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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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Low Sugar Fruits for Smoothies

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 green smoothiesDrinking 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 fruitsLow 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 green 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.


Berry Blastoff REMIX

  • Author: Jen Hansard
  • Prep Time: 5 min
  • Total Time: 5 min
  • Yield: 2 servings 1x
  • Category: Breakfasts; Snack; Meal
  • Cuisine: Green Smoothie



3 cups spinach

2 cups water

1/2 cup blueberries

1/2 cup strawberries

1 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.

Get recipes based on your favorite fruits (Daily Blends app)!

We have 100s of green smoothie recipes on our app: Daily Blends! You can search for recipes based on your favorite fruits, or even get recipes based on the fruits you currently have on hand! Click here to get the app!

daily blends app

Join the conversation!

Do you use more or less fruits in your green smoothie? Share your favorite green smoothie recipe in the comments below.


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  1. Janie Elizaldi

    November 16th, 2018 at 9:50 am

    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!

  2. SGS Rawkstar Carissa

    November 20th, 2018 at 2:42 pm

    Congratulations you have been selected as one of our winners for our new book Simple Green Meals!!! This is for U.S. residence only so please send your full name and physical address to us at hello@simplegreensmoothies.com

    Have a rawkin’ day!!!

  3. Amanda

    November 16th, 2018 at 12:44 pm

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

  4. Dani Mitchell

    November 16th, 2018 at 2:41 pm

    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

  5. Niger Robinson

    November 16th, 2018 at 5:40 pm

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

  6. Nan

    November 16th, 2018 at 6:05 pm

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

  7. Annie K

    November 17th, 2018 at 12:42 am

    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 !!!

  8. Laura

    November 17th, 2018 at 9:36 am

    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!

  9. Janet

    November 17th, 2018 at 9:54 am

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

  10. Cassie Francis

    November 17th, 2018 at 5:53 pm

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

  11. Kavli

    November 18th, 2018 at 1:52 pm

    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!

  12. Amy J

    November 20th, 2018 at 2:45 am

    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!

  13. SGS Rawkstar Carissa

    December 3rd, 2018 at 2:12 pm

    Hey Amy,

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


  14. Daun

    November 23rd, 2018 at 2:40 pm

    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.

  15. SGS Rawkstar Carissa

    November 27th, 2018 at 1:48 pm

    Hey Daun,

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


  16. Doris

    November 27th, 2018 at 12:53 pm

    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.

  17. SGS Rawkstar Carissa

    December 3rd, 2018 at 1:30 pm

    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! 🙂

  18. Edwige Louis

    November 29th, 2018 at 12:03 pm

    Thank you. This list is very helpful!

  19. SGS Rawkstar Carissa

    December 3rd, 2018 at 1:31 pm

    Hey Edwige,

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

  20. Christina

    January 17th, 2019 at 9:54 am

    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.

  21. SGS Rawkstar Carissa

    February 27th, 2019 at 11:05 am

    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!

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