Strawberry Spinach Smoothie

Article written and reviewed by Cyrus Khambatta, PhD and Robby Barbaro, MPH
Published January 15, 2023

This easy to prepare smoothie is packed with fiber and Vitamin A, C and K. And you won’t even notice the hearty helping of spinach that we snuck in!

Start Your Day Right

Packed with fresh fruit and a healthy serving of spinach, this easy to make smoothie is a great way to get your day off to a great start. It is also an excellent and filling mid-afternoon pick-me-up snack.

Strawberries Are a Superstar!

Strawberries are good for your whole body. They naturally deliver vitamins, fiber, and particularly high levels of antioxidants known as polyphenols -- without any sodium, fat, or cholesterol. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving -- about 8 strawberries -- provides more vitamin C than an orange.

Strawberries Are “Berry” Good for You

Strawberries are rich in vitamin C and other antioxidants, which help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease. 

The most abundant vitamins and minerals in strawberries are:

  • Vitamin C: Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health.

  • Manganese: Frequently found in high amounts in whole grains, legumes, fruits, and vegetables, this trace element is important for many processes in your body.

  • Folate (vitamin B9): One of the B vitamins, folate is important for normal tissue growth and cell function — and fundamental for pregnant women and older adults.

  • Potassium: This mineral is involved in many essential body functions, such as regulating blood pressure

A 100 gram serving of strawberry contains:

  • Calories: 91

  • Protein: 0.67 gram

  • Fat: 0.3 gram

  • Carbohydrates: 7.68 grams

  • Fiber: 2 grams

  • Sugar: 4.89 grams

In addition, strawberries can provide other health benefits related to:

Insulin Sensitivity

Strawberries are a low glycemic food and are low in fat. The polyphenols in strawberries have been shown to improve insulin sensitivity in non-diabetic adults. Not only are strawberries low in sugar themselves, they may also help you metabolize other forms of glucose.

Disease Prevention

Strawberries contain a wide range of bioactive compounds that have shown protective effects against chronic diseases. Their antioxidant and anti-inflammatory effects can improve cognitive function and mental health. Some research suggests that incorporating strawberries, as well as other berries, into your diet can help prevent cardiovascular disease, cancer, Alzheimer's and other disorders.

Strawberry Buying Tips

Strawberries don’t continue to ripen after they are picked, so what you see is what you get. Look for berries that are a bright red from top to bottom. Fresh green leaves mean that the berries are fresh, too. After the berries are picked, the green leaves will start to dry and wilt. The longer the berries have been picked, the more “wilty” the leaves will look. 

If you can see one moldy berry in the box, there are probably a few more. Mold on the berries means they are starting to rot. Even if most of the berries in the box aren’t moldy, they are all probably starting to go bad.

Sneak in Some Spinach!

Spinach is a nutritious, leafy green. This vegetable has been shown to benefit health in several ways, classifying it as a superfood. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. If you're interested in its health-boosting potential, spinach is an easy food to add to your diet.

Why is Spinach a Superfood?

This leafy vegetable is considered a superfood. But, why? The reason why spinach is considered a superfood is because of the loads of nutrients and low-caloric value that it possesses. This leafy vegetable also benefits your skin, hair, and bones.

Spinach is an excellent source of many vitamins and minerals, including:

  • Vitamin A: Spinach is high in carotenoids, which your body can turn into vitamin A.

  • Vitamin C: This vitamin is a powerful antioxidant that promotes skin health and immune function.

  • Vitamin K1: This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs.

  • Iron: Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.

  • Calcium: This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.

The 3 Types of Spinach 

Spinach comes in flat or smooth leaf, savoy (crinkly dark leaves), and semi-savoy (leaves that are slightly curly) varieties. Baby spinach has the smallest leaf of flat leaf spinach. It is typically more tender than the larger flat or curly spinach leaves. You can usually find baby spinach pre-packaged and refrigerated in the produce section of the grocery store. If you get the larger leaf kind, pinch off the biggest stems, as they tend to be a bit tough. You may also want to chop or slice the spinach if the leaves are large.

Spinach Buying Tips

When buying whole bunches of spinach, look for leaves that are crisp and dark green, and avoid those that are yellow, limp, or wilted. Spinach stems should be fairly thin. Thick, coarse stems indicate overgrown leaves that will be tough and bitter tasting.

If buying pre-washed, packaged spinach, inspect the bag for any slimy or yellow leaves, and also check the expiration or a "best if used by" date. Also, give bags a gentle squeeze; if the spinach has a springy feel, it’s fresh and crisp.

Strawberry Spinach Smoothie

Beverly Verwey
Course Breakfast, Drinks, Lunch
Servings 1 person
Calories 421 kcal


  • 1 frozen banana
  • 1 cup froze strawberries
  • 1/2 cup almond milk
  • 1/2 cup filtered water
  • 1 tbsp psyllium husk
  • 2 cups spinach
  • 1 mango


  • Place all ingredients in a high-speed blender and blend until smooth.


Add 1 tbsp of cacao if you wish.


Calories: 421kcalCarbohydrates: 82.4gProtein: 7.5gFat: 3.6gSodium: 149.8mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.