A smoothie is usually better for you than juice, because blending keeps the fiber from whole fruit and vegetables, while juicing removes most of it. That fiber makes a smoothie more filling and slows the rise in blood sugar. But both have a catch: the NHS counts the sugars in unsweetened fruit juices, vegetable juices and smoothies as free sugars, the type most people eat too much of, because blending and juicing release the sugars. Limit juice and smoothies to a combined total of 150 ml a day, and eat whole fruit and vegetables for the rest of your 5 a day.
Smoothie vs juice at a glance
| Smoothie | Juice | |
|---|---|---|
| How it’s made | Whole fruit and vegetables blended, often with milk, yogurt or water | Fruit or vegetables pressed or juiced; pulp and fiber removed |
| Fiber | Keeps most of it | Very little |
| Fullness | More filling | Less filling, easy to drink a lot |
| Sugar | Free sugars, but released more slowly because of the fiber | Free sugars, absorbed quickly |
| Protein | Can be added with yogurt, milk, nut butter or seeds | Almost none |
| Counts toward 5 a day | Up to 150 ml, once a day | Up to 150 ml, once a day |
What happens to fiber
Whole fruit and vegetables contain fiber in their skins and the walls of their cells. Juicing presses out the liquid and leaves most of that fiber behind in the pulp. Per 100 g, USDA’s FoodData Central lists 2.4 g of fiber in a raw orange, but only 0.2 g in orange juice, with a similar amount of sugar.
Blending keeps the fiber, but breaks it into smaller pieces. Smoothies are still more filling than juice, though not as filling as eating the same fruit whole and chewing it.
Sugar: why both count as free sugars
The NHS recommends that free sugars make up no more than 5% of daily calories, which is about 30 g a day for adults. Juice and smoothies count toward that limit because blending or juicing releases the sugars from inside the fruit’s cells, where they’re no longer bound up with fiber, and can damage teeth.
A 250 ml glass of orange juice contains about 21 g of sugar, based on USDA values, which is around two-thirds of the daily free sugar limit. A shop-bought fruit smoothie can contain even more. Our guide on how much sugar per day explains the limits, and our article on whether orange juice is healthy looks at juice in detail.
Juice and health
In a study of nearly 190,000 US adults, published in the BMJ, eating more whole fruits, especially blueberries, grapes and apples, was linked with a lower risk of type 2 diabetes, while drinking more fruit juice was linked with a higher risk. This was an observational study, but it fits with the idea that whole fruit is better than juice.
How much is OK?
The NHS says that 150 ml of fruit juice, vegetable juice or smoothie counts as one of your 5 a day, but only once, however much you drink, and advises limiting the amount to a combined total of 150 ml a day. That’s a small glass. Drinking juice with a meal, rather than between meals, is better for your teeth.
How to make a healthier smoothie
- Use more vegetables than fruit. Spinach, kale, cucumber and avocado add nutrients with little sugar. Our green smoothie recipe is a good place to start.
- Add protein: Greek yogurt, milk, soy milk, a spoonful of nut butter or a scoop of protein powder makes it more filling.
- Add healthy fats and fiber: chia, flax or hemp seeds, oats, or half an avocado.
- Skip juice, honey and syrup as the liquid or sweetener. Use water, milk or unsweetened plant milk instead.
- Keep the portion small, about 150 to 250 ml, and drink it with a meal.
- Use frozen fruit for a thick, cold smoothie without ice cream.
A balanced smoothie formula
| Part | Example |
|---|---|
| 1 handful of greens | Spinach or kale |
| ½ to 1 portion of fruit | Half a banana, a handful of berries |
| A protein | 150 g Greek yogurt or 200 ml soy milk |
| A fat or fiber | 1 tablespoon chia seeds or nut butter |
| Liquid | Water or milk to blend |
Our berry smoothie bowl uses the same idea.
When juice can be useful
- Low appetite or illness: a small glass of juice can provide energy and vitamin C when eating is difficult.
- During long exercise: diluted juice can provide quick carbohydrate. Our article on sports drinks vs water covers when you need it.
- Treating a hypo: people with diabetes may use a small glass of juice to treat low blood sugar, as advised by their diabetes team.
Common questions
Is a smoothie a meal?
A smoothie with protein, fat and fiber, such as yogurt, nut butter and oats with fruit and greens, can be a light breakfast. A fruit-only smoothie isn’t filling enough to replace a meal.
Are green juices healthy?
They provide some vitamins, but most of the fiber is removed. Our article on whether green juice is good for you explains more.
Are vegetable juices better than fruit juices?
Vegetable juices made mostly from vegetables such as tomato, carrot, celery or cucumber are usually lower in sugar than fruit juices, but they still lose most of their fiber, and shop-bought versions can be salty. The 150 ml daily limit applies to them too.
Should children drink juice or smoothies?
Water and milk are the best everyday drinks for children. If children have juice or smoothies, keep the amount small, serve them with a meal rather than between meals to protect teeth, and dilute juice with water.
Is homemade juice better than shop-bought?
Not much, for sugar. Both contain free sugars. Freshly pressed juice may taste better, but whole fruit is still the better choice.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
