Smoothie Ingredient Guide: Liquids
In this article, we’ll layout the most common the best liquid ingredients for smoothies. Liquids make up a core component of most smoothies. Smoothies typically require about 1 cup of liquid per 16 oz serving. However, if your smoothie contains a high water content food such as watermelon, strawberry, orange cucumber, celery or other types of melon, you may need little or no liquid depending on the recipe.
Below is a list of common liquid bases for smoothies
Almond Milk
Calories (8oz): Around 30-40 calories
Almond milk is a plant-based alternative to dairy, made by blending almonds with water. It has a mild, slightly nutty flavor and a creamy texture.
Used as a versatile dairy-free milk alternative that doesn’t alter the smoothie flavor as much as other dairy-free alternatives. Great for Strawberry Banana, Chocolate, Vanilla smoothies.
Top Nutrients and % Daily Value: Varies by brand, but around 15-20% for Calcium, 25-30% for Vitamin D, and 10-15% for Vitamin E.
For a great homemade almond milk recipe without any of the additives, try out Homemade Almond Milk recipe!
Classic Strawberry Banana Smoothie
Lightly Sweetened Chocolate Post Workout Smoothie
Apple Juice
Calories (8oz): Approximately 120-130 calories
Description: Apple juice is a sweet and refreshing beverage made from pressed apples. It offers a fruity taste with a balance of sweetness and tartness.
Top Nutrients and % Daily Value: About 120% for Vitamin C and 5-7% for Potassium.
Cashew Milk
Calories (8oz): Roughly 25-50 calories
Description: Cashew milk is a creamy, nutty-flavored milk alternative made by blending cashews with water. It has a smooth texture and is often used in various recipes.
Used as a dairy-free milk alternative.
Top Nutrients and % Daily Value: Percent Daily Value (approx.): Varies by brand, but typically around 20-25% for Calcium and 25-30% for Vitamin D.
Coconut Milk
Calories (8oz): About 450-500 calories
Description: Coconut milk is a rich, thick liquid extracted from grated coconut. It has a distinct tropical flavor and is commonly used in cooking, particularly in Asian and tropical cuisines.
Used as a dairy-free milk alternative.
Top Nutrients and % Daily Value: Can vary, but approximately 60-70% for Manganese, 30-40% for Copper, and 10-15% for Iron.
Coconut Water
Calories (8oz): Around 45 calories
Description: Coconut water is a hydrating beverage extracted from young, green coconuts. It has a light, slightly sweet taste and is a natural source of electrolytes.
Great for Green, Berry, and Tropical Smoothies.
Top Nutrients and % Daily Value: About 15-20% for both Potassium and Magnesium.
Kale Pineapple Mango Smoothie (KPM)
Low Calorie Coconut Mixed Berry Smoothie
Watermelon Strawberry Basil Smoothie
Cold Brew Coffee
Calories (8oz): Approximately 5 calories
Description: Cold brew coffee is made by steeping coffee grounds in cold water for an extended period. It has a smoother, less acidic flavor compared to traditional hot-brewed coffee.
Great for coffee flavored and Chocolate smoothies.
Top Nutrients and % Daily Value: Good source of Caffeine, small amount of Riboflavin (Vitamin B2)
Green Tea
Calories (8oz): Virtually zero
Description: Green tea is a light and earthy beverage made from unoxidized tea leaves. It has a slightly astringent taste with grassy and vegetal notes.
Top Nutrients and % Daily Value: Rich in antioxidants, Caffeine
Kombucha
Calories (8oz): About 30-50 calories
Description: Kombucha is a fermented tea beverage known for its fizzy and tangy taste. It is often flavored with fruits or herbs and contains probiotics.
Top Nutrients and % Daily Value: Probiotics, B Vitamins can vary (B1, B2, B6, B12)
Milk
Calories (8oz): Around 150 calories
Description: Whole milk is a classic dairy product with a rich and creamy taste. It is a good source of calcium and vitamin D.
Great for thick, shake like, post workout smoothies.
Top Nutrients and % Daily Value: 8g of Protein, approximately 30% for Calcium, 20-25% for Vitamin D, and 20-25% for Vitamin B12.
Powered Up Strawberry Banana Smoothie
Vanilla Pudding Post Workout Smoothie
Oat Milk
Calories (8oz): Approximately 80-120 calories
Description: Oat milk is a popular plant-based milk made from oats. It has a naturally sweet flavor and a smooth, creamy consistency.
Used as a dairy-free milk alternative.
Top Nutrients and % Daily Value: Varies by brand, but typically around 20-25% for Calcium, 15-20% for Vitamin D, and 10-15% for Iron.
Orange Juice
Calories (8oz): About 110-120 calories
Description: Orange juice is a citrusy and refreshing beverage made from squeezed oranges. It is high in vitamin C and has a sweet and tangy taste.
Top Nutrients and % Daily Value: About 120-130% for Vitamin C and 10-15% for Folate.
Pineapple Juice
Calories (8oz): Around 120-140 calories
Description: Pineapple juice is a tropical and sweet drink made from pressed pineapples. It has a vibrant, fruity flavor.
Top Nutrients and % Daily Value: Approximately 80-90% for Vitamin C and 20-25% for Manganese.
Rice Milk
Calories (8oz): Approximately 90-120 calories
Description: Rice milk is a dairy-free milk alternative made from milled rice. It has a mild, slightly sweet taste and a thin consistency.
Used as a dairy-free milk alternative although less frequently than almond milk and oat milk.
Top Nutrients and % Daily Value: Varies by brand, but typically around 15-20% for Calcium, 20-25% for Vitamin D, and 15-20% for Vitamin B12. Only 1g of protein per 8oz so Rice Milk is lower in protein than other milk choices.
Soy Milk
Calories (8oz): Roughly 80-100 calories
Description: Soy milk is a plant-based milk made from soybeans. It has a creamy texture and a neutral taste, making it versatile for various culinary uses.
Used as a dairy-free milk alternative.
Top Nutrients and % Daily Value: Approximately 8-10g of Protein, 15-20% for Calcium, and 25-30% for Vitamin D.
Vegetable Juice
Calories (8oz): Around 50-70 calories
Description: Vegetable juice is a blend of various vegetables, providing a savory and sometimes slightly sweet taste. It can be a very nutrient-dense option.
Top Nutrients and % Daily Value: Depends on vegetable blends but approximately 60-70% for Vitamin A, 30-40% for Vitamin C, and 5-10% for Potassium.
Water
Calories: Zero
Description: Water is a calorie-free, essential beverage that keeps you hydrated. It has a neutral taste and is the foundation for a healthy lifestyle.
Top Nutrients and % Daily Value: Water doesn't provide significant vitamins or minerals but is essential for hydration. Percent Daily Value is not applicable.
