Build Your Perfect Smoothie
Calculate ingredients for smoothies of any size. Get nutrition estimates and perfect liquid-to-solid ratios.
The Perfect Smoothie Ratio
The ideal smoothie is roughly 45% liquid, 40% frozen fruit, 15% protein/extras by volume. Too much liquid = watery and thin. Too much fruit = too thick for the blender. The frozen fruit is key — it replaces ice, adds flavor, and creates the thick, creamy texture. Fresh fruit + ice cubes produces an inferior result. Always use frozen fruit as your primary ingredient.
Smoothie Nutrition Guide
Low-calorie (150-250 cal): Almond milk + frozen berries + spinach. Balanced meal (300-450 cal): Milk + frozen fruit + Greek yogurt + banana. Post-workout (400-600 cal): Milk + banana + peanut butter + whey protein + oats. Green smoothie (150-300 cal): Coconut water + frozen mango + big handful spinach + lime. Hidden vegetables (spinach, cauliflower, avocado) add nutrients without affecting taste when paired with strong fruit flavors.
The most cost-effective smoothie hack: buy ripe bananas at 50% off markdown, peel them, break into chunks, and freeze in bags. Frozen banana is the ultimate smoothie ingredient — it adds natural sweetness, creamy texture, and replaces ice. Cost: $0.10-0.15 per banana vs $3-5 for a commercial frozen smoothie pack.
