January 23, 2022

Best Liquids For Smoothies – All You Need To Know

If you are looking for the best liquids to use in your smoothies, this is the info you need to know.

With the type of liquid you can directly influence the taste, nutrients and calories, as well as the consistency of your smoothie.

But what are the best liquids for smoothies? If you're not sure, read on!

There are the basic liquids like water and fruit juice. Many smoothies or shakes work well with yogurt and dairy milk but also with their natural alternatives like almond-, soja-, rice-, oat- and coconut milk with their various vitamins and minerals. Various kinds of tea are also very suitable as a liquid for smoothies. Who would have thought that?

In this blog post, we will go over all the liquids that are good for smoothies and why they work so well.


Water is the most common liquid that we use to make smoothies and it should definitely not be missing in your kitchen. It can also be one of the best liquids for smoothies because water helps to keep you hydrated and does not alter the taste as much as other liquids do, such as milk or juice.

It ensures a homogeneous consistency and is one of the most inexpensive smoothie ingredients.

In addition, water also has a detoxifying effect on our organism because it eliminates toxins from the body. This prevents disease formation in many cases and contributes to overall improved health.

In order for this effect to be achieved, you should drink at least eight glasses of water every day. Why not put some of the water in your smoothie.


If in doubt, use little water and start preparing the smoothie. If more water is required after all, you can always add some until you get the right consistency. Unfortunately, it does not work the other way around, then the only option is to add more fruits and vegetables.

Fresh Juice

Just like water, fresh juice is a great choice for smoothies because it helps to keep you hydrated and has detoxifying properties.

Freshly squeezed juice contains all the vitamins, minerals and enzymes from fruits or vegetables you choose and therefore provides our body with an abundance of nutrients from these plants.

fresh juices

The disadvantage of juicing is that many of the healthy fibers are removed, so it is not as filling as consuming the whole fruit or vegetable. However, this you equalize with your smoothie ingredients. It's also possible to use some of the leftover pulp in your smoothie.

If you are looking to add some sweetness to your smoothie, fresh juice is a great way to do that. However, make sure that the juice you use is 100% pure and has no added sugar if you buy it from a grocery store.

The best is to squeeze the juice by yourself to make sure that you know what is going into your drink. A sweet orange ore pineapple are a good choice to start with. Watermelons are another great choice to use for your smoothie liquid. As a very healthy alternative you can try juice from fresh ginger.

Watermelon Water

If you look closely, this drink is not water at all, but cold-pressed watermelon juice. But since the fruit consists of over 90% water, the name is not so wrong.

In the USA, this red juice can be found ready-made on supermarket shelves next to coconut water and other healthy juices. The taste of Watermelon Water is fruity, fresh and very summery - as if you were drinking it with a straw directly from the red pulp of the melon. But taste isn't everything - this juice is also said to have plenty of health benefits.

Watermelon water contains few calories. 100 grams of watermelon contain about 25-30 calories and no fat. The sweetness comes from the natural fructose, rather than from refined sugar and other sweeteners.

Watermelons also contain vitamins A and C, as well as important minerals such as calcium, magnesium and potassium. A watermelon also contains a considerable amount of lycopene. This is an antioxidant that can protect the body against free radicals. Free radicals can damage cells and thus accelerate the aging process of the skin or cause other diseases.

Last but not least, watermelon juice is a perfect hydration for the body and is extremely refreshing, especially on hot summer days or after a workout.

If you are looking for a light and refreshing smoothie, watermelon water is a great option to use. You can also use it as a way to add more water to your smoothie that will help you stay hydrated.

watermelon water

Instead of buying watermelon water you can make it yourself with a juicer. You can keep it for 2-3 days in the fridge in an airtight container.

However, the easiest method in my opinion ist just to put watermelon pieces directly in your blender. As the water content is very high and the fruit meat very low it is nearly like you use only the watermelon water.

Coconut Water

Coconut water is one of the healthier liquids you can use as an ingredient in your smoothie and some people call it also a superfood. The inhabitants of the tropics call coconut water the liquid of life. The question "is coconut water healthy?" is also answered in an article of the Ohio State Medical Center.

Coconut water is the clear liquid inside young, green coconuts and it is prized for its life-giving and re-vitalizing qualities. Coconut water is nature's perfect re-hydration beverage. It has more potassium than bananas, so it easily replaces electrolytes lost after a hard workout or an active day in the heat.

Fresh coconut water also contains amino acids, enzymes and B-vitamins which are essential to life. It also contains magnesium, zinc and vitamin C. With up to 15 times more potassium than popular sports drinks, coconut water provides sustained energy and nourishment for athletes and fitness enthusiasts of all levels - from novice to elite.

Coconut water is a delicious, healthy alternative to dairy milk and other commercial beverages. It has a natural sweet flavour which makes it easy to add to smoothies without altering the overall taste of your drink too much. Simply replace up to half the amount of water in your usual smoothie recipes with coconut water for a delicious coconut smoothie, or use coconut water as a base.

As with many other types of food and beverages, it is best to keep your fresh coconut water in a cool, dry place away from direct sunlight to prevent spoilage. In the event that you have leftover coconut water, just pour the remainder into an ice cube tray and freeze for later use.

When using frozen coconut water for smoothies, you will only need to use half as much as it will melt down into a nice and cool drinkable consistency.


Vitamin C rich limes can complement the electrolyte-rich coconut water in a refreshingly cooling smoothie which can be enjoyed any time of the day.

Dairy Milk

In fact, it is the only food that contains significant amounts of all four nutrients- calcium, protein, vitamin D and vitamin B12. It has been a staple of human nutrition for millennia, and milk from other animals forms part of the traditional diets of many people around the world.

Many people therefore believe that dairy milk is the best milk to use for smoothies because it has a creamy texture and a sweet taste that goes well with many different ingredients.

However, dairy milk also contains lactose (milk sugar), which many people lose the ability to digest by adulthood. It also contains A1 casein protein, which is not digested efficiently by some adults and babies, and can create digestive problems for them.

If you want to put less calories into your smoothie than low-fat milk is a good choice. You can use also low-fat yogurt as a little bit thicker base.

Low-Fat Yogurt

Low-fat yogurt is less creamy and therefore a more liquid base for smoothies. But thicker than milk and will give your smoothie a higher consistency. It is also high in protein and calcium. Protein is important for building muscle and repairing tissue, while calcium helps to keep your bones strong.

Yogurt also contains probiotics, which are beneficial bacteria that can help improve your digestive health.

Yogurt with only 0.1% fat has a high content of water and protein, vitamin B6 and folic acid. Kilocalories only a few. It has plenty of sodium, many other minerals and trace elements, making it healthy for your smoothies.

You can use also flavored yogurt. There are many different flavors of yogurt available, so you can choose the one that best suits your taste. You should look for vegan yogurt without any kind of chemicals for a healthy base for your smoothie.

None Dairy Best Liquids For Smoothies

If you're a vegetarian, plant milks or better plant based drinks can be a great alternative to dairy milk.

Numerous non-dairy "milk" options are available in the grocery store these days, from almond and soy to rice and oat. Please look for organic and non extra sugar added to these natural plant based drinks

If you like you can also use plant based milks with some vanilla aroma, which will give your smoothie a little vanilla kick.

Following the most used alternative best liquids for smoothies.

Soy Milk

Soy milk is a beverage produced by soaking dried soybeans and grinding them in water. The resulting paste is boiled and blended with water, so the fat from the beans combines with the other substances to form a white liquid that resembles cow's milk.

soy milk as one of the best liquids for smoothies

Soy milk is inexpensive to produce, but some companies use genetically modified soybeans in the manufacturing process. To avoid this, seek out non-genetically modified soy milk brands at health food retailers or make your own soy milk at home.

There is also some controversy over whether or not soy milk should be fortified with vitamins B12 and D since the plants from which soy milk is made do not naturally contain these nutrients. Some companies choose to fortify their soymilk, while others do not.

Why Use Soy Milk In Your Smoothies?

One cup of soymilk contains around eight grams of protein, which is the equivalent to one ounce of lean meat. It also contains about 30% of your daily value for calcium and 25% for iron.

Some experts suggest that soy milk drinkers are less likely to suffer from heart disease or osteoporosis since their intake of these minerals is frequently high.

Aside from these benefits, soy milk is considered one of the healthiest non-dairy milks due to its nutritional content and low levels of saturated fat.

The American Heart Association suggests replacing butter, cheese and other high-fat dairy products with soy milk since it contains beneficial fatty acids that lower the risk of heart disease.

Those who are lactose intolerant can find relief by drinking non-dairy milks such as soy milk to avoid unpleasant symptoms after eating or drinking dairy products.

In addition, many vegans will only consume plant-based milks such as soy milk made from non-genetically modified soybeans rather than milk made from animals.

If you want to increase the protein content of your smoothie, soy milk is a great option to use.

If you want to learn more about the nutrition source soy you can visit: https://www.hsph.harvard.edu/nutritionsource/soy/

Almond Milk

Almond milk has a great advantage. It is more or less free of potentially allergenic substances. Almond milk contains no lactose, no soy proteins, no milk protein and no gluten, which makes it an interesting milk substitute, especially for people with food allergies.

Therefore, it is also well suited for people who are allergic to soy. Because it contains little protein, you should not use it as a complete substitute for dairy products for young children.

Almond drinks are also cholesterol free, low in calories and saturated fat, contain iron, phosphorus, zinc, magnesium, copper and vitamin E and have less sodium than cow's milk and taste great.

One cup (240 ml) of unsweetened almond milk contains about 30-50 calories, while the same amount of whole milk contains 146 calories. This means that almond milk contains 65-80% less calories.

One cup (240 ml) of almond milk can provide 20-50% of your daily vitamin E needs. Vitamin E is a powerful antioxidant that can reduce inflammation, stress and the risk of disease.

The downside to almond milk is that it can be overly processed in order for manufacturers to make it shelf-stable. Most brands of almond milk last a long time on the shelves, but this is due to additives which can actually be dangerous for your health. Almond milk contains additives such as sunflower lecithin and carrageenan.

If you're going to drink almond milk, then purchase an additive-free brand in order to avoid these additives in your almond milk.

Almond milk is naturally sweet and can add a unique flavor to your smoothie recipes.

Oat Milk

Among the milk alternatives, oat milk has the highest protein content and less fat than soy or almond milk. The higher calorie content comes from the high carbohydrate content, which gives you energy and makes your smoothie very filling due to its fiber, so that cravings can be overcome.

The lower proportion of vitamins and minerals that oat milk has, however, must be compensated by additives and therefore there are often oat milk with calcium or vitamin D addition.

Oat milk can be drunk by just about anyone. It contains no lactose compared to milk, no nuts like almond milk and is naturally gluten-free. However, when buying you should look for the label "gluten-free".

Oats in general has an anti-inflammatory effect and is good for our bones, nails and hair. This quality is not lost in the oat milk, which can also help with skin blemishes.

Vitamin E, B vitamins, sodium, potassium, magnesium, iron and phosphorus and only 1.5 grams of fat per 100 milliliters characterize the oat milk and its nutritional values.

one of the best liquids for smoothies is oat milk

It has less sugar than other non-dairy alternatives. Oat milk has only 1,3 grams of sugar per 100 ml. This is less than almond or rice milk (11-13g/100ml) and roughly half the amount of soy milk (6,8 g/100ml).

Oat milk has a creamy texture and a mild taste that goes well with many different ingredients.It can be used in any recipe that calls for cow's milk. It works also well as a replacement for soy or rice milk.

Rice Milk

Rice milk is also a healthy alternative to cow's milk and easy to digest and can be used for people with lactose intolerance or gluten sensitivity. Rice milk is low in fat, high in carbohydrates and has no cholesterol.

If you are looking for a substitute for cow's milk that is lactose free, gluten free and vegan, rice milk may be the right choice for you.

A cup of rice milk contains about 90 calories and the same amount of rice milk provides 12 percent of the daily recommended calcium intake for adults. It has more calcium than other types of dairy products, making it great for building strong bones.

A downside is that rice milk contains carotenoids which can be toxic for humans when taken at high levels, so it's important not to drink too much rice milk.

Rice milk has a high carbohydrate content, which can be helpful if you are looking for a smoothie to give you some energy, but has also a very high glycemic index which can lead to weight gain if consumed in large quantities.

Rice milk contains many essential nutrients like vitamin B12, riboflavin, niacin, thiamine, selenium and zinc. There are no additives in rice milk that may cause allergic reactions or stomach upsets.

Rice milk tastes delicious! It has a sweet taste and is very mild in flavor, which makes it great for making smoothies with strong-flavored ingredients.

It also gives your drink a creamy texture that can be pleasing to some people's palate. You can mix it with fruit juice or use as an ingredient in your favorite smoothie recipes.

Spelt Milk

While oat milk, soy milk, almond milk or even rice milk have been able to establish themselves as alternative natural drinks to milk, spelt milk is not yet as well known to many and is therefore still an insider tip as one of the healthy liquids for smoothies.

The spelt drink consists of very finely ground spelt grains and water. Therefore, the drink contains all the healthy nutrients that are also contained in the spelt grain. These are:

  • Protein and important amino acids
  • Complex carbohydrates
  • Silicic acid, which is good for hair and nails
  • Vitamin E and B
  • Potassium, copper, zinc, iron, manganese and magnesium

Spelt milk is healthy, even if its nutrients are not present in such high concentrations as in vegetable drinks from legumes or nuts. However, it is very digestible and has more minerals and trace elements than wheat. However, spelt also contains gluten and is not suitable for people who have to follow a gluten-free diet.

Spelt milk, unlike cow's milk, contains only about 1g of fat per 100ml and no lactose. However, the cereal content is about 8g of carbohydrates and thus on average about 45 kcal/100ml.

Spelt milk with its rather nutty and cereal taste is like the other alternatives to cow's milk very well suited for smoothies. Who wants to try a different alternative should try it once with spelt milk.

Coconut Milk (Coconut Cream)

Coconut milk should not be confused with coconut water, the clear liquid inside the coconut. Coconut milk is made from pressed coconut meat and smells and tastes very pleasantly of coconut. High quality coconut milk consists only of coconut and water.

coconut milk

Coconut milk has a relatively high number of calories compared to coconut water because it is naturally fatty. Compared with classic milk, coconut milk is a calorie bomb. Its fat content is high. These are the same lauric fatty acids found in coconut oil, which are considered particularly healthy according to various studies.

The fat content of creamy coconut milk is around 20 percent. This means that 100 milliliters contain almost 200 kcal. However, the fats in coconut are healthy fatty acids, namely triglycerides (neutral fats). If you want to make smoothies for weight gain it's a good base.

The medium-chain fatty acids are quickly digested and converted into energy by the body, thus serving as an important resource. Those who want to consume only a few calories can use the coconut water, which is also very healthy.

But there are also reduced-fat varieties whose fat content is lower. Still not a slimming product but very nutritious with the following advantages:

  • Coconut milk is free of lactose and therefore very suitable as a milk substitute
  • Coconut milk supports the metabolism
  • Coconut milk is effective against pathogens. Contains lauric acid. Studies show that it kills bacteria, fungi and viruses and can also destroy herpes and flu viruses.
  • Coconut milk can strengthen muscles. The medium-chain triglycerides can positively influence the building and maintenance of muscle fats.
  • Coconut milk can protect the heart by increasing the level of beneficial HDL cholesterol in the blood, but not harmful LDL cholesterol.

It tastes good too! Coconut milk has a very mild taste. The flavor is very subtle and it mixes well with other foods without overpowering them.

You can use coconut milk in recipes that require dairy milk, soy milk or rice milk. Coconut milk can therefore be used very good in cold recipes like smoothies and fruit shakes.

Here you can read an informative comparison of different types of milk and milk alternatives.


Tea consist mainly of water and some can add also some caffeine to your drink and has the benefit of helping you stay hydrated.

You don’t have to stick with plain black or green tea when you are using liquids for smoothies. There are many different flavors of tea available, so feel free to experiment and find the one that best suits your taste preferences.

Black Or Green Tea

Those who like to drink green smoothies in the morning can use green tea as a liquid for an additional energy boost. This should then be cooled so that the smoothie does not become warm. The energizing effect of green tea lasts for hours and many more health benefits are attributed to green tea.

Green tea is rich in secondary plant compounds, which have a supporting effect against many diseases. The most important are the so-called catechins. Catechins are bitter substances found in plants, and in green tea, 30 to 40 percent of the dry leaf mass consists of them. Due to their high antioxidant potential, catechins bring many health benefits

In contrast to green tea, black tea is fermented. This gives black tea its dark color and special flavor. Green tea is much lighter and finer in taste.

The taste and effect of black tea also depend on the variety used. Common varieties are Darjeeling, Caylon, Assam and Earl Grey.

Black tea contains about half as much caffeine as coffee and is also absorbed more slowly by the body. However, the overall weaker effect lasts longer. Tannins in tea can lower blood pressure as well as cholesterol levels. These can also soothe the stomach and intestines.

Fruit Tea

Fruit tea is prepared from dried fruits. They are available both from individual fruits but very often also as a mix of different fruit varieties from classic fruits to exotic mixtures.

Here you can let your imagination run wild and use what you like. It should of course fit to the other ingredients in your smoothie. This is best found out by experimenting.

Before you use the tea, it should have drawn long enough and be cold.

Matcha Tea

If you need even more energy in the morning you can also try Matcha tea in a green smoothie. Not only does the tea give the smoothie a nice green color, but it also has more caffeine than coffee, making it a wonderful wakeup drink as well.

matcha tea

Matcha tea is a type of green tea that is made from ground tea leaves and many people call it a superfood. It is considered to be a superior form of green tea because the entire leaf is consumed, rather than just the brewed water. This means that you get all of the benefits of the tea leaves, including antioxidants and caffeine.

If you are looking for a high-quality green tea to add to your smoothies, Matcha tea is a good choice as the health benefits of Matcha are impressive. It also has a light flavor that contrasts nicely with some ingredients such as fresh juice, soy milk or water.

Matcha tea is mainly available in powder form. You can make a tea beforehand and use the liquid for your smoothie after it is cooled down. You can also put the powder directly into your smoothie but in this case you have to add more water to get a nice drinkable smoothie.

Summary About Best Liquids For Smoothies

Dairy milk, soy milk and oat milk are good options for those who want the taste of a shake. Coconut water is also an option if you prefer to get your potassium from fruit rather than bananas.

For thicker smoothies that will increase calories and consistency, consider using nut or seed milks like almond, cashew, coconut milk because they contain more fat.

There's no wrong answer when it comes to what liquid to use in a smoothie - just remember that there are pros and cons with each one so make sure you know how it'll affect your creation before choosing!

I hope you got some ideas on different liquids that you can use in your smoothies. Each of these choices has its own unique set of benefits, so feel free to experiment until you find the perfect combination!

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