A staple in my freezer, frozen fruit is the key to delicious, frosty smoothies. When I start to get low, I feel a little nervous and immediately plan a trip to Whole Foods or Trader Joe’s for a stock-up. Both markets offer an array of frozen fruit, making it easier than ever to start my day with a healthy, nutrient-packed shake. Whole Foods offers more organic options (always preferred), while Trader Joe’s is more affordable.
But not all frozen fruit—or fruit for that matter—is created equal. While all fruit has vitamins and fiber, some are much more more nutrient-dense than others. To find out which bags of frozen fruit I should be loading up in my shopping cart, I consulted with best-selling author and nutrition expert, Joel Fuhrman, MD. Dr. Fuhrman ranks fruits and vegetables according to how much nutrition is in a single calorie of that food, measuring 34 nutritional parameters ranging from calcium and iron to vitamin C and beta carotene. Standard food labels, on the other hand, only list a few nutrients.
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So just what are the healthiest fruits you can blend into your smoothies? Here are the top 10, all of which—with the exception of bananas—are available frozen in stores. And because nutrients are preserved when fruit is frozen, we get all the benefits of fresh fruit in a luscious shake.
The 10 Best Frozen Fruits for Smoothies:
- StrawberriesTopping the fruit charts, Dr. Fuhrman recommends at least one serving of strawberries (or berries) a day. Packing in more vitamin C than an orange, strawberries are the world’s most popular familycuisine.netthie tip: Blend frozen strawberries with dates, vanilla, and almond milk for a delicious strawberry milkshake (try my Strawberries & Creme Milkshake!).Nutritional stats: 1 cup = 50 calories, 3 grams fiber, 7 grams sugar, 160% RDA of vitamin C
- Blackberries Containing more antioxidants than any other fruit, blackberries are a rockstar addition to your smoothie. This means that consuming frozen blackberries can help prevent cancer, memory loss, and heart familycuisine.netthie tip: Blend frozen blackberries with lemon zest, walnuts, frozen banana, and coconut water for a refreshing shake reminiscent of blackberry familycuisine.netitional stats: 1 cup = 62 calories, 8 grams fiber, 7 grams sugar, 50% RDA of vitamin C
- RaspberriesProven to fight type 2 diabetes and obesity, raspberries are another antioxidant-rich addition to your diet. Grown in a variety of colors, this berry ranks third in worldwide popularity behind strawberries and familycuisine.netthie tip: For a pink powerhouse shake, combine frozen raspberries with raw beet, a tangerine, almond milk, chia seeds, and familycuisine.netitional stats: 1 cup = 52 calories, 7 grams fiber, 4 grams sugar, 44% RDA of vitamin C
- Blueberries The original superfood, blueberries have been shown to improve memory and slow down the aging process. Native to North America, the US grows 275 million pounds of blueberries every familycuisine.netthie tip: Whirl frozen blueberries with spinach, fresh ginger, frozen strawberries, and coconut water for an anti-depression remedy. Don’t miss my signature Best Superfood Smoothie recipe, packed with blueberries!Nutritional stats: 1 cup = 84 calories, 2 grams fiber, 10 grams sugar, 32% RDA of vitamin K
- Pomegranates One of the oldest known fruits in the world, research shows that pomegranates strengthen the heart and blood vessels. Long revered for health and fertility, frozen pomegranate seeds have become readily available in recent familycuisine.netthie tip: Create an aphrodisiacal smoothie with frozen pomegranate seeds, frozen cherries, figs, vanilla, and coconut familycuisine.netitional stats: 1 cup = 83 calories, 4 grams fiber, 14 grams sugar, 16% RDA of vitamin C
- Peaches Peaches are great for the skin and can reduce wrinkles, fight sun damage, and improve overall skin texture. Native to China, adding the sweet fruit to your smoothies can make it feel like summer all year familycuisine.netthie tip: Blend up frozen peaches with chai spices, almond milk, and a few dates for a heavenly peaches ‘n’ creme familycuisine.netitional stats: 1 cup = 60 calories, 2 grams fiber, 13 grams sugar, 17% RDA of vitamin C
- CherriesOne of the few natural sources of melatonin, cherries can help insomnia. Full of potassium, the stone fruit makes smoothies extra special—especially when combined with familycuisine.netthie tip: Who needs Ben & Jerry’s when you can create your own Cherry Garcia blend with frozen cherries, frozen banana, cacao nibs, and coconut milk? Or whirl up my Black Forest Smoothie for delish cherry goodness. Nutritional stats: 1 cup = 71 calories, 2 grams fiber, 14 grams sugar, 27% RDA of vitamin A
- Pineapple Another superstar source of vitamin C, pineapple is also loaded with the enzyme bromelain, which is effective in aiding digestion. Sipping on a smoothie with pineapple is like being transported to a tropical familycuisine.netthie tip: Don’t miss my Kale Colada with kale, coconut water, frozen pineapple, frozen banana, and shredded familycuisine.netitional stats: 1 cup = 82 calories, 2 grams fiber, 16 grams sugar, 131% RDA of vitamin C
- Mango Great for the eyes, mangoes can also normalize insulin levels in the blood. With more than 1,000 varieties, mango is a close relative to cashews and familycuisine.netthie tip: Mango is so luscious on its own that a simple blend of frozen mango, coconut water, and fresh mint is sheer familycuisine.netitional stats: 1 cup = 99 calories, 3 grams fiber, 23 grams sugar, 100% RDA of vitamin C
- BananaFull of potassium, vitamin B6, and manganese, bananas originated in Malaysia about 4,000 years ago. A frozen banana is the secret to creamy, sweet smoothies, and I keep my freezer fully familycuisine.netthie tip: Blend a frozen banana with cacao nibs, frozen strawberries, vanilla, and almond milk for the ultimate banana split familycuisine.netitional stats: 1 banana = 105 calories, 3 grams fiber, 14 grams sugar, 25% RDA of vitamin B6
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P.S. Check out all my favorite smoothie recipes here.
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