Nutritional Value of Vegetable Smoothies

by Jill Corleone, RDN, LD

About Jill Corleone, RDN, LD

Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.


Fruit smoothies may be an easy way for you to get your daily fruit intake, but if vegetables are lacking in your diet, you may want to consider trying a vegetable smoothie. These smoothies combine various vegetables and fruits to create a nutrient-rich sweet and savory vegetable drink. Nutrition information for the vegetable smoothie varies depending on your ingredients.


The calories in your vegetable smoothie vary depending on your ingredients. A homemade smoothie that includes fruits and vegetables, plus flaxseed and protein powder, contains 63 calories per 8-ounce serving. A bottled vegetable smoothie, that also includes fruits and vegetables, contains 140 calories per 8-ounce serving. If calories are a concern, you may save a few by making your own vegetable smoothie at home and adding more vegetables than fruits.


The calories in the vegetable smoothie come from its carbohydrate and protein content, with carbohydrates providing most of the calories. An 8-ounce serving of a homemade vegetable smoothie contains 0 grams of fat, 14 grams of carbohydrates and 1 gram of protein. The same size serving of a bottled vegetable smoothie contains 0 grams of fat, 33 to 34 grams of carbohydrates and 2 grams of protein. A balanced diet should get 20 to 35 percent of its calories from fat, 45 to 65 percent of its calories from carbohydrates and 10 to 35 percent of its calories from protein.


Although fruits and vegetables are a good source of fiber, the vegetable smoothie may not be the best way for you to increase your fiber intake. An 8-ounce serving of a homemade vegetable smoothie contains 0 grams of fiber, and the bottled smoothie contains 1 to 3 grams of fiber. Fiber is an important nutrient you need for good health. Fiber helps eliminate waste from your body, as well as help with appetite control. In addition, consuming a high-fiber diet may lower your risk of developing heart disease and diabetes. You should aim for 21 to 38 grams of fiber a day.


Compared to some vegetable juices, the vegetable smoothie is significantly lower in sodium. One serving of the homemade vegetable smoothie contains 8 milligrams of sodium, and the bottled smoothie has 25 milligrams. By comparison, an 8-ounce serving of various vegetable juices can have as much as 600 milligrams of sodium.

Vitamins and Minerals

As a pureed vegetable and fruit blend, the vegetable smoothie is a good source of a number of essential nutrients. One 8-ounce serving of a bottled vegetable smoothie meets 120 percent of your daily value for vitamin A, 105 percent of your daily value for vitamin C and 25 percent of your daily value for iron.

Photo Credits:

  • Creatas Images/Creatas/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or