How Much Sugar Is in a Smoothie?
A medium smoothie has about 35 g of sugar — often more than a can of soda, despite its healthy image.
in 1 medium (16 fl oz) · about 8.3 teaspoons
- Per serving
- 35 g
- Per 100 g
- 7 g
- Type
- Mostly natural
- In teaspoons
- ≈ 8.3 tsp
More sugar than most people should have in a whole day.
A medium smoothie can carry about 35 g of sugar — more than a can of Coca-Cola — and most of it is real fruit sugar, not something artificial. The problem is volume: blending two or three bananas, a cup of juice, and a scoop of honey into one cup concentrates far more fruit than you'd ever sit down and eat whole.
That's the trap of the healthy image. A whole piece of fruit fills you up on its fibre before you can overdo the sugar; a blended smoothie removes that natural brake, and a juice or sweetened-yogurt base adds even more on top. Checking the actual ingredient list — not just the word 'smoothie' — is the only way to know what's really in the cup.
Lower-sugar swaps
- Blend with water or milk instead of juice, and skip the added honey or syrup
- Use one piece of whole fruit plus plain yogurt instead of two or three fruits
Frequently asked questions
- Are smoothies healthier than soda?
- Not automatically. A large fruit smoothie can carry more sugar than a can of soda — the fruit is real, but blending several servings into one cup adds up fast.
- How can I make a smoothie lower in sugar?
- Use one piece of whole fruit, a base of milk or plain yogurt instead of juice, and skip added honey or syrup.
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Sugar values from Typical nutrition label; actual amounts vary by brand, ripeness, and recipe. Last updated 2026-08-09.