Make Your Own Smoothie To Limit Calories and Sugar

By Kristine Wallerius
Make Your Own Smoothie To Limit Calories and Sugar
Summer is in full swing and many of us are drawn to seek a cool, refreshing drink to enjoy
July 26, 2016

Summer is in full swing and many of us are drawn to seek a cool, refreshing drink to enjoy. If that drink also contains antioxidants, probiotics , fiber, protein and micronutrients, so much the better. Smoothies can be a great choice, however, many contain a staggering amount of added sugar and calories.  

A large smoothie (27 oz) from a retail chain can easily top 500 calories and contain 21 to 34 teaspoons of sugar. For a quick alternative that packs a nutritional punch without adding hidden sugar, try the following Triple Berry Smoothie made with Equal.  

Makes six 12 ounce servings; each serving contains 264 calories and only 8 grams (~2 teaspoons) sugar. A 12 ounce serving is a reasonable and filling portion, no need to ‘supersize’!



2 cups Frozen berries, unsweetened (I use Kirkland 3 berry mix- raspberry, blueberry and blackberry)
1 cup Greek yogurt, plain, nonfat (I use Fage brand)
12 oz Coconut milk, canned1
2/3 cup Orange juice
2 Bananas, medium, fresh or frozen
2 pkt Equal sweetener
1 tsp Vanilla extract (optional)

Combine all ingredients in a large blender and blend until smooth. Adjust consistency to desired thickness by adding more liquid or solid ingredients. Serve with a straw and enjoy.


Serving Size (241 g)
Servings Per Recipe 6

Amount Per Serving

Calories 264
Calories from Fat 117 (44%)

% Daily Value 2
Total Fat 13 g 20 %
Saturated Fat 11.6 g 58 %
Monounsaturated Fat 0.9 g
Polyunsaturated Fat 0.3 g
Trans Fat 0 g
Cholesterol 5 g 2 %
Sodium 29 mg 1 %
Potassium 479 mg 14 %
Total Carbohydrate 35 g 12 %
Dietary Fiber 2 g8 %
Sugars 8 gNA
Protein 4 g8 %
Vitamin A8 %
Vitamin C 128 %
Calcium7 %
Iron11 %

Kristine Wallerius is a registered dietitian and nutrition consultant based on Honolulu, Hawaii. Kristine regularly provides counsel to the Aspartame Resource Center.

1. Lite Coconut milk may be substituted for lower calories and fat (45 calories and 4 grams of fat vs. 120 calories and 10 grams of fat per 2 oz. of milk).

2. The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Make Your Own Smoothie To Limit Calories

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