Most smoothies are not keto-friendly—especially bottled fruit smoothies. A typical fruit smoothie can be ~13.8g net carbs per 100ml, which means a 12oz bottle can land around ~49g net carbs. The good news: you can make keto smoothies by using unsweetened milks, low-carb fruit (berries), and adding fats/protein.
Most smoothies are basically liquid fruit sugar—easy to drink fast and hard to portion-control.
A single bottle can exceed an entire day of strict keto carbs (20g net).
Keto smoothies are possible: use almond-milk-unsweetened, spinach, avocado, protein, and a keto sweetener (if needed).
Per 100g (raw)
Source: USDA FoodData Central
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 100ml (reference) | 13.8g | 16.7g | 71 | Typical fruit smoothie values; exact carbs vary by recipe/brand. |
| 8oz (240ml) | ~33g | ~40g | ~170 | A small bottle/glass that often exceeds strict keto daily carbs. |
| 12oz (355ml) | ~49g | ~59g | ~252 | Common bottle size—very likely to break ketosis. |
| 16oz (473ml) | ~65g | ~79g | ~336 | Large smoothie sizes can be a full day (or more) of carbs. |
Blend spinach + avocado + unsweetened almond milk + ice; add a scoop of protein if desired.
Use a small handful of berries with almond milk, chia seeds, and a keto sweetener; keep fruit measured.
Blend cold coffee + protein shake + ice and a splash of heavy cream for a dessert-like drink with better macros.
Most aren’t. Typical fruit smoothies are high in sugar and can be ~13–14g net carbs per 100ml, so a normal bottle can exceed strict keto daily carbs.
Yes, if you make it keto: use unsweetened milk alternatives, keep fruit minimal (berries), and add fat/protein. Most store-bought smoothies don’t fit keto.
Many do. Large servings of fruit smoothies can deliver 40–60g+ net carbs, which is likely to break ketosis for most people.
Unsweetened almond milk or water are the most common bases. Add fats like avocado or cream and protein to improve satiety.
Sometimes. If they’re mostly greens + low-carb ingredients and no juice/sweeteners, they can fit keto. Many “green” bottled smoothies still contain lots of fruit sugar.