Is It Healthy To Drink A Smoothie Every Day? Experts Weigh In
There's a science to it.
Source: delish.com / BY ALLISON ARNOLD / PUBLISHED: APR 23, 2025
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Smoothies, like juices, have long been lauded as "health foods." Blended fruits and veggies—what can be so bad about that? Smoothies sure seem like a convenient way to pack in nutrients. Rushing in the morning? Make a filling smoothie. Produce going bad? Blend it up into a refreshing drink. Finish a workout? "Refuel and recover" with a protein-packed smoothie.
The versatility of smoothies can make them easy to drink every day, but are they truly healthy as part of your daily diet? After all, not all smoothies are made the same and can easily pack a lot of sugar.
We asked three nutrition experts whether a smoothie a day is really a good idea. They also shared their tips for make a balanced smoothie. First things first:
Are Smoothies Actually Healthy?
Yes—if you make them right. “A smoothie can be a fantastic addition to your daily diet, but it all comes down to the ingredients you use and your overall nutritional needs,” says dietitian Lauren Manaker, MS, RDN. Experts agree: the healthiest smoothies include protein, healthy fats, and fiber—not just fruit.
This combination of ingredients helps stabilize blood sugar, supports digestive health, and promotes satiety, explains Dr. Cristina Del Toro Badessa, wellness physician and director at Artisan Beauté. "A smoothie made with whole fruits, leafy greens, protein, and healthy fats can be a great way to boost nutrient intake and support energy levels," she adds.
As an example of this kind of well-balanced smoothie, Dr. Del Toro Badessa recommends the following ingredients: one to two servings of low-glycemic fruits, such as frozen berries or mango; spinach or kale; Greek yogurt or clean protein powder; healthy fats like chia seeds, avocado, nut butter, or olive oil.
While smoothies can be an easy to make, they can also be easy to turn into not-so-healthy treats.
"People are shocked when I tell them their ‘healthy’ smoothie might be messing with their blood sugar," says nutritionist Carrie Lupoli. "A lot of pre-made or trendy blends are basically just sugar bombs—and when they’re missing key nutrients, you end up feeling hungrier or totally drained an hour later."
Dr. Del Toro Badessa notes that less ideal smoothie ingredients include fruit juice, syrups, sweetened or flavored milk and yogurt, and even natural sweeteners like honey and agave, as these can all contribute extra sugar. She also cautions that going overboard with high-calorie add-ins like nut butter is easy.
"The key is to balance nutrition and taste while keeping the smoothie in line with your health goals," she says.
Is It Healthy To Drink A Smoothie Every Day?
"When it’s thoughtfully made and part of a balanced diet, it can absolutely be a healthy daily habit," says Dr. Del Toro Badessa.
There are some caveats, however. "While smoothies can be great for many people, they may not be the best fit for everyone’s lifestyle or goals," says Manaker. She adds that drinking a smoothie versus chewing whole foods might not be as satiating for some, which means you might not stay full for as long. Additionally, those with certain dietary restrictions like diabetes might need to adjust ingredients.
How To Make A Healthy Smoothie
As our experts noted, a healthy smoothie needs to be balanced. To help you remember the key components, Lupoli uses the acronym PFC: protein, fat, and carbs.
Lupoli's daily smoothie includes plant-based protein powder, a spoonful of nut butter or flax seeds, and greens and berries. A favorite of Dr. Del Toro Badessa is a handful of spinach, a half-cup frozen mango, 1 tablespoon chia seeds soaked in water, almond milk, and Just Ingredients plant protein powder.
Aside from the basic formula for a healthy smoothie, it really comes down to preference. Manaker recommends using cow's milk for its protein, calcium, and vitamin D, along with its creamy texture. But, of course, those who don't drink dairy can use plant-based milk.
"Pay attention to how you feel afterward. If you’re crashing or still hungry, the blend may need adjusting," adds Dr. Del Toro Badessa. "It also helps to rotate ingredients throughout the week to get a variety of vitamins and minerals."
The Bottom Line
A daily smoothie can be a healthy habit—if you focus on balanced, whole-food ingredients and skip the sugar bombs. Listen to your body, adjust as needed, and enjoy experimenting with nutritious blends.
CONTRIBUTING WRITER
As a Contributing Writer, and former Associate Editor, at Delish, Allie is a writer, reporter, and producer of features at the intersection of food and culture. Before Delish, Allie worked for publications including Apartment Therapy and Insider. She even spent time working in restaurants and breweries. Allie has dumpster-dived in NYC to expose food waste, reported on the invasive lionfish you can eat, and wrote about the growing trend of weed weddings. Her health and nutrition stories on hydration culture, bananas, and coffee have generated nearly 2M combined views. She loves traveling, running, and eating her way through new places and even has a thorough Google Maps ranking system for her favorite restaurants and bars! When not writing about food, she's planning her next trip, lifting weights, or training for a race. Expertise: food & culture (Sustainability, Health, Travel) Education: M.S. in Journalism from Columbia University, B.S. in Information Science (User Experience Design) from the University of Michigan
