One of the oldest controversies among health advocates is the choosing and ratio of green vegetables vs. fruits in green smoothies and juice recipes. If you are concern about gaining weight or want to lose weight by changing your diet, this is the article for you.

There is absolutely nothing wrong with putting fruits in your green smoothies. The average person these days doesn’t get enough vegetables and fruits in their diet. Any time you choose fresh produce over processed food, junk food, sugar, salt, refined flour and other unhealthy food items and artificial ingredients, you are doing yourself and your health a huge favor.

Why You Might Gain Weight Drinking Healthy Smoothies?

Sometimes though, people report weight gain after they start to drink lots of smoothies that are predominantly fruit-based. This happens for a very logical reason. If someone is trying to impact their health in a positive way by adding lots of healthy fruit to their smoothies, they have to be careful about their calorie and carbohydrate intake.

Vegetables have much fewer calories and carbohydrates per ounce than fruit does. If you choose predominantly fruits instead of vegetables for your smoothies, there is a possibility of weight gain because of this reason. Many fruits also have levels of natural sugar that are much, much higher than the typical vegetable. Most vegetables have little to no natural sugar.

You probably know what happens when the human body takes on too much sugar. It gets fat quickly. So, one very good reason to choose smoothies with mostly leafy greens over smoothies with too many fruits in them is to keep from gaining weight.

A temporary solution might be to pick fruits with lower sugar content, this way you will be able to add sweets to your basic green juice recipe (LINK), while keeping the number of calories down.

Fruits and Sugar Content Chart

Here is a list of some common fruits with their respective amounts of sugar, and while avoiding completely a type of fruit just based on their sugar content (and forgetting about their specific benefits) is not a great idea, at least try to lower their use (maybe once a week).

  • Apple (1 large, 8 oz.): 25g.
  • Banana (1 medium, 4.5 oz.): 19g.
  • Cantaloupe (1/4 medium, 4.8 oz.): 11g.
  • Grapefruit (1/2 medium, 5.5 oz.): 11g.
  • Grapes (3/4 cup, 4.5 oz.): 20g.
  • Honeydew melon (1/10 medium, 4.8 oz.): 11g.
  • Kiwi fruit (2 medium, 5.3 oz.): 13g.
  • Nectarine (1 medium, 5 oz.): 11g.
  • Orange (1 medium, 5.5 oz.): 14g.
  • Peach (1 medium, 5.3 oz.): 13g.
  • Pear (1 medium, 5.9 oz.): 16g.
  • Pineapple (2 slices, 4 oz.): 10g.
  • Plums (2 medium, 5.4 oz.): 16g.
  • Strawberries (8 medium, 5.3 oz.): 8g.
  • Sweet Cherries (21 cherries, 5.0 oz.): 16g.
  • Tangerine (1 medium, 3.9 oz.): 9g.
  • Watermelon (1/18 medium melon, 10.0 oz.): 20g.

Nutrition information courtesy of U.S. Food & Drug Administration (FDA):

A lot of people adopt a “1 smoothie a day” policy for the purpose of losing weight, they eat too many fruits, and they wind up gaining weight instead.


This is one controversy that will never be settle for a simple reason, a single unique ratio or preference for fruits will never satisfy all the population. You have to make your own decision as to what the ratio and use of fruits will be in your healthy diet based on your own needs.

There is another solution also, to increment the number of calories burned each day. So if your day starts with a high content of sugar, then you will need to burn additional calories to keep your caloric balance or burn fat.




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