard ingredient values. Dessert-style smoothies and bowls are left out of these rankings.

Frequently asked questions

What is the best smoothie for a New Year fresh start?

One with plenty of protein and fiber and about a cup of fruit, so it keeps you full. In our rankings, High-Protein Chocolate Smoothie has the most protein per calorie and Vegan Protein Smoothie has the most fiber.

Which smoothie has the least sugar?

Of our everyday recipes, Coffee Banana Breakfast Smoothie, with about 21 g per serving, mostly from fruit.

Can I have a smoothie every day?

Yes, as part of a varied diet. Rotating recipes, like in the four-week plan above, keeps the habit interesting.

Questions from readers

Got a question about New Year smoothies, ranked by the numbers? Ask it here. We answer the useful ones on this page.

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