20+ Delicious Low Calorie Smoothies Under 150 Calories
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*Originally published in 2016. Updated for 2026 with new low calorie smoothie recipes, nutrition tips, and refreshed calorie estimates.
Have the 3 pm munchies kicked in yet? If so, I’ve got over 20 low calorie smoothie ideas to share with you today. These healthy smoothies are refreshing, naturally sweet, and perfect for satisfying cravings without derailing your day.
If you’re trying to eat a little healthier, these smoothies are full of fruit and will satisfy almost any craving.
Over the years, this post has grown as I continue to test and make new smoothies (it started with 10 and now I’m up to 20), turning this post into a complete list of low-calorie smoothie recipes you can come back to anytime.
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Low Calorie Smoothies for Healthy Snacking
It’s 3 pm… I don’t know about you, but by this point in the day, my energy is dipping, and snack cravings are in full force.
Are you someone who:
- Reaches for that salty bag of chips?
- Starts searching all your hubby’s favorite hiding spots, trying to find the chocolate you asked him to hide so you wouldn’t eat it?
- Or somehow manages to eat exactly 15 almonds and stop there?
(I’m usually number two. Thankfully, my husband is an excellent hider.)
By mid-afternoon, willpower tends to be at its lowest. That’s exactly when I’m most likely to reach for something I probably didn’t plan on eating.
One of my favorite ways to stay on track is by blending up a low calorie smoothie. Fruit smoothies are a great way to satisfy a sweet tooth, get in some nutrients, and keep calories in check — all at the same time. They’re quick to make, easy to customize, and perfect as an afternoon snack or light treat.
I’ve been making these low calorie smoothies as an afternoon snack for years, and these are the combinations I actually come back to when cravings hit. (Bonus: They are 150 calories or less.)
Are Smoothies Good for Weight Loss?
Smoothies can absolutely be part of a healthy lifestyle. They’re packed with fiber, antioxidants, vitamins, and minerals — especially when made with whole fruits and vegetables.
While simply drinking a smoothie won’t cause weight loss on its own, replacing a high-sugar or processed snack with a low calorie smoothie can help you feel fuller, curb cravings, and support healthier eating habits overall.
My Secret Low Calorie Smoothie Ingredient:
One way I keep the calorie count down in my afternoon smoothie is by using Unsweetened Almond or Coconut Milk. Silk offers an Almond Coconut Blend (yum) with 35 calories and an unsweetened Cashew milk version with 25 calories.
Depending on the flavor you choose and as long as you stick with the unsweetened variety, the calories range from only 25 to 60 for a full cup!
Healthy Low Calorie Smoothie Ingredients
Smoothies are a great way to sneak in nutrition, but not all smoothies are low calorie. Many recipes include added sugars, full-fat dairy, nut butters, avocado, or seeds — all delicious, but higher in calories.
If you’re aiming to keep things lighter, stick with:
- Water or unsweetened nut milk
- Almost any fruit (fresh or frozen)
- Low-calorie veggies like spinach, kale, romaine, cucumber, celery, or carrots
How to Make a Low Calorie Smoothie
- Choose your fruit. I prefer frozen fruit because it thickens the smoothie without needing much ice.
- Add your liquid. Unsweetened almond milk, coconut milk, or coconut water works great.
- Optional extras. Ice (if using fresh fruit), spinach, or other ingredients listed in the recipe.
- Load your blender properly. Liquids first, then softer ingredients, greens, and ice on top.
- Blend until smooth — and enjoy!
Tips For Making the Best Low Calorie Smoothies:
- Use fresh or frozen fruit (or a combination of both). If using fresh fruit, add about ½ cup of ice.
- Ripe bananas work best for natural sweetness and creaminess.
- If your smoothie isn’t sweet enough, add a small amount of honey, maple syrup, zero calorie sweetener, or juice — a little goes a long way.
- If the smoothie is too thick, add more liquid. If it’s too thin, add more fruit or ice.
- Optional add-ins like spinach, flaxseed, protein powder, or yogurt can boost nutrition, just keep in mind they’ll increase calories.
Blender Recommendations
- My Blender: Vitamix 5200 2 HP motor (That is the Amazon link, though I bought mine when it was the QVC deal of the day on 6 easy pays.) (Whichever Vitamix you go for, I do not recommend low low-profile 64 ounce container – the base is too wide, and you cannot blend small amounts. You can purchase the original tall container on Amazon – I see they have several generic brands that are supposed to be compatible.
- Ninja 1100 watts- have not tried this blender, but that’s a lot of watts for the $$)
- Nutri Ninja (1000 watts)
- Hamilton Beach (700 watts)
- Plus don’t forget the Cute Straws!
When These Low Calorie Smoothies Work Best
- As a mid-afternoon snack to beat the 3 pm slump
- When you want something sweet without added sugar
- As a light pre-workout boost
- On hot days when you want something refreshing
- As a healthier alternative to processed snacks
*Note on Calories:
Calorie counts are estimates and may vary slightly depending on ingredient brands, fruit size, and exact measurements. All smoothies are calculated using unsweetened almond milk or coconut water and standard fruit portions.
10 Smoothie Recipes Under 150 Calories
(These were the original smoothies from this post and remain reader favorites.)
1. Cherrylicious Smoothie (138 calories)
A sweet-tart smoothie with cherries and pineapple that feels indulgent but stays light and refreshing.
- 1 cup frozen cherries
- 1/4 cup chopped pineapple
- 1/2 cup low sugar orange juice or apple juice
- 1/2 cup Unsweetened Almond Coconut Blend
- 1/4 cup ice if needed (unless I am using all frozen fruit- I usually add a handful of ice to my smoothies)
2. Strawberry Banana Smoothie (119 calories)
A classic combination that’s creamy, naturally sweet, and always a crowd favorite.
- 3/4 cup strawberries
- 1/2 banana
- 3/4 cup Unsweetened Almond Coconut Blend
3. Peaches and Cream Smoothie (84 calories)
Light, creamy, and subtly sweet, this smoothie is perfect when you want something simple and low calorie.
- 1 cup sliced peaches (fresh or frozen – if using fresh, you may want to add ice)
- 1/2 cup Unsweetened Almond Coconut Blend
4. Tropical Green Smoothie (144 calories)
A fruity green smoothie that blends pineapple and banana with spinach for nutrition without the “green” taste.
- 3/4 cup unsweetened almond milk
- 3/4 cup pineapple (cubed)
- 1/2 banana
- 1/2 cup spinach
- 1/2 cup ice
5. Pineapple Coconut Smoothie (116 calories)
Bright and tropical with just a hint of coconut, this smoothie tastes like a mini vacation in a glass.
- 1 cup frozen pineapple
- 3/4 cup Unsweetened Silk Coconut Milk
6. Creamsicle Smoothie (133 calories)
Sweet citrus and mango come together for a refreshing smoothie that tastes like a healthier version of a creamsicle.
- 1/2 cup reduced-sugar orange juice
- 1/2 cup Unsweetened Almond Coconut Blend
- 1 cup Frozen Mango Chunks
7. Coconut Mocha Java Frappe
A lightened-up coffee smoothie that satisfies chocolate and caffeine cravings without the coffee-shop calories.
- Link to Mocha Java Frappe recipe (this one serves 2 and is under 100 calories if you use the sugar-free Hershey’s syrup.)
8. Apple Pie Smoothie (122 calories w/ almond milk)
Warm spices and apple flavor make this smoothie taste like dessert while still working as a healthy snack.
- Link to Apple Pie Smoothie recipe.
9. Good Morning Smoothie (134 calories)
A balanced fruit smoothie that’s energizing and refreshing — perfect for mornings or an afternoon pick-me-up.
- 4 oz orange juice
- 1/2 banana
- 1/2 cups frozen mixed berries
- 4 oz Unsweetened Almond Coconut Blend
10. Pomegranate Mixed Berry (143 calories)
A bold, berry-forward smoothie with pomegranate juice that’s packed with flavor and antioxidants.
- 3/4 cup frozen mixed berries
- 4 oz low sugar pomegranate juice
- 1/2 medium banana
- 4 oz Unsweetened Almond milk
More Low-Calorie Smoothies
I know the title originally said 10 smoothie recipes, but over the years I’ve continued adding new favorites as I make them. Most smoothies are still under 150 calories, with a few just a smidge over – depending on ingredients.
These additional smoothies are perfect for weight loss, afternoon snacks, or when you want something sweet without blowing your calorie budget.
11. Blueberry Vanilla Smoothie (132 calories)
- 3/4 cup frozen blueberries
- 3/4 cup unsweetened almond milk
- 1/4 tsp vanilla extract
- Handful of ice
A simple, antioxidant-rich smoothie that’s lightly sweet and ultra creamy.
12. Watermelon Mint Smoothie (98 calories)
- 1 1/2 cups frozen watermelon
- 1/2 cup coconut water
- 3–4 fresh mint leaves
- Squeeze of lime (optional)
A refreshing, hydrating smoothie that’s perfect for hot afternoons.
13. Raspberry Lemon Smoothie (121 calories)
- 1 cup frozen raspberries
- 3/4 cup unsweetened almond milk
- Juice of 1/2 lemon
- Optional: zero-calorie sweetener of choice
Bright, tangy, and naturally high in fiber.
14. Mango Pineapple Smoothie (146 calories)
- 1/2 cup frozen mango
- 3/4 cup frozen pineapple
- 1/2 cup coconut water
- Ice as needed
A naturally sweet tropical smoothie without added sugar.
15. Strawberry Lime Green Smoothie (139 calories)
A mild green smoothie that even non-green-smoothie fans will love.
- 3/4 cup frozen strawberries
- 1/2 banana
- 1/2 cup spinach
- 3/4 cup unsweetened almond milk
- Juice of 1/2 lime
16. Cucumber Melon Smoothie (88 calories)
Light, refreshing, and extremely low calorie.
- 1 cup frozen honeydew or cantaloupe
- 1/2 cup cucumber
- 1/2 cup coconut water
- Ice
17. Chocolate Banana Lite Smoothie (168 calories)
Tastes indulgent while still staying snack-friendly.
- 1/2 frozen banana
- 3/4 cup unsweetened almond milk
- 1 tbsp unsweetened cocoa powder
- Optional sweetener, give it a taste
- Ice
18. Peach Raspberry Smoothie (142 calories)
Sweet with just the right amount of tartness.
- 3/4 cup frozen peaches
- 1/2 cup frozen raspberries
- 3/4 cup unsweetened almond milk
19. Pineapple Ginger Smoothie (111 calories)
Zesty, refreshing, and great after meals.
- 1 cup frozen pineapple
- 3/4 cup coconut water
- 1/4 tsp freshly grated ginger
20. Cherry Vanilla Green Smoothie (158 calories)
Antioxidant-rich and surprisingly filling without tasting “green.”
- 3/4 cup frozen cherries
- 1/2 banana
- 1/2 cup spinach
- 3/4 cup unsweetened almond milk
- Splash of vanilla
Smoothies Under 150 Calories
The next time you’re tempted to grab an unhealthy snack, try one of these smoothies instead. From fruity blends to green juices, there’s sure to be a recipe here that will satisfy your taste buds! Get blending!
Pin this smoothie list for later
Frequently Asked Smoothie Questions
What Liquid Is Best For Smoothies?
The liquid is a very important ingredient in your smoothie. It’s what helps the blender break down the fruit to make them creamy and delicious. Technically, just about any liquid will work, you just have to think about what your goals are for this smoothie.
Water will not add any additional calories, but might not create a satisfying smoothie. Yogurt and higher fat dairy milks will add fat, flavor and make for a deliciously decadent smoothie, but will increase your calorie count. I find unsweetened nut milks or pure coconut water is a happy medium.
Can I Add Protein Powder to These Low Calorie Smoothies?
Yes. Adding protein powder is an excellent option if you want your smoothie to be more filling or need help meeting your daily protein goals. Protein can help keep you satisfied longer and make smoothies more balanced, especially when used as a snack between meals.
A common guideline is to aim for about 0.8–1 gram of protein per pound of your target body weight per day. You don’t need to get all of that from smoothies, but adding protein throughout the day can make it easier to reach your goals.
When I add protein to smoothies, taste and digestion matter to me, my favorite chocolate protein is Chocolate Brownie from MRE Light because it’s animal-based, easy to digest, and doesn’t bloat me the way some whey proteins do — plus it tastes great in smoothies.
For vanilla, my go-to is Gourmet Vanilla from PEScience. I’ve tried a lot of vanilla protein powders over the years, and this one has the best flavor by far. I use it in smoothies, pudding, yogurt, cottage cheese, oatmeal — pretty much anything where vanilla works well.
I keep both on auto-delivery through Amazon to save money, since my husband has a daily protein shake and I add vanilla protein to something most days.
Keep in mind that adding protein powder will increase the calorie count, so if you’re keeping smoothies strictly under 150–175 calories, consider using a half scoop or saving protein add-ins for days when you need something more filling.
Can These Recipes Be Doubled?
Definitely! You can double, triple, or quadruple, depending on how large your blender container is. Then, just store your leftovers in the fridge.
How Long Will Smoothies Last In The Fridge?
When making smoothies for myself, I tend to double or triple the recipe, then store the leftovers in the blender container in the fridge. Smoothies will last about 3 days in the fridge. When ready to have the next serving of your smoothie, just give it a quick blend on the blender.
Can You Freeze These Low Calorie Smoothies?
Oh yes! Next time you are prepping snacks, try making smoothie popsicles. They are awesome! Blend up your low calorie smoothie as directed and add the mixture to a popsicle mold. Easy Peasy!
Can I Replace a Meal With These Low-Calorie Smoothies?
These smoothies are designed to be snacks, not full meal replacements. On their own, they’re lower in calories, protein, and fat than what most people need for a balanced meal.
If you do want to turn one into a meal, you’ll need to add protein and healthy fats to make it more filling and nutritionally complete. Adding protein powder, yogurt, or other protein sources can help, along with a small amount of healthy fat.
For everyday use, though, I recommend enjoying these smoothies as snacks to tide you over between meals or to satisfy a sweet craving without overdoing it.
More Healthy Snacking Ideas:
- Make Ahead Chia Seed Pudding Snacks
- One Minute Strawberry Ice Cream
- Healthy Banana and Oatmeal Cookies (no butter, sugar, flour or dairy)
- How to make Strawberry Jam
- 2 Minute Omelette in a Mug
Tried One of these Smoothies?
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Low Calorie Smoothies (under 150 calories)
- Prep Time: 5
- Total Time: 5 min
- Yield: 1 smoothie 1x
- Category: smoothies
- Method: blender
- Diet: Low Calorie
Description
Use this base recipe (and any other ingredients from the list above) to create any flavor low calorie fruit smoothie you’d like!
Ingredients
- 1.25 cups of fresh or frozen fruit (or any combo fresh vs frozen.) See list above.
- 1 cup liquid (any combo of milk/milk alternative or juice to make 1 cup)
- Handful of ice if you used fresh fruit
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Instructions
- Load your smoothie ingredients into the blender container in the proper order—liquids first, then soft fruits or vegetables, greens, and ice on top.
- Depending on sweetness of the fruit, you might need a bit of sweetener, use honey, agave, maple syrup, Stevia, sugar substitute, apple juice, or a little sugar a tiny bit at a time.
- Blend, blend, blend…
And enjoy!
Notes
*Nutrition counts info based on the Tropical Green Smoothie Recipe.
Nutrition
- Serving Size: 1 recipe
- Calories: 140
- Fat: 2
- Carbohydrates: 31
- Fiber: 4
- Protein: 2
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I tried creamsicle and liked it.
How much is a cup in English metric we use ounces and pounds
8 ounces
Having your hubby hide the chocolate so you don’t eat it. OH. MY. GAWD! I literally slapped a hand over my mouth when I read that. You mean, it’s not just me?? LMAO! My hubs is also a creative hider of the chocolates. I have to work him over pretty good for him to give up the location. LOL! Great recipes. I can’t wait to give them a try.
Ha ha, thanks Pari. I am very grateful he has better self-control than I do. I mean, I want sweets in the house, I just don’t want to know where they are since I work from home!
Great list, I have been using my own homemade cashew milk in smoothies. Probably more calories, but love all these ideas.
I loved the cherrylicious smoothie! Thanks for the ideas.
Are these all single serving sizes?
yes, all but the coconut java serves one.
As a sweetener, try Coconut Nectar (TJ’s) . The caloric intake is higher- but the flavor is awesome and, unlike agave, which is basically high fructose corn syrup.
We have a Ninja and it is AWESOME! Ours came with a single serve cup also and that’s perfect for making one smoothie. Definitely worth the money.
Do you know the calories in each smoothie ?
I have updated the post to include more specific calorie counts.
I haven't seen the new Silk blend! I will definitely look for it tomorrow and then try some of your recipes. I've pinned for later. Thank you for sharing.