![]() ![]() For the calories, you can get more fiber, protein, vitamins, and minerals. While both juice and smoothies have their benefits, overall, smoothies are usually a better bet nutritionally. Think leafy greens for folate, mangos for vitamin A, berries bursting with vitamin C, avocados packed with vitamin E, and low-fat dairy filled with calcium. Sip smarter: Design your smoothie with as many vitamin- and mineral-rich ingredients as possible. Smoothies, however, are more likely to contain multiple ingredients, so you can customize them for maximum nutrition. And that’s for 16 fluid ounces, which is way bigger than the recommended serving size. While a tall glass of OJ gives you 20 percent of your day’s potassium plus four times your daily dose of vitamin C, the same amount of apple juice has half the potassium and (unless it’s fortified) almost no vitamin C. ![]() Juices and smoothies both give you a vitamin and mineral bump, but smoothies have a slight edge. Which Has More Vitamins and Minerals? Winner: Smoothies Sip smarter: For the biggest fiber kick, blend rolled oats, chia seeds, flaxseeds, beans, or frozen peas into your smoothie. Juice, by comparison, is basically fiber free. And a smoothie with the right ingredients can boast more roughage than a bowl of oatmeal. When you want a drink that will keep you full, fiber can help get the job done. Sip smarter: Blend some silken tofu, ricotta, or cottage cheese into your smoothie for an extra protein boost. Nut butter delivers some protein, too, but it also contains extra calories and fat, so save it for breakfast when you need a smoothie that will stick to your ribs. Smoothies can run the gamut, but those made with Greek yogurt, milk, or protein powder usually provide a healthy dose of the muscle-building nutrient. Whether it’s apple, orange, or carrot, juice contains negligible protein. Which Has More Protein? Winner: Smoothies Generally speaking, the more green veggies in your juice or smoothie, the lower its sugar content. While some of the cleaner veggie-based blends can be low in sugar, others can clock in at 70 grams, thanks to hidden ingredients like sorbet or lemonade. As for smoothies, it all depends on what’s in them. While 16 fluid ounces of OJ sports roughly 42 grams, an equal serving of grape juice will set you back 72 grams. Which Has Less Sugar? Winner: It’s a Tieĭespite its bomb reputation, the sugar content in juice can vary-a lot. Most types boast less than 100 calories per serving. Sip smarter: For the fewest calories, skip the smoothie and stick with 100-percent veggie juice. It’s not exactly a calorie bargain, but that’s still a better bet than most smoothies. Fruit juice, on the other hand, provides roughly 220 to 300 calories per 16 fluid ounces. That can translate to 910 calories for a “small” serving. But some sneak in high-cal surprises like chocolate or ice cream. Sure, they can contain all kinds of healthy ingredients. Smoothies can be like the mystery meat of beverages. Here’s the smackdown, broken down by nutrition facts, with a winner for each round. To find out which is the healthier pick, we put juices and smoothies to the test, comparing 16 fluid ounces of each, the normal serving size you might grab from a wheatgrass-topped bar. And smoothies can run even higher in calories, depending on what’s hiding in the blender. While some nutrition gurus swear by juice cleanses and fasts, others caution that juice packs just as much sugar as soda. But finding a healthy drink is more complicated than you might think. ![]() Sipping on green juice for breakfast and pounding post-workout smoothies has an aura of wellness. ![]()
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