Low Sugar Fruits for Smoothies

Low Sugar Fruits for Smoothies

PUBLISHED: 11.6.2018

I often get asked for low sugar smoothie recipes. I’m hear to give you all my fav low sugar fruits, and the best ways to blend them.


Low Sugar Fruits for Smoothies

Low Sugar Fruits for Smoothies

PUBLISHED: 11.6.2018

I often get asked for low sugar smoothie recipes. I’m hear to give you all my fav low sugar fruits, and the best ways to blend them.


This article gives you six of the best low sugar fruits, and tells a simple trick to lower sugar content and boost fiber in smoothies! Read on:

Low Sugar Fruits for Smoothies

Drinking one green smoothie a day is one of the simplest ways to maintain a healthy diet.

There’s just something about drinking 16 ounces of pure leafy green and fruit goodness that makes the skin glow. That’s why we started creating recipes for green smoothies and sharing them with all of our friends. We want to help others start a healthy lifestyle too!

Our green smoothie recipes almost always follower the 60/40 rule:

3 cups fruit / 2 cups leafy greens
(click here to learn more about the perfect ratio)

Following this rule gives our bodies adequate amounts of leafy greens, while still capturing the rawesome flavors of all the fruits (and sometimes veggies) we add!

HOWEVER, there are times when we flip that rule and give power to the leafy greens. By doing this, you get all the fiber and essential vitamins without the high sugar content (which can affect people in different ways).

Power to the leafy greens and low sugar fruits!

Some days are a little tougher than others when it comes to eating healthy. On these days, one of our favorite things to do is flip the 60/40 rule by using 3 cups of leafy greens and 2 cups of low sugar fruit. Adding more leafy greens gives our bodies access to more of their tasty nutrients (phytonutrients, protein, vitamins, antioxidants, and more).

Using low sugar fruits along with an extra dose of leafy greens levels up our smoothies and helps them become lean and mean!

If you’re new to green smoothies, we don’t recommend starting off with this “flipped ratio” (more leafy greens than fruit). The high amount of fiber may bother your digestive system, and the taste might be TOO green to enjoy. Yet for those that have been drinking green smoothies for weeks, this might be a fun little challenge worth going for!

Now, you may be wondering: What are the best low sugar fruits to use in green smoothies? Well, here ya go!

low sugar fruits
Low sugar fruits that are rawesome in smoothies:

Raspberries: 1 cup = 5g sugar  |  Try this raspberry green smoothie

Strawberries: 1 cup = 7g sugar  |  Try this strawberry green smoothie

Granny Smith Apples: 1 medium = 10g sugar  |  Try this apple green smoothie

Peaches: 1 medium = 13g sugar  |  Try this peach green smoothie

Blueberries: 1 cups = 15g sugar  |  Try this blueberry smoothie

Pears 1 medium = 17g sugar  |  Try this pear green smoothie

Tip: Use protein and healthy fats in green smoothies if you are monitoring your blood sugar levels. These help to slow the release of sugar during digestion. Coconut oil, almonds, and avocados are great for protein and healthy fats.

Blend this:

Here’s a green smoothie recipe that uses two of the fruits listed above! This recipe comes from our mobile app—Daily Blends—where you can find 100s of recipes to make green smoothies a daily habit. A banana is used in this recipe, but if you’re trying to keep the natural sugar content as low as possible, try swapping it out for an avocado! They’re just as creamy, filled with healthy fats, and low on the glycemic index.

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Berry Blastoff Green Smoothie

  • Author: Jen Hansard
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 16 oz smoothie 1x
  • Category: Smoothie
  • Method: Blending
  • Cuisine: American
  • Diet: Vegan


This is the perfect green smoothie. Super sweet, yet low in sugar. Gives you great energy without the sugar crash! Add a tablespoon of almond butter for some healthy fat and a protein boost.


  • 1 1/2 cups spinach
  • 1 cup water
  • 1/4 cup blueberries
  • 1/4 cup strawberries
  • 1/2 banana (replace with avocado for even lower natural sugar levels)


  1. Blend the spinach and water until smooth.
  2. Add the blueberries, strawberries, and bananas and blend again.

Keywords: Berry green smoothie


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Recipe rating

  1. June says:

    I did not have strawberries and blueberries so i used just spinach ginger turmeric banana and pineapple. I actually liked the taste and blending the greens and water first makes a whole lot of sense

    • SGS Rawkstar Jess says:

      That sounds delicious and we are big advocates of blending greens + liquid first. It makes for a nice, creamy smoothie!

  2. Karen says:

    I read this online – is it true? :
    If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become “free sugars”. Free sugars include any added sugars (including honey and maple syrup) and are the kind we should all be cutting down on to protect our teeth as well as lower our energy intake to help maintain a healthy weight. Even if they have some added vegetables like spinach or kale, they are still likely to be high in sugar.

    • SGS Rawkstar Jess says:

      Hi Karen. Blending fruit does not increase its sugar content. If you have 1 1/4 cup of berries with 17g of carbohydrates, 5g of fiber and 11g of sugar, that nutritional information will stay the same. What does change is how quickly that fruit gets absorbed into your body. I’m not sure where you read that blending fruit creates “free sugars” but that is incorrect. Blending fruit will not alter or change the type of sugar fruit contains. If you are worried about the sugar content in your smoothies, use more leafy greens, vegetables (e.g., celery, cucumber), and herbs and less fruit.

    • Sarah says:

      British Heart Foundation is one source of the “free sugars” info. It is in fact correct. See number 3:


    • SGS Rawkstar Jess says:

      Hi Sarah. The article you link to makes these claims but they don’t cite any studies that back up what they are saying. Furthermore, the video they link to under #3 speaks only about juices and soft drinks, not about smoothies.

      Melissa Montalto, a Registered Dietitian and Certified Diabetes Educator, writes for the Whole U at the University of Washington. She states that “with smoothies, you retain the fiber [of fruits], which can help you feel fuller and improve your digestive health.” The Harvard T.H. Chan School of Public Health confirms that whole fruit smoothies containing skin, pulp and flesh retain the nutrients and fiber present in the fresh fruit. This is one reason we are Simple Green Smoothies, not Simple Green Juices; we love that blending keeps all the wonderful fiber you get from whole fruits and veggies.

      Again, what does change when you blend a whole fruit is how quickly that fruit + its nutrients, fiber, and sugars are absorbed into your body.

      You will notice that the majority of our smoothie recipes calls for at least one leafy green or vegetable, if not more. It’s important to remember you always have the option of using more leafy greens, more vegetables, and more herbs in your smoothies and less fruit. Our recipes are made to be tweaked and changed according to an individual’s tastes and dietary needs.

  3. Njideka samuel says:

    Please I really want to be clarified of this to make my smoothies worth enjoying for me. Can I say that 2 cups of apples, pear, peach, is equivalent to 4 medium size of each. Also can 2 sticks of banana be a equivalent to 2 cups of banana.


    • SGS Rawkstar Jess says:

      Hi Njideka! There’s really no exact science to blending green smoothies. For the purposes of our smoothies, we usually say one apple, banana, pear, or peach is roughly equal to one cup of that fruit.

  4. Pei says:

    Love today’s berry juice! Yum!

  5. Christina says:

    Hi! I’ve been using your green smoothie recipes on-and-off for a few years. Is there a way to search for recipes that use specific ingredients on your website (like you can on the app)? I recently started a low carb diet, and I am looking at your recipes that use the lower sugar fruits. My diet cuts out fruits for the first phase, although I can have an apple a day. I have also been reading about the health benefits of celery juice. I am looking for a low carb recipe that incorporates a lot of celery. I am thinking … celery, cucumber, and apple to sweeten it up? Or maybe add avocado? Any thoughts? Thanks in advance.

    • SGS Rawkstar Carissa says:

      Hey Christina,

      At the top right of our website you will see a search bar and if you type in “celery” all of our recipes with that ingredient will show up. However if you are wanting recipes with a combination of specific ingredients you should check out our Daily Blends App! You will be able to search specific ingredients and the recipe will show up for you.

      Hope that helps!

  6. Edwige Louis says:

    Thank you. This list is very helpful!

    • SGS Rawkstar Carissa says:

      Hey Edwige,

      You are welcome!! So happy it was helpful to you 🙂

  7. Doris says:

    Thanks much for the recipes. I particularly like the idea of using more greens to help cut down on the sugar as I am pre-diabetic and working hard to maintain a very low sugar level. Thanks much.

    • SGS Rawkstar Carissa says:

      Hey Doris,

      So glad that this recipe was helpful to you!

      We make sure we try our best to accommodate everyone’s needs and I am so glad yours was one of them! 🙂

  8. Daun says:

    I can maintain my weight consuming fruitful green smoothies, but I don’t lose weight unless I cut way back on the fruit. So this is my basic low sugar combo: Greens, green apple, carrot, celery with unsweetened nut milk. Sound bland? Here’s the fun part: Add 1/4-inch peeled ginger, 1/8-inch slice of well cleaned organic lemon with the rind, and some vanilla protein powder. Works best in a Vita-Mix; I tried it with a Kitchen-Aid and it was way too chunky.

    • SGS Rawkstar Carissa says:

      Hey Daun,

      That sounds like a really delicious recipe! Love that you have found what works best for you and made it your own.


  9. Amy J says:

    Thank you for this article! I need to cut back on natural sugars to heal my body, and knowing these low sugar fruits will definitely help with the transition!

    • SGS Rawkstar Carissa says:

      Hey Amy,

      So happy this recipe was helpful to you! Wishing you the best with your health journey.


  10. Kavli says:

    I actually don’t use any fruit in my smoothies anymore! After the October 21 day cleanse I noticed I prefer my smoothies with no fruit! I use coconut water, spinach, kale lemon and ginger. It is so so good, like a delicious green juice because my vitamix blends the greens so fine. I’ve had this everyday since the cleanse and I’m not bored of it yet!

  11. Cassie Francis says:

    I always use water in my smoothies. It’s a taste preference for me, but I know that helps keep the sugar content lower.

  12. Janet says:

    I’ve never bought pears due to their texture, but they would be a great addition to my smoothies. Thanks for the tip.

  13. Laura says:

    One idea to replace up sweetness without sugar is to blend with fresh mint. If I weren’t nursing, I’d be doing that äll the time (my body/supply is very sensitive to mint). Another awesome combination is peach and raspberry. I’d your peach is perfectly ripe, it’s smooth like a banana. Mint + peach + raspberry sounds awesome to me!

  14. Annie K says:

    I love this recipe, I needed something like to help me with my sugar intake. Your blogs and emails have been so helpful to me. Can’t wait to have new recipe !!!

  15. Nan says:

    I rarely use fruit – instead celery, cucumber, broccoli and greens.

  16. Niger Robinson says:

    I have been passing this website to everyone I know. Your really doing a great job!

  17. Dani Mitchell says:

    I’ve been trying to cut down on my sugars yet LOVE your green smoothies. This recipe and your tips are def going to help me reduce my sugars and still enjoy my smoothie. Thanks Jen! xoxox

  18. Amanda says:

    Thank you for addressing diabetes for a better smoothie option with less natural sugar.

  19. Janie Elizaldi says:

    I never thought that I could get my kids to eat veggies especially spinach or kale but they do now with these smoothies and they love them! The Green Goblin is one of my favorites and so easy to make. I even started making my husband the tumeric tea for his hands because they hurt. Thank you so much for all the great ideas especially the smoothie pops for the kids. I love your app and use it daily!

  20. JoAn says:

    The more colorful your intake of fruits snd vegetables, the more variety of nutrients
    you give yourself. How about eight different ones per day?

  21. Megan says:

    I often use less fruit than the recipes call for, and add a little stevia if I need a tad more sweet.

  22. VIVIAN SIMMONS says:

    This is such helpful information! Thank you for all you do Jen to ensure that our smoothies address health needs and also taste great!

  23. Joyce Moy says:

    We always follow the recipes in the SGS book or app. We don’t drink them every day as we already eat greens in our meals and we don’t eat sugary stuff, so we don’t worry too much about our smoothies being too sugary. We love Beginner’s Luck.

  24. Crystal Dickerson says:

    Green Smoothies have transformed me to a Real Life Benjamin Button!

  25. ShaylaT says:

    Thanks for this post! I would love to get more low sugar/carb smoothies since I’m trying to follow a keto lifestyle.

  26. Karen says:

    Love the smoothie recipes . I make up a bunch at a time in baggies and freeze! Ready to go. Just add Liquid of your choice,coconut water, green tea etc if I take supplements like chia seed, hemp, barley greens these are added to the pre made smoothi ingredients.

  27. DaVida says:

    I use more greens than fruit but find that the spinach doesn’t overpower the taste. I generally do 1.5 cups stronger green (kale, chard, etc) and the other 1.5 spinach then my fruit. Looking forward to a concentrating on these fruit moving forward.

  28. Darlene says:

    I use cinnamon in my smoothies to help blood sugar levels.

  29. Brenda says:

    I have been squirting 1/2 to a whole line in my smoothies. I put a whole squeezed lime in my smoothies that gave bananas , pears or peaches in them. It gives a wonderful zip of flavor but not sour. Soooo yummy!

  30. Hi Jen, what’s the best way to measure greens, lightly or firmly packed?

  31. Michelle says:

    Thank you! I wonder if I’ve been doing this all along since I’m never sure if a cup is packed or loose spinach!

  32. Christie says:

    Great ideas! I love using Blackberries and Cranberries as well.

  33. Christina Rossi says:

    Great article, I will have to pass this info on to my daughter. She starts her kids off with a smoothie every morning. She makes them with Kale, Strawberries, Banana, Blueberries, Mango, Avocado, Apple Juice and adds some Flax seed oil. They love them!!!

  34. Carrie says:

    Thanks so much for sharing these! It’s helpful to reduce the sugar for kiddos too— I don’t want to send them to school with a sugar spike! Sometimes I serve the smoothies with pb, almond butter, or cream cheese on whole grain bread/toast so they are fuller longer. Can’t wait to try pairing with these!

  35. Laura Drayton says:

    I love these ideas! Making them with a healthy fat and a protein helps keep you full longer afterwards too. I like avocado (for the fat and the fiber) and soaked almonds (to make the texture creamy and add protein)

  36. Sashani Brown-Gowdie says:

    I love these, I have been trying to cut back on my sugar and these are perfect.

  37. Courtney says:

    I love a creamy smoothie but my husband hates bananas so I like to add avocado. I buy a bag of them, quarter them and put in the freezer ready for smoothies anytime! I also like to make batches of green smoothies and freeze in mason jars, then thaw one in the fridge overnight, to save time in the mornings.

  38. Cyndi Bertsos says:

    I listened to you on the Wellness Mama podcast. I have had one green smoothie a day ever since! My fav is the original with spinach, banana, pineapple & mango. Thank you so much for turning me on to this!

  39. Angie says:

    Wow, this article is awesome! I twice now have signed up for the 7 day cleanse and I never even try to follow it because the smoothies have too much sugar for my liking. Please keep coming out with more low sugar recipes! I’m trying to get into the healthier eating lifestyle and lot of your smoothie recipes scare me away. For years I’ve been making smoothies with 70% greens, 10% water, 10% protein, 10% berries only as fruit and never once has it been hard to swallow or digest. I encourage more people to lower the sugar, especially if it’s for breakfast. If I have a high sugar smoothie in the morning I always get a mid afternoon crash regardless of how much other nutrients are in it. Sorry if this sounds critical. I’m very excited about this article and I would love to see more low sugar recipes in the future.

  40. Tyriane says:

    Great post, type 2 diabetes runs on my paternal side of the family, so these are great recipes for me to start drinking myself as well as sharing them with family! Thank you!

  41. Jody C. says:

    Thank you for this post! Type 2 Diabetes runs in my family so I’m always mindful of my sugar intake. When I make my smoothies I opt for H2O or coconut water instead of OJ or another juice to add a little liquid.

    • Sandi O'Donnell says:

      Through Simple Green Smoothies I have learned a lot about sugars! I try and stick to berries as much as possible, I also buy green apples versus other varieties as they tend to be lower in sugar. I also sub avocado for bananas whenever possible as then I get the same smooth consistency, plus healthy fats, without as much sugar!

  42. Sandy says:

    Green smoothies are a daily must! They really have made all the difference for me! And if we watch that our eating every meal is whole foods than those natural sugars from fruit will definitely not hurt! Love your recipes and blog!

  43. Elisa Marks says:

    I let my kids pick the fruits bc then I know they will enjoy it!

  44. Alana says:

    To increase the amount of veggies and reduce fruit but still make a smoothie look delicious rather than brown, I add a few cubes of beets that I precook and freeze. It keeps smoothies a beautiful color!

  45. LATOYA BANKS says:

    Thanks for the post as i was very interested in looking to lower my sugar in smoothies.
    I like to blend my smoothies the night before to save time in the mornings! Grab & Go!

  46. Lisa says:

    Green smoothies have been key in reversing my Type 2 diabetes! I also eliminated all animal products and oils. Sticking to unprocessed, whole plant foods, including green smoothies, has brought me back to non-diabetic status medically, and it’s a sustainable delicious way of eating. Thanks for these yummy recipes!

  47. janice l ristow says:

    I believe your friend could benefit from green smoothies without any fruit for a short while to detox her liver and aid healing of her gut. An example would be spinach, lettuce, mint, avocado, lemon juice and maybe a little hemp. Even the red and purple fruit you suggest is sugar which our bodies can benefit with a rest from. Seasonal fruit is best but even that should be limited in her case.
    In Kindness,

  48. Carla says:

    Thanks for your tips on low sugar options. I’ve been doing green smoothies a day for over two weeks with the extra greens and it’s been great!

  49. Ania says:

    Thank you for this post, Jen!! I have MS and I need to reduce the sugar intake so this article is a true blessing to know which fruits are low in sugar!! On a side note, also lemons and limes are low in sugar and could be a great addition to a smoothie 🙂

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I'm a girl who transformed my family's health by eating more plants. Married my high school love, have 2 kiddos, love national parks + running the Grand Canyon. My mission? Help you fuel your body so you can go after your passions.

JEN Hansard
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