If you want to make a smoothie or shake, you will need to use some sort of fluid. However there is a big difference in which fluid you need to use & when.
- Water is very popular for lunch smoothies
- Milk for breakfast shakes
- Coconut water for sport & gym smoothies
Below you will find a list of the calories and protein elements, followed by a brief description
Do note – calorie and protein levels can vary slightly depending on brand
Click on the liquid for nutritional information when combined with a smoothie mix powder
(per 100 ml)
(per 100 ml)
2. Milk (Whole)
3. Milk (Semi-Skimmed)
4. Milk (Skimmed)
5. Soya Milk (Unsweetened)
6. Apple Juice
7. Orange Juice
8. Coconut Milk
9. Coconut Water
Best liquid for smoothies
The type of liquid you add will depend on your own personal taste, objectives (and the smoothie recipe)
For example if you are looking to lose weight (or get better sport results) you might want to make your smoothies with high protein (but ‘low calorie’) liquids like skimmed milk or soya milk.
Taking each one in turn :
Ideal as a base for smoothie it’s great before sport or exercise (or if you have no appetite as the smoothies can be very ‘thin and runny’)
Do make sure the water is cold, or add ice cubes.
It’s our second most popular smoothie liquid. Try to use skimmed or semi-skimmed as the flavour is less overpowering, and the liquid will also contain more protein.
Do note that many people are lactose intolerant (to some extent) and using milk can sometimes lead to side-effects like digestive issues, head aches, etc.
3. Soya Milk
Only consider the unsweetened version and it’s a great alternative to ‘cows milk’. Fresh or Long Life versions are readily available in most supermarkets.
4. Fruit Juices.
Again try to go for ‘natural unsweetened’ versions as they produce much nicer tasting smoothies. Adding them can result in great tasting smoothies (but expensive), have a look at our recipes for ideas.
5. Coconut milk or water
Either are great in a smoothie recipe.