Skip to content
RestoreShots
Ingredient guide

Fruit benefits, A to Z

What each fruit, green and root actually does in your glass. Key nutrients, honest evidence, calories per 100 g, a kitchen tip, and the recipes that use it.

Values are approximate, per 100 g raw, from USDA FoodData Central. Benefits describe what the research suggests, not medical advice.

Citrus

4 ingredients
Citrus

Orange

The classic vitamin C fruit, sweeter than it gets credit for

Vitamin CFolatePotassiumHesperidin
  • One medium orange covers most of a day's vitamin C, which supports normal immune function and collagen formation.
  • Blending the whole fruit keeps the fiber that juice throws away, so blood sugar rises more gently.
  • Hesperidin, a flavonoid concentrated in the white pith, is being studied for blood vessel health.
Calories
47kcal
Fiber
2.4g
Standout
Vitamin C 53 mg

Kitchen tip

Leave some of the white pith on. It is bitter on its own but disappears in a smoothie and carries most of the flavonoids.

Best for🍊 Immunity⚡ Energy
RecipesGolden Turmeric Immunity Shot
Citrus

Lemon

Brightens everything and keeps shots fresh for longer

Vitamin CCitric acidFlavonoids
  • Citric acid slows browning and bacterial growth, which is why a squeeze of lemon extends the fridge life of homemade shots.
  • Vitamin C from lemon helps the body absorb non-heme iron from greens like spinach in the same glass.
  • Sharp acidity lets you cut sugar from a recipe without it tasting flat.
Calories
29kcal
Fiber
2.8g
Standout
Vitamin C 53 mg

Kitchen tip

Rinse your mouth with water after acidic shots. The acid softens tooth enamel for about half an hour.

Best for🫚 Wellness Shots🥬 Detox
RecipesLemon Ginger ShotCucumber Lemon Detox JuiceFat Burning Green Smoothie
Citrus

Lime

Lemon's sharper cousin, perfect with tropical fruit

Vitamin CCitric acidLimonene
  • Adds vitamin C and a clean acidity that balances very sweet fruit like mango and pineapple.
  • Limonene, the aromatic oil in the zest, gives lime its scent and is studied for digestive comfort.
  • Like lemon, its acid helps preserve pre-made drinks and improves iron uptake from greens.
Calories
30kcal
Fiber
2.8g
Standout
Vitamin C 29 mg

Kitchen tip

Grate a little zest into the blender. Most of the aroma lives in the peel, not the juice.

Best for🥑 Greens⚡ Energy
RecipesPineapple Fat Burner SmoothieCreamy Avocado Spinach Green SmoothieMango Protein Smoothie
Citrus

Grapefruit

Bitter, juicy and very low in calories

Vitamin CVitamin ALycopene (pink)Naringenin
  • Around 90 percent water and low in calories, so it adds volume to a weight loss smoothie for very little.
  • Pink and red varieties carry lycopene, the same antioxidant found in tomatoes.
  • Naringenin gives grapefruit its bitterness and is being researched for metabolic health.
Calories
42kcal
Fiber
1.6g
Standout
Vitamin C 31 mg

Kitchen tip

Grapefruit interacts with several common medications, including some statins. Check with your pharmacist if you take daily medication.

Best for🍓 Weight Loss🥬 Detox

Berries & cherries

5 ingredients
Berries & cherries

Blueberry

Small, sweet and packed with anthocyanins

AnthocyaninsVitamin KManganeseFiber
  • Anthocyanins, the pigments that make blueberries blue, are among the most studied plant compounds for brain and heart health.
  • Lower in sugar than most fruit, which makes them an easy choice for low-sugar smoothies.
  • Frozen blueberries keep their antioxidant content and thicken a smoothie without ice.
Calories
57kcal
Fiber
2.4g
Standout
Vitamin K 19 µg

Kitchen tip

Buy frozen. It is cheaper, picked ripe, and blends into a thicker, colder smoothie than fresh.

Best for🫐 Gut Health🍓 Weight Loss🌿 Anti-Inflammatory
RecipesBerry Kefir Gut Health Smoothie
Berries & cherries

Strawberry

More vitamin C than an orange, gram for gram

Vitamin CManganeseFolateEllagic acid
  • Eight strawberries deliver a full day's vitamin C for about 50 calories.
  • Naturally sweet with very little sugar per cup, so they carry a smoothie's flavor without pushing sugar up.
  • Ellagic acid and other polyphenols are studied for their anti-inflammatory activity.
Calories
32kcal
Fiber
2g
Standout
Vitamin C 59 mg

Kitchen tip

Frozen strawberries pair with cottage cheese or Greek yogurt for a high-protein smoothie that needs no powder.

Best for🍓 Weight Loss💪 Protein🍊 Immunity
RecipesStrawberry Banana Protein SmoothieBerry Kefir Gut Health Smoothie
Berries & cherries

Raspberry

The highest fiber fruit you can put in a blender

FiberVitamin CManganeseEllagitannins
  • About 6.5 g of fiber per 100 g, roughly three times a banana, which makes raspberry smoothies unusually filling.
  • Low in sugar for a fruit, so they suit weight loss and blood-sugar-conscious recipes.
  • Ellagitannins are converted by gut bacteria into compounds studied for gut and metabolic health.
Calories
52kcal
Fiber
6.5g
Standout
Fiber 6.5 g

Kitchen tip

Their seeds are noticeable when blended. Strain if you dislike the texture, or embrace it, that is where the fiber is.

Best for🍓 Weight Loss🫐 Gut Health
Berries & cherries

Cherry

Tart cherries are studied for recovery and sleep

AnthocyaninsPotassiumMelatonin (tart)Vitamin C
  • Tart cherry juice has been tested in athletes for muscle soreness after hard training, with several small trials showing less pain.
  • Tart cherries are a natural source of melatonin and have been studied for sleep quality.
  • Sweet cherries are lower in these compounds but still bring potassium and anthocyanins.
Calories
63kcal
Fiber
2.1g
Standout
Potassium 222 mg

Kitchen tip

Look for frozen pitted tart cherries. Fresh tart cherries are hard to find outside of summer.

Best for🌿 Anti-Inflammatory💪 Protein
Berries & cherries

Pomegranate

Jewel-like seeds with one of the highest polyphenol counts

PunicalaginsVitamin KFiberPotassium
  • Punicalagins, unique to pomegranate, are potent antioxidants that have been studied for blood pressure and exercise performance.
  • The edible seeds add crunch and fiber that juice alone does not have.
  • A small handful adds color and tartness that balances creamy bases like yogurt or banana.
Calories
83kcal
Fiber
4g
Standout
Vitamin K 16 µg

Kitchen tip

To seed one quickly, cut it in half and tap the back with a wooden spoon over a bowl of water. The seeds sink, the pith floats.

Best for🌿 Anti-Inflammatory🍊 Immunity

Tropical

6 ingredients
Tropical

Pineapple

Sweet, sharp and the only common source of bromelain

Vitamin CManganeseBromelainFiber
  • Bromelain, an enzyme found only in pineapple, is studied for reducing swelling and helping protein digestion.
  • One cup covers a full day of vitamin C and most of your manganese, a mineral used in bone and energy metabolism.
  • Its acidity balances greens, so pineapple is the easiest way to make a green smoothie taste good.
Calories
50kcal
Fiber
1.4g
Standout
Vitamin C 48 mg

Kitchen tip

The core has the most bromelain. Blend it rather than throwing it away, a good blender handles it.

Best for🍓 Weight Loss🌿 Anti-Inflammatory🥑 Greens
RecipesPineapple Fat Burner SmoothieTropical Anti-Inflammatory Smoothie
Tropical

Mango

Creamy without dairy, rich in vitamin A

Vitamin AVitamin CFolateFiber
  • One cup delivers a meaningful share of vitamin A as beta-carotene, which supports normal vision and skin.
  • Naturally creamy texture means you need less yogurt or banana to thicken a smoothie.
  • Mango's sweetness lets you skip added sugar entirely, even with unflavored protein.
Calories
60kcal
Fiber
1.6g
Standout
Vitamin A 54 µg

Kitchen tip

Frozen mango chunks are cheaper than fresh and always ripe. Keep a bag for breakfast smoothies.

Best for💪 Protein🍊 Immunity🥭 Breakfast
RecipesMango Protein SmoothieTropical Anti-Inflammatory Smoothie
Tropical

Papaya

Gentle on the stomach, thanks to the enzyme papain

Vitamin CPapainFolateLycopene
  • Papain, a protein-digesting enzyme, is the reason papaya is a traditional remedy for bloating and heavy meals.
  • Higher in vitamin C than oranges by weight, with a soft texture that blends silky smooth.
  • Orange-fleshed varieties carry lycopene and beta-carotene.
Calories
43kcal
Fiber
1.7g
Standout
Vitamin C 61 mg

Kitchen tip

A squeeze of lime tames papaya's musky flavor. Pair with ginger for a bloating-friendly blend.

Best for🫐 Gut Health🍊 Immunity
Tropical

Banana

The smoothie base everyone starts with, for good reason

PotassiumVitamin B6Resistant starch (green)Fiber
  • Potassium and B6 support normal muscle and nerve function, which is why bananas are a pre-workout staple.
  • Slightly green bananas contain resistant starch, a prebiotic fiber that feeds beneficial gut bacteria.
  • Frozen banana gives a soft-serve texture that no other fruit matches.
Calories
89kcal
Fiber
2.6g
Standout
Potassium 358 mg

Kitchen tip

Half a banana is enough for creaminess. A whole one plus other fruit pushes sugar past 30 g quickly.

Best for⚡ Energy💪 Protein🥭 Breakfast
RecipesPost-Workout Chocolate Protein SmoothieStrawberry Banana Protein SmoothieOvernight Oats Breakfast SmoothieMatcha Oat Energy Smoothie
Tropical

Kiwi

Tiny fruit, enormous vitamin C, proven help for regularity

Vitamin CVitamin KFiberActinidin
  • Two kiwis a day improved bowel regularity in several controlled trials, making it one of the best-evidenced fruits for constipation.
  • One kiwi provides more vitamin C than an orange.
  • Actinidin, an enzyme in kiwi, helps break down protein and may ease the feeling of fullness after meals.
Calories
61kcal
Fiber
3g
Standout
Vitamin C 93 mg

Kitchen tip

The skin is edible and doubles the fiber. Rub off the fuzz and blend the whole fruit.

Best for🫐 Gut Health🍊 Immunity🥑 Greens
Tropical

Coconut

Water for electrolytes, cream for absorption

Potassium (water)MagnesiumMCT fats (cream)Manganese
  • Coconut water is naturally rich in potassium, which makes it a light rehydration base after sweaty workouts.
  • A spoon of coconut cream provides the fat that fat-soluble compounds like curcumin need to be absorbed.
  • Adds tropical flavor and body without dairy.
Calories
19kcal
Fiber
1.1g
Standout
Potassium 250 mg (water)

Kitchen tip

Coconut cream is calorie-dense. One tablespoon adds richness; more than that turns a smoothie into a dessert.

Best for⚡ Energy🌿 Anti-Inflammatory
RecipesTropical Anti-Inflammatory SmoothieCreamy Avocado Spinach Green Smoothie

Everyday fruit

4 ingredients
Everyday fruit

Apple

Pectin fiber and quercetin in the skin

PectinQuercetinVitamin CPolyphenols
  • Pectin is a soluble fiber that forms a gel in the gut, slowing sugar absorption and feeding beneficial bacteria.
  • Quercetin, concentrated in the skin, is one of the most researched flavonoids for its anti-inflammatory activity.
  • Green apples add tartness to green smoothies with less sugar than sweet varieties.
Calories
52kcal
Fiber
2.4g
Standout
Fiber 2.4 g

Kitchen tip

Always blend with the skin on. Peeling removes most of the quercetin and about half the fiber.

Best for🥬 Detox🫐 Gut Health🍓 Weight Loss
RecipesFat Burning Green SmoothieGreen Detox SmoothieCucumber Lemon Detox Juice
Everyday fruit

Peach

Soft, low-calorie and easy on the stomach

Vitamin CVitamin APotassiumFiber
  • Under 40 calories per 100 g with a soft flesh that blends into a naturally creamy texture.
  • Provides beta-carotene and a modest amount of vitamin C.
  • Mild flavor pairs well with yogurt and chia in breakfast smoothies.
Calories
39kcal
Fiber
1.5g
Standout
Vitamin A 16 µg

Kitchen tip

Frozen sliced peaches are available year-round and freeze well from fresh if you buy in season.

Best for🥭 Breakfast🫐 Gut Health
Everyday fruit

Watermelon

Ninety percent water, plus lycopene and citrulline

LycopeneCitrullineVitamin CWater
  • One of the most hydrating fruits, useful for summer smoothies and post-workout drinks.
  • Higher in lycopene than raw tomato, an antioxidant linked to heart health in observational research.
  • Citrulline, an amino acid concentrated near the rind, is studied for blood flow and exercise performance.
Calories
30kcal
Fiber
0.4g
Standout
Water 91%

Kitchen tip

Freeze cubes on a tray, then blend with lime and mint for a slush with no added sugar.

Best for⚡ Energy🥬 Detox
Everyday fruit

Avocado

Healthy fat that makes a smoothie a meal

Monounsaturated fatFiberPotassiumVitamin E
  • Its monounsaturated fat slows digestion, so an avocado smoothie keeps you full far longer than fruit alone.
  • Fat in the same glass helps the body absorb fat-soluble vitamins A, E and K from greens and carrots.
  • More potassium than a banana, with almost no sugar.
Calories
160kcal
Fiber
6.7g
Standout
Potassium 485 mg

Kitchen tip

Freeze ripe avocado halves. Frozen chunks make a thick, frosty smoothie without the need for banana.

Best for🥑 Greens🍓 Weight Loss🥭 Breakfast
RecipesCreamy Avocado Spinach Green Smoothie

Greens & vegetables

6 ingredients
Greens & vegetables

Spinach

The green you cannot taste, rich in folate and vitamin K

Vitamin KFolateIronMagnesium
  • Two cups add folate, magnesium and vitamin K for about 15 calories and no noticeable taste.
  • Plant iron from spinach is absorbed better when blended with a vitamin C source like citrus or strawberries.
  • The mildest green, which makes it the right starting point for anyone new to green smoothies.
Calories
23kcal
Fiber
2.2g
Standout
Vitamin K 483 µg

Kitchen tip

Spinach is high in oxalates. Rotate with kale or lettuce across the week if you drink green smoothies daily.

Best for🥑 Greens🥬 Detox🍓 Weight Loss
RecipesFat Burning Green SmoothieGreen Detox SmoothieCreamy Avocado Spinach Green SmoothiePineapple Fat Burner Smoothie
Greens & vegetables

Kale

Stronger flavor, more vitamin C than spinach

Vitamin KVitamin CVitamin AGlucosinolates
  • Kale is a cruciferous vegetable, so it carries glucosinolates that the body converts into compounds studied for liver enzyme support.
  • Delivers far more vitamin C than spinach along with vitamins A and K.
  • Sturdier leaves mean it holds up in the fridge for a week, unlike delicate greens.
Calories
35kcal
Fiber
4.1g
Standout
Vitamin C 93 mg

Kitchen tip

Strip the leaves from the tough center stem before blending, and pair with pineapple or mango to soften the bitterness.

Best for🥬 Detox🥑 Greens
Greens & vegetables

Cucumber

Pure hydration with a spa-like freshness

WaterVitamin KPotassiumSilica
  • About 95 percent water, so it adds volume and coolness to a smoothie for almost no calories.
  • Provides potassium, which supports fluid balance and normal blood pressure.
  • Its mild flavor lets lemon, mint and ginger shine in detox-style drinks.
Calories
15kcal
Fiber
0.5g
Standout
Water 95%

Kitchen tip

Keep the skin on for the fiber and most of the vitamin K. Wash well or buy organic if you can.

Best for🥬 Detox🍓 Weight Loss
RecipesCucumber Lemon Detox JuiceGreen Detox Smoothie
Greens & vegetables

Celery

Crunchy, salty-fresh and naturally rich in potassium

PotassiumVitamin KApigeninWater
  • Natural sodium and potassium make celery a gentle electrolyte source in green juices.
  • Apigenin and luteolin, flavonoids in celery, are studied for their anti-inflammatory effects.
  • Very low in calories and adds a savory note that balances sweet fruit.
Calories
14kcal
Fiber
1.6g
Standout
Potassium 260 mg

Kitchen tip

Celery juice is not a cure-all, whatever social media says. It is a hydrating, low-calorie base and that is enough.

Best for🥬 Detox
RecipesCucumber Lemon Detox Juice
Greens & vegetables

Carrot

The richest everyday source of beta-carotene

Vitamin AFiberPotassiumBeta-carotene
  • One medium carrot exceeds a full day's vitamin A as beta-carotene, which supports normal vision and skin.
  • Naturally sweet, so it lets you reduce fruit in a smoothie without losing flavor.
  • Beta-carotene is absorbed better with a little fat, so pair carrot with avocado or nut butter.
Calories
41kcal
Fiber
2.8g
Standout
Vitamin A 835 µg

Kitchen tip

A standard blender struggles with raw carrot. Grate it first, or steam and freeze for a smooth result.

Best for🍊 Immunity🥭 Breakfast
Greens & vegetables

Beetroot

Dietary nitrates for blood flow and endurance

NitratesFolateManganeseBetalains
  • Beet nitrates are converted to nitric oxide, which widens blood vessels. Multiple trials show modest improvements in endurance and blood pressure.
  • Betalains, the deep red pigments, are antioxidants studied for their anti-inflammatory activity.
  • Provides folate and manganese in a naturally sweet, earthy root.
Calories
43kcal
Fiber
2.8g
Standout
Folate 109 µg

Kitchen tip

Drink a beet smoothie about two hours before training. Red urine afterwards is harmless and common.

Best for⚡ Energy🌿 Anti-Inflammatory

Roots & spices

3 ingredients
Roots & spices

Ginger

The best-studied root for nausea and digestion

GingerolsShogaolsZingerone
  • Ginger is one of the few kitchen ingredients with strong trial evidence, particularly for nausea during pregnancy, after surgery and from motion.
  • Speeds gastric emptying, which is why a shot before a heavy meal can reduce the overly full feeling.
  • Gingerols have shown reductions in inflammatory markers in several small human studies.

Kitchen tip

Young ginger with thin skin does not need peeling. Older, wrinkled root is more fibrous and hotter, so use less.

Best for🫚 Wellness Shots🫐 Gut Health🍊 Immunity
RecipesLemon Ginger ShotGolden Turmeric Immunity ShotFat Burning Green SmoothieGreen Detox Smoothie
Roots & spices

Turmeric

Curcumin, which needs pepper and fat to absorb

CurcuminTurmeronesManganeseIron
  • Curcumin is among the most researched plant compounds for inflammation, though most trials use concentrated extracts rather than food amounts.
  • Piperine from black pepper can increase curcumin absorption many times over, so the two belong together.
  • A little fat in the same drink, such as coconut, further improves uptake.

Kitchen tip

Fresh turmeric stains everything it touches. Wear gloves and use a glass or steel blender jug, not plastic.

Best for🌿 Anti-Inflammatory🫚 Wellness Shots🍊 Immunity
RecipesGolden Turmeric Immunity ShotTropical Anti-Inflammatory Smoothie
Roots & spices

Mint

Cooling, digestive and free from your windowsill

MentholRosmarinic acidVitamin A
  • Menthol relaxes the muscles of the digestive tract, which is why peppermint is a traditional remedy for bloating and cramps.
  • A few leaves lift a green or watermelon smoothie and reduce the need for sweetness.
  • Rosmarinic acid is studied for its antioxidant and anti-allergy activity.

Kitchen tip

Add mint at the end and pulse briefly. Long blending turns it bitter and dark.

Best for🫐 Gut Health🥬 Detox
RecipesCucumber Lemon Detox Juice
FAQ

Common questions about fruit in smoothies

Browse all recipes

Per 100 g, kiwi (about 93 mg), strawberries (59 mg) and papaya (61 mg) all beat oranges (53 mg). A single kiwi or eight strawberries covers a full day's requirement.

Free download

Get the 7-Day Smoothie Reset

Seven balanced breakfasts, a grocery list and a batch-prep guide. Join readers who start every week with a plan.

No spam. One email a week, unsubscribe any time.

  • 7-Day Smoothie Reset plan (PDF)
  • One new recipe every Sunday
  • Grocery list and freezer-pack guide