A smoothie may sound like an ideal healthy snack, but it might be hiding more sugar than you think (like a mango smoothie). Toss in some juice, maybe a drizzle of honey, banana slices, and before you know it, you’ve consumed 50+ grams of sugar!  

But, this doesn’t mean you can’t create smoothies that will satisfy your sweet tooth while having lots of nutrients, protein, and fiber. With the right combination of specific fruits and vegetables, you can enjoy your smoothie without having to worry about your sugar intake. 


We’re all aware that excessive sugar isn’t the best for your body, but as long as you consume it in moderation, you’ll be just fine. The key is understanding which fruits have higher or lower sugar content.

Here is a quick breakdown:

Which Fruits Have High Sugar? 

  •  Banana
  •   Mango
  •   Pears
  •   Pomegranate
  •   Cherries
  •   Grapes

Which Fruits Are Low In Sugar?  

  •   Raspberries
  •   Strawberries
  •   Blackberries
  •   Blueberries
  •   Kiwi
  •   Cucumber
  •   Lemons
  •   Avocado



It’s time to bring in the power of greens! Yes, you can load your smoothie with tons of nutrients without ruining the taste. 

Tip on adding vegetables: 

Two vegetables that are a great substitute for adding heft to your smoothie are blanched and frozen zucchini and frozen cauliflower. Blend these into your mix and you have the perfect replacement for your typical banana.

Now, here are a few vegetable options to add: 

  •   Avocado has the highest protein of any fruit and adds an unmatched creaminess to any smoothie.
  •   Cucumber provides a light and fresh taste while providing a lot of water to stay hydrated.
  •   Carrots are great for boosting your immune system and add a natural sweetness and color to your smoothie.
  •   LeafyGreens are a great source of fiber, protein and antioxidants.
  •   Beets can be used to sweeten an all veggie smoothie and boost energy levels. 
  •   Zucchini is high in fiber and water content to keep you full and is virtually tasteless in a smoothie.
  •   Cauliflower is filled with Vitamin C, potassium, and fiber and adds non-sugar creaminess.


If you’re looking to boost the protein in your low sugar smoothies, here are a few suggestions on ways to do it: 

  •   NutButter adds protein and healthy fats with just a single tablespoon.
  •   GreekYogurt is a great way to add a creamy, tangy texture.
  •   Nutsand Seeds provide extra fiber and protein per tablespoon.
  •   ProteinPowder such as whey or plant-based is an easy way to include protein in the mix.
  •   CollagenPowder boosts your protein and supports healthy skin, hair, and nails.

Health is a priceless wealth. Invest while you can! 

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