Starting your day with a nutritious smoothie can be a great way to boost your energy and get essential nutrients. However, some ingredients can pack a high-calorie punch without offering much nutritional value. Being mindful of calorie-dense additions can help you create a healthier morning smoothie, which is why we spoke with Kimberley Wiemann, MS, RDN, a registered dietitian, owner of Kimberley Wiemann Nutrition LLC, and nutrition consultant for Consumer Health Digest, to learn about some high-calorie ingredients to avoid.
Wiemann revealed that ingredients such as peanut butter, sweetened milk, fruit juice, honey, and nuts are the ones to minimize. Read on to find out why.
Peanut Butter
A typical serving of peanut butter (around 2 tablespoons) can contain anywhere from 180 to 200 calories, depending on the brand and variety. This calorie content primarily comes from its high fat and protein content, both of which contribute to its dense calorie profile.
"Peanut butter can add several nutrient benefits to your morning smoothie. For example, a 2 tablespoon serving can add over 7 grams of protein and 13 grams of unsaturated fat! The unsaturated fats can be great for lowering cholesterol levels. However, the downside of the protein and fat content is that peanut butter becomes a very calorically dense food, containing as much as nearly 200 calories per 2 tablespoon serving," Wiemann says.
Sweetened Milks
Sweetened milks, such as sweetened condensed milk or flavored milk like chocolate or vanilla, are calorie-dense because they contain added sugars and fats that contribute to their high calorie content.
She adds that "many people are turning to plant-based milks to add to smoothies. These can be a great option for people who follow a plant-based diet. However, the varieties of almond milk, soy milk, or oat milk that are flavored with vanilla or chocolate have added sugars that can skyrocket the calories in these choices. A one-cup serving of these milks can be around 80–100 calories."
She suggests we "always look for the unsweetened version of plant-based milks, which can provide a fraction of the calories."
Fruit Juice
Fruit juice contains natural sugars, primarily fructose, which contribute to its calorie content. While these sugars come from fruit and are considered healthier than added sugars, they can still add up in terms of calories. Some commercially available fruit juices may have added sugars to enhance sweetness or flavor. These added sugars can further increase the calorie content of the juice.
"Using fruit juice as the liquid for smoothies provides too many grams of sugar and subsequently too many calories, with little benefit, and therefore is a poor choice when it comes to making a smoothie," she notes.
Honey
While honey does offer some minor nutrients and antioxidants, it's crucial to use it in moderation in smoothies, especially if you're watching your calorie intake or managing conditions like diabetes.
"People often look to sweeten their smoothies with honey. However, honey is still a simple sugar and can add too many calories and contribute to spikes in blood sugar levels. Leave out the honey and rely on fruits added to the smoothie that also contain fiber," Wiemann shares.
Nuts
Nuts are rich in healthy fats, particularly monounsaturated and polyunsaturated fats. While these fats offer numerous health benefits, they are also dense in calories. For example, a small handful of almonds (about 1 ounce or 23 almonds) can contain around 160–170 calories, primarily from fats.
"Nuts are a great heart-healthy addition to a diet or a smoothie. However, it is important to be mindful of the portion size. The taste of one serving of nuts may get lost in the smoothie, causing someone to add multiple portions. However, this can add several hundred calories to your smoothie," she says.
