Effectively Healthy: 10 Staple Ingredients to Add in High Protein Smoothies

Smoothies are a quick and delicious way to ingest nutrients throughout the day. However, most fruit smoothies that people consume as meal supplements are actually high in sugar and low in protein.

Adults need at least 0.8 grams of protein for every kilogram of body weight each day; as recommended by the Institute of Medicine, "those taking part in recreational athletics need 1.1 to 1.4 grams of protein for every kilogram of body weight."

This is because protein literally makes you; it's essential to the composition of your skin, hair, and the smooth running of your body. Protein can also keep you satiated and maintain muscle and energy. So to make yourself stronger, leaner, faster, and better, try adding one or some of the following ingredients in your next smoothie for the ultimate protein boost!


1. Plain, nonfat greek yogurt

100 grams=10g protein


2. Cacao nibs

100 grams=14g protein; 1 ounce=4g protein


3. Edamame

1 cup=18.46g protein


4. Peanut butter

2 tablespoons=7g protein


5. Flax seed

100 grams=18g protein


6. Oats

1 cup=11g protein


7. Walnuts and Almonds

Walnuts ¼ cup=7.52g protein
Almonds ¼ cup=7.56g protein


8. Chia seeds

1 tablespoon=4g protein


9. Organic fat-free milk

1 cup=8g protein