Smoothies pack multiple food groups — fruits, vegetables, whole grains, healthy fats, and protein — into one portable meal or snack. “Smoothies make nutrient intake more accessible,” says the culinary dietitian Sharniquia White, RD, of Greensboro, North Carolina.
But not all smoothie ingredients are created equal. Strategic choices can deliver fiber, vitamins, antioxidants, and long-lasting energy.
Here are seven smoothie ingredients dietitians say deliver the biggest nutritional benefits (and taste great, too).
1. Frozen Dragon Fruit
“Frozen dragon fruit is one of my all-time favorite frozen fruits for smoothies,” says Dana Angelo White, RD, a Fairfield, Connecticut–based registered dietitian and the author of Healthy, Quick & Easy Smoothies.
Dragon fruit packs fiber (more than 3 grams [g] per cup) and inflammation-fighting antioxidants, Angelo White says. Research suggests the antioxidants in dragon fruit — including betacyanin, p-coumaric acid, vanillic acid, and gallic acid — could play a helpful role in preventing and managing diabetes, dyslipidemia, metabolic syndrome, heart disease, and cancer since they reduce inflammation that drives these chronic conditions.
With its sweet-tart flavor, dragon fruit pairs well with tropical fruits like pineapple, mango, and lime, Angelo White suggests. These fruits will add even more vitamin C to the 35.6 milligrams (mg) or 40 percent of the daily value (DV) you’re already getting from a 1 cup serving of dragon fruit.
2. Avocado
Avocados’ creamy texture adds richness and a silky texture that goes well with other velvety smoothie ingredients like bananas or yogurt, White notes. But they’re more than just a texture boost — avocados provide monounsaturated fat, a type of fat that helps reduce cholesterol levels and lowers the risk of heart disease and stroke.
At 5 g of fiber per half-fruit, avocados also support feelings of fullness and slow the absorption of sugar in the blood. “They’re ideal for improving satiety and blood sugar balance,” White says. Research backs this up: A study published in 2022 found that daily avocado consumption for 12 weeks helped regulate blood sugar in people with overweight or obesity and insulin resistance.
White recommends adding ¼ to ½ of a ripe avocado to a smoothie.
3. Dates
Dates offer caramel-like sweetness without the blood sugar spike of refined sugar. “Dates are a great way to sweeten up your smoothie naturally,” says White. They rank relatively low on the glycemic index (GI, a scale that measures foods’ effects on blood sugar) — their GI starts at 43, which is considered low, though it can reach about 75 depending on the variety.
Beyond sweetness, dates deliver 0.6 g and 53 mg of potassium apiece. When blended, they also add a pleasant thickness to smoothies. White suggests using one to two pitted medjool dates as a sweet contrast in savory blends. “I really enjoy adding dates to my sweet potato or pumpkin smoothies,” she says.
4. Cottage Cheese
Incorporating cottage cheese into your smoothie is a great way to boost the protein content. Each cup of cottage cheese provides 23.1 g of complete protein (the kind that contains all the essential amino acids).
“Cottage cheese blends well and adds creaminess and a little tang,” says Angelo White. Blending it is a helpful way to get past any textural aversion to cottage cheese’s normal lumpiness, White adds.
Consider which fat percentage works best for you. “Full-fat cottage cheese provides better mouthfeel and may be more satisfying than low-fat versions,” says White. The fat also helps your body absorb vitamin D, a fat-soluble vitamin naturally found in cottage cheese. Since full-fat cottage cheese is higher in calories, Angelo White suggests keeping portions to a ½ cup.
For an extra nutrient boost, pair cottage cheese with sweet potato (for vitamin A absorption) or leafy greens (for vitamin K absorption). The fat in cottage cheese helps your body absorb these nutrients, too.
5. Spinach
Spinach is a nutrient-dense vegetable whose mild taste and tender texture practically disappear in creamy blended drinks. The leaves pack vitamins A, C, K, and folate. They’re are also rich in antioxidants like beta-carotene and lutein, which help fight inflammation caused by free radicals (unstable molecules that can damage cells).
To get the most out of spinach in smoothies, White suggests pairing it with naturally sweet fruits like banana, pineapple, mango, or avocado. Adding yogurt or kefir can also help soften any residual bitterness, she notes.
6. Tart Cherry Juice
Adding tart cherry juice to a pre-bedtime smoothie could support more restful sleep. A systematic review of seven studies found that three reported significant improvements in sleep duration, efficiency, and onset time. Tart cherries may work by boosting melatonin, a hormone that promotes sleep.
Beyond sleep, tart cherry juice may help lower inflammation. Older adults who drank it for 12 weeks showed improved DNA repair and reduced inflammation in a small study.
Just be prepared: tart cherry juice lives up to its name. “I love the juicy tang this adds to smoothies,” says Angelo White. Start with about a ¼ cup and adjust to your taste preference, she suggests. You can balance the tartness with Greek yogurt, sweet frozen fruits, or even hot honey.
7. Beets
Beets aren’t everyone’s favorite vegetable, but smoothies offer a way to reap their nutritional benefits without the strong earthy flavor. “Smoothies can be a veggie hideout,” White says. Each ½ cup of cooked beets delivers 1.7 g of fiber, 259 mg of potassium (5 percent of DV), and 68 mg of folate (17 percent of DV).
Beets also contain dietary nitrates, which support blood flow and heart health, White notes.
She suggests starting with a ¼ to ½ cup of cooked or roasted beets and pairing them with citrus, pineapple, or berries to balance the flavor. Cinnamon or ginger can also be used to complement the sweetness of this vegetable.
The Takeaway
Smoothies are a great way to sneak more fruits, vegetables, whole grains, healthy fats, and protein into your diet.
Ingredients like dragon fruit, avocado, dates, cottage cheese, spinach, tart cherry juice, and beets offer unique health benefits.
Certain ingredient combinations can boost nutrient absorption and temper strong flavors — like pairing beets with citrus or cottage cheese with sweet potato.
