Choosing the Best Liquid for Smoothies – Top 5 Choices

You may have a hard time drinking smoothies which aren’t made with a liquid base. Unless the smoothie ingredients are rich in water or frozen. Best Liquid for SmoothiesAdding liquid to your smoothies does help with the blending process. Most liquid form even adds flavor to your smoothies.  Most low powdered blenders are not able to blend ingredients without added liquid. Adding liquid is necessary as it prevents ingredients from sticking to the blender’s blade and does a good job of pureeing ingredients. Most times when a liquid form is not used in smoothies, smoothies are chunky and ingredients may be visible. So how do you choose the best liquid for smoothies? The liquid you choose to use in your smoothies all depends on what benefits you’re looking to get, the type of smoothie recipe you’ll be preparing, your preference or taste. Here are some great liquid choices you can use in your smoothies to enhance it taste, consistency and nutritional value.


The most popular used liquid in smoothies is water. No other liquid base is as simple as water. Best Liquid for SmoothiesChoose to use filtered, distilled or spring water as they do not contain any added chemicals which are in tap water. Water can be used in any smoothie recipe. It is flavorless and does not affect or change the flavor of your smoothies. Instead it takes the flavor of the ingredients in your smoothies. Furthermore, it is easily available. If you don’t have any of the other liquid choices available, you’re sure to have water. It is also the least expensive and is perfect to use if you’re on a fixed income.


Milk adds a creamy and smooth texture to your smoothies. The kind of milk you use in your smoothies all depends on your preference. How to Make Smoothies without a BlenderSome prefer plant based milk while others prefer dairy milk. When making your smoothies for weight loss, you should use any milk choice/s which are low in calories.  Whole dairy milk may have a high fat content so use the skim milk version. If you’re lactose intolerant use any plant based milk option. The different milk choices are:

Almond Milk. Is a tasty and delicious substitute for traditional milk and is the most popular nut milk. Almond milk will add a nutty flavor to your smoothies. Using unsweetened almond milk is the best version to use in your weight loss smoothies. Almond milk is super easy to prepare at home. If you decide to buy packaged almond milk, read the label and ensure it says unsweetened and unflavoured. A cup of unsweetened almond milk is approximately 30 calories.

Coconut Milk. Coconut milk gives a very thick and creamy texture to your smoothies. Coconut milk is made from the white meat of the coconut. The meat of the coconut has a high fat content so use it in moderation. You can easily make your own coconut milk by blending the meat and juicing the coconut meat through a strainer. If you choose to use packaged coconut milk, purchase the unsweetened version. Choose to use the box coconut milk, instead of the canned coconut milk which is for cooking purposes. There are approximately 45 calories in a cup of unsweetened coconut milk.

Dairy Milk. This kind of milk is high in protein, calcium, vitamin D and phosphorus. Dairy milk normally has a high fat content, so be mindful when using it in your weight loss smoothies. Opt to use skim milk in your smoothies. If your lactose intolerant then this may not be the best option for you. One cup of cow’s milk with 1% fat is 103 calories, approximately.

Hemp Milk. Hemp milk is made from hemp seeds. This plant based milk is a good source of omega-3 and omega-6 fatty acids. Second to coconut milk, it is also very creamy and thick when compared to other plant based milk. There are different hemp milk flavors, so be mindful when shopping and purchase the plain unsweetened version. There are about 70 calories in a cup of unsweetened hemp milk.

Rice Milk. Has the lowest nutritional value than any other milk choice. It is best to use rice milk if you exercise regularly or when making meal replacement smoothies as it has a high carbohydrate content. A cup of unsweetened rice milk is about 130 calories.

Soy Milk. Is one of the most popular used plant based milk and substitute for traditional dairy milk. Soy milk contains almost the same amount of protein in dairy milk but naturally does not contain calcium. The packaged soy milk you see in store may have calcium added by the manufacturer. There are some health controversy about the benefits of soy milk, so before using, do research more about it. A cup of unsweetened soy milk contains approximately 80 calories.

All of these milk choices have plenty of benefits. No matter the type of milk you decide to use in your smoothies, remember to choose organic milk and avoid flavored milk; especially if you’re trying to lose weight. This add extra calories and sugar to your smoothies, which may hinder your weight loss efforts.

Coconut Water

Coconut water is very good for the body and contains various nutrients. It travels through our blood stream and flushes toxins. Coconut water gives a tropical flavor to your smoothies.Best Liquid for Smoothies It best to use young green coconuts water. To identify a young coconut, check the meat.  A young coconut has very soft meat while an old coconut’s meat is fully hardened. The soft coconut meat is a great choice to add to your smoothies as well to make it thick and creamy. Coconut water does not contain the high fat content found in coconut milk or the meat. You can use coconut water as a substitute for plain water if you don’t want to change the look of your smoothies. However, the flavor of your smoothies make have a tropical taste. You can use the water from whole coconuts in your smoothies or you may purchase unflavoured, unsweetened coconut water. I really do prefer and enjoy drinking the coconut water straight from the coconut, so refreshing.

Herbal Tea

You can use just about any herbal tea in you smoothies. Not hot tea but chilled tea. You can use green tea, black tea, oolong tea or any other herbal tea you choose. Best Liquid for SmoothiesThe most popular used tea in smoothies is green tea as it has many benefits. One of its known nutritional benefits is its antioxidant properties, catechin (EGCG), which helps to flush toxins from the body and prevent inflammation. However, as stated you can use any herbal tea you like as they all provide nutritional benefits and bring their own unique flavor to smoothies. When making infused or decocted tea, do not add any sugar or any other ingredient/s. Once made, let it chill for a few minutes to an hour before placing it in your refrigerator or freezer for later use.

Fruit Juice

The fruit juice I am referring to is not the commercial bottled kind. Making your own fruit juices for your smoothies is the healthiest way than having to use bottled fruit juices. This is also the best way for you to know what you’re using in your smoothies. Best Liquid for SmoothiesBe careful when using bottled fruit juices in your smoothies as many processed fruit juices have added sugar and preservatives that you’re body really doesn’t need. This factor can also hinder your weight loss progress. When making your fruit juices ensure that you use organic and fresh fruits. Keep in mind that fruits have sugar content which can also hinder weight loss, so use fruits in moderation or use fruits with less sugar content, such as lemon/lime or grapefruit.

A liquid base is needed to create most smoothies. So that your smoothies are easy to make and drinkable. Adding liquid to your smoothies helps your blender to thoroughly process ingredients for a creamy and smooth look. Choosing any of the mentioned liquid form depends on your taste, the type of smoothie recipe you’re making or the benefits you need. Remember, if you’re using water rich ingredients like, most berries, ice or citrus, then use less liquid in your smoothies. Once you get used to the different flavors each liquid form provides you can go ahead and personalize your smoothies based on your taste. What liquid base do you use in your smoothies? Share in the comment field below. You may also use the comment field to share your thoughts or ask any questions.


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6 thoughts on “Choosing the Best Liquid for Smoothies – Top 5 Choices

  1. Hi Sara,
    Loved your write up of the 5 best liquids to use for making a smoothie. I learned some new things I’m going to try!
    I have used smoothie’s on and off over the past 10 years. First off was the protein smoothie to gain muscle and more recently I’ve used it as a breakfast. I always use regular milk plus frozen yogurt, some protein powder, and typically some froze fruit. My oldest daughter likes almond milk so we almost always have it around the house. I’m going to try that one next.
    Mat A.

  2. I’ve always loved smoothies and growing up in California during the 1970s there was a health bar named Kaiser’s that had the most amazing smoothies. Now as a way grown up adult living in New York I haven’t found anything that comes close to my childhood and possibly inflated memories. I make my own concoctions now and like playing around with the ingredients and experiment with different types of milk. I’ve used most that you’ve named here but was really surprised that coconut milk has fewer calories than soy milk.I’ve been hearing a lot of negative things lately about the high fat content of coconut milk and coconut butter which I love too so I’m surprised. Soy milk is just meh in my book.

    1. Yes, coconut meat is high in fat. However, it is healthy fat. If you’re on a weight loss journey be careful about the amount you use.
      Coconut milk will be lower in calories than coconut meat, as water is added when making coconut milk.

  3. I never even thought of adding green tea to my smoothies!

    Have you ever tasted it before? I usually make my smoothie with a combination of soy milk and water, do you think the green tea would ruin the taste at all?

    I’ve made the exact same smoothie for literally months and so I think it’s time to change things up a bit.

    1. Well Bryce, the ingredients you use to make your smoothies is really based on the recipe you’re making. I know the taste of green tea on its own can be quite strong but green tea won’t ruin the taste of smoothies. Once you use green tea in the correct recipe, you’ll enjoy it.
      Check out some smoothie recipes I have here on this site. Some of these recipes use green tea as a liquid base. You may even search anywhere on the web for green tea smoothie recipes. Good luck!

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