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High-Calorie Mixed Berry Smoothie Recipe for Weight Gain

Iulia Serban, RDN, registered dietitian nutritionist.

Medically Reviewed by 

Iulia Serban, RDN
Last updated on August 2, 2023
High-Calorie Mixed Berry Smoothie for weight gain.


Most berries taste fantastic but, for those trying to gain weight, they are not very useful because they don't bring many calories to their diets. But don't fret.

Our High-Calorie Mixed Berry Smoothie recipe combines raspberries and blueberries with other nutritious ingredients to help you gain weight while letting you enjoy multiple berry flavors.

Wondering how did we come up with the recipe?

Since we're expert creators of high-calorie smoothies, we put together this recipe using our guide for preparing weight gain smoothies. Furthermore, we had the recipe verified by registered dietitian nutritionist Iulia Serban.

Now, to help you follow the recipe, we purchased the necessary ingredients, blended them, and illustrated the entire process with photos.

Smoothie's calories

The standard version of the High-Calorie Mixed Berry Smoothie yields one serving of 453 calories. If you need more calories from the smoothie, however, you can adjust ingredient quantities by following these guidelines:

  • For 1000-calorie smoothie: multiply ingredient quantities by 2.21;
  • For 1500-calorie smoothie: multiply ingredient quantities by 3.31;
  • For 2000-calorie smoothie: multiply ingredient quantities by 4.42.

Ready? Let's explore the recipe.

Equipment

To prepare the High-Calorie Mixed Berry Smoothie, you need two pieces of kitchen equipment:

  • Blender
  • Spoon

Ingredients

Ingredients of High-Calorie Mixed Berry Smoothie.
  • 5.3 oz (150 g) frozen raspberries
  • 1 tbsp (0.25 oz or 7 g) goji berries
  • 1/4 cup (1.76 oz or 50 g) blueberries
  • 4 tsp (0.71 oz or 20 g) mixed seeds
  • 1 tbsp (0.42 oz or 12 g) chia seeds
  • 1 tsp (0.25 oz or 7 g) honey
  • 1/2 tsp (1-2 g) cinnamon
  • 2.65 oz (75 g) low-fat Greek yogurt
  • 1/2 cup (4.06 fl oz or 120 ml) whole milk
  • 6.76 fl oz (200 ml) water

Role of each ingredient

Each of the ingredients in the High-Calorie Mixed Berry smoothie plays a specific role.

First of all, frozen raspberries, blueberries, and goji berries are the three types of berries that make the smoothie a mixed berry one.

Secondly, mixed seeds and chia seeds have the mission of boosting the smoothie's total calories.

Moreover, honey and cinnamon have the role of improving the smoothie's flavor.

When it comes to low-fat Greek yogurt and whole milk, they bring extra proteins and provide texture.

Last but not least, water thins out the smoothie.

Ingredient substitutions

If you are lactose intolerant, you can make the following substitutions:

  • Replace whole milk with plant-based milk, like almond milk or oat milk;
  • Replace low-fat Greek yogurt with dairy-free types of yogurt, like the ones based on oats, coconut, or other nuts.

Instructions

1. Adapt ingredients to blender size

Think whether all the ingredients will fit inside your blender.

If you use a small blender with a capacity of less than 643 ml (21.74 fl oz), break the ingredients into two or more identical portions, then follow the next instructions for each of them individually.

2. Add ingredients

Adding ingredients of High-Calorie Mixed Berry Smoothie in a blender.

Add the ingredients to the blender making sure whole milk and water end up at its bottom.

If you own a blender with an ingredient recipient that installs upside down on the blender, always add whole milk and water lastly. This way, the blades will work smoothly without clogging in other ingredients.

3. Blend

Ingredients of High-Calorie Mixed Berry Smoothie: unblended vs. blended.

Blend the ingredients until the smoothie develops a fine texture (about 30-60 seconds).

If you own a less powerful blender, you may need to mix the ingredients for longer than 1 minute. Still, to prevent overheating your blender, abide by the recommended blending duration in your blender's manual.

4. Serve

Pouring the High-Calorie Mixed Berry Smoothie in a glass.

Pour the smoothie into a glass or a shaker bottle, and serve.

In terms of taste, the High-Calorie Mixed Berry smoothie has notes of raspberry complemented by a slight cinnamon flavor, a grainy texture, and a secondary earthy aroma released by the seeds in its composition.

How to store

As a general rule, although we recommend drinking the smoothie right after blending it to have the best experience, you can safely store it in the fridge for about a day.

Nutrition facts

  • Volume: 21.74 fl oz (643 ml)
  • Calories: 453
  • Protein: 21 g
  • Carbs: 53 g
  • Fat: 20 g

Out of the 453 calories found in the High-Calorie Mixed Berry Smoothie, 45% come from carbohydrates, 39% from fats, and 16% from protein.

Therefore, this smoothie is mainly a source of energizing carbohydrates and healthy fats that also delivers enough proteins to stimulate muscle growth.

For more nutritional details, let's explore the contribution of each ingredient to the smoothie's overall nutrition facts.

Nutrition facts of each ingredient

Frozen raspberries

  • Weight: 5.3 oz (150 g)
  • Calories: 78
  • Protein: 2 g
  • Carbs: 18 g
  • Fat: 1 g

Source: FoodData Central - Raw raspberries.[1]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Raspberries deliver 34% of the carbs in the High-Calorie Mixed Berry Smoothie.

Blueberries

  • Weight: 1/4 cup (1.76 oz or 50 g)
  • Calories: 28
  • Protein: 0 g
  • Carbs: 7 g
  • Fat: 0 g

Source: FoodData Central - Raw blueberries.[2]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Goji berries

  • Weight: 1 tbsp (0.25 oz or 7 g)
  • Calories: 22
  • Protein: 1 g
  • Carbs: 4 g
  • Fat: 1 g

Source: FoodData Central - Dried Goji berries.[3]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Dried goji berries are one of the fruits with the highest number of calories.

Chia seeds

  • Weight: 1 tbsp (0.42 oz or 12 g)
  • Calories: 58
  • Protein: 2 g
  • Carbs: 5 g
  • Fat: 4 g

Source: FoodData Central - Chia seeds.[4]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Chia seeds, which count among the weight gain snacks and high-calorie foods, bring 20% of the smoothie's fat content.

Mixed seeds

  • Weight: 4 tsp (0.71 oz or 20 g)
  • Calories: 112
  • Protein: 4 g
  • Carbs: 3 g
  • Fat: 9 g

Source: MyFitnessPal - Mixed seeds.[5]

Source info

Name: MyFitnessPal

Type: food database

Operated by: MyFitnessPal, Inc

Characteristics:

  • Almost a 5-star app on App Store and Google Play
  • Updated regularly

Mixed seeds deliver 45% of the smoothie's fat content.

Honey

  • Weight: 1 tsp (0.25 oz or 7 g)
  • Calories: 21
  • Protein: 0 g
  • Carbs: 6 g
  • Fat: 0 g

Source: FoodData Central - Honey.[6]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Cinnamon

  • Weight: 1/2 tsp (1-2 g)
  • Calories: 3
  • Protein: 0 g
  • Carbs: 1 g
  • Fat: 0 g

Source: FoodData Central - Ground cinnamon.[7]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Low-fat Greek yogurt

  • Weight: 2.65 oz (75 g)
  • Calories: 55
  • Protein: 8 g
  • Carbs: 3 g
  • Fat: 1 g

Source: FoodData Central - Low-fat Greek yogurt.[8]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Whole milk

  • Weight: 1/2 cup (4.06 fl oz or 120 ml)
  • Calories: 76
  • Protein: 4 g
  • Carbs: 6 g
  • Fat: 4 g

Source: FoodData Central - Whole milk.[9]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Benefits of drinking this smoothie

Besides helping you gain weight, the High-Calorie Mixed Berry Smoothie has plenty of other health benefits. Find out all of the smoothie's benefits below.

1. Gain weight easier

Firstly, the High-Calorie Mixed Berry Smoothie can help you gain weight easier because it has a lot of calories and it keeps you filled up only for a short time.

As social proof, according to the top of the best weight gain foods for females, 91% of the women who gain weight successfully drink smoothies regularly.

Increase caloric intake

The High-Calorie Mixed Berry Smoothie boosts your caloric intake because it delivers 453 calories per serving. All of these calories will make it easier for you to achieve a daily caloric surplus, the essential condition for gaining weight.

Keep your appetite

Besides increasing your total caloric intake, the High-Calorie Mixed Berry Smoothie enables you to eat more food because, unlike many solid foods, it keeps your appetite satisfied only for a short period.

As evidence, a University of Bristol study compared fruit smoothies with fresh fruits and other drinks in terms of satiety. The researchers concluded that fruit smoothies are more filling than drinks that are less alike to food (e.g., water and milk) but less filling than solid foods.[10]

Source info

Name: A Comparison of the Satiety Effects of a Fruit Smoothie, Its Fresh Fruit Equivalent and Other Drinks

Type: journal article

Published in: Nutrients (peer-reviewed journal)

Made at: University of Bristol

2. Increase energy levels

The High-Calorie Mixed Berry Smoothie boosts your energy levels because it's abundant in carbohydrates, most of which come from the raspberries and the blueberries in the smoothie's composition.

After all, according to a University of Lausanne study on the energy potential of carbs, carbohydrates are the main energy source for humans.[11]

Source info

Name: Carbohydrates as a source of energy

Type: journal article

Published in: American Journal of Clinical Nutrition (peer-reviewed)

Made at: University of Lausanne

3. Boost muscle growth

Another benefit of consuming the High-Calorie Mixed Berry Smoothie is that it can stimulate muscle growth because it has 21 g of protein. Most of these proteins come from the low-fat Greek yogurt and the whole milk in the smoothie's composition.

As scientific proof, a pre-workout serving of 20 g of protein, according to a University of Birmingham trial on protein ingestion effects, is sufficient to support muscle growth.[12]

Source info

Name: Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise

Type: journal article

Published in: American Journal of Physiology, Endocrinology, and Metabolism (peer-reviewed journal)

4. Strengthen bones

The High-Calorie Mixed Berry Smoothie can strengthen bones because it contains whole milk, low-fat Greek yogurt, and chia seeds, three solid sources of calcium.

The whole milk, low-fat Greek yogurt, and chia seeds in the smoothie bring 310 mg of calcium, which is around 31% of the daily recommended intake of calcium.

5. Fortify immunity

Our smoothie fortifies immunity because it contains nine sources of antioxidants:

  • Raspberries
  • Blueberries
  • Chia seeds
  • Mixed seeds
  • Goji berries
  • Whole milk
  • Low-fat Greek yogurt
  • Cinnamon
  • Honey

Antioxidants, according to a scientific review of antioxidants, increase health protection and disease prevention.[13]

Source info

Name: Antioxidants: Molecules, medicines, and myths

Type: journal article

Published in: Biochemical and Biophysical Research Communications (peer-reviewed journal)

6. Enhance heart health

The High-Calorie Mixed Berry Smoothie has benefits for your heart because it contains mixed seeds and chia seeds, two great sources of potassium that decrease blood pressure.

As scientific proof, a review of the effects of potassium says that potassium lowers blood pressure.[14]

Source info

Name: Beneficial Effects of High Potassium

Type: journal article

Published in: Hypertension (peer-reviewed journal)

Made at: Medical College of Wisconsin

7. Hydrate body

The High-Calorie Mixed Berry Smoothie is great for hydrating your body because it contains water and whole milk, another significant source of water.

8. Improve digestion

The High-Calorie Mixed Berry Smoothie can improve digestion because it's made with chia seeds, mixed seeds, raspberries, and blueberries, which are all great sources of fiber.

One of the benefits of eating fiber, as stated in a 2009 review of the health benefits of dietary fiber, is a lower risk of gastrointestinal diseases.[15]

Source info

Name: Health benefits of dietary fiber

Type: journal article

Published in: Nutrition Reviews (peer-reviewed journal)

Made in: USA

Recipe summary

To follow the High-Calorie Mixed Berry Smoothie's recipe in a compressed format, use the summary below.

High-Calorie Mixed Berry Smoothie for weight gain.

High-Calorie Mixed Berry Smoothie Recipe for Weight Gain

The High-Calorie Mixed Berry Smoothie combines raspberries and blueberries with other nutritious ingredients to help you gain weight and enjoy multiple berry flavors at the same time.
Prep Time 3 minutes
Blend Time 1 minute
Total Time 4 minutes
Course Smoothies
Servings 1 person
Calories 453 kcal

Equipment

  • 1 Blender
  • 1 Spoon

Ingredients
  

  • 5.3 oz frozen raspberries (150 g)
  • 1 tbsp goji berries (0.25 oz or 7 g)
  • ¼ cup blueberries (1.76 oz or 50 g)
  • 4 tsp mixed seeds (0.71 oz or 20 g)
  • 1 tbsp chia seeds (0.42 oz or 12 g)
  • 1 tsp honey (0.25 oz or 7 g)
  • ½ tsp cinnamon (1-2 g)
  • 2.65 oz low-fat Greek yogurt (75 g)
  • ½ cup whole milk (4.06 fl oz or 120 ml)
  • 6.76 fl oz water (200 ml)

Instructions
 

  • Think whether all the ingredients will fit inside your blender.
    If you use a small blender with a capacity of less than 643 ml (21.74 fl oz), break the ingredients into two or more identical portions, then follow the next instructions for each of them individually.
  • Add the ingredients to the blender making sure whole milk and water end up at its bottom.
    If you own a blender with an ingredient recipient that installs upside down on the blender, always add ½ cup whole milk and 6.76 fl oz water lastly. This way, the blades will work smoothly without clogging in other ingredients.
    5.3 oz frozen raspberries, 1 tbsp goji berries, ¼ cup blueberries, 4 tsp mixed seeds, 1 tbsp chia seeds, 1 tsp honey, ½ tsp cinnamon, 2.65 oz low-fat Greek yogurt, ½ cup whole milk, 6.76 fl oz water
    Adding ingredients of High-Calorie Mixed Berry Smoothie in a blender.
  • Blend the ingredients until the smoothie develops a fine texture (about 30-60 seconds).
    If you own a less powerful blender, you may need to mix the ingredients for longer than 1 minute. Still, to prevent overheating your blender, abide by the recommended blending duration in your blender's manual.
    Ingredients of High-Calorie Mixed Berry Smoothie: unblended vs. blended.
  • Pour the smoothie into a glass or a shaker bottle, and serve.
    Pouring the High-Calorie Mixed Berry Smoothie in a glass.

Video

Notes

Along with helping you gain weight, the High-Calorie Mixed Berry Smoothie brings you a lot of other health benefits that will improve your energy, muscles, bones, heart, immunity, digestion, and more.
Keyword energizing, healthy, high-calorie, muscle-building, protein, quick, weight gain

Other high-calorie smoothie recipes for weight gain

This is not the only high-calorie smoothie we made with berries. Take for example the High-Calorie Blueberry Almond Smoothie.

Now, if you want to try other homemade smoothies that can help you gain weight, visit our full list of high-calorie smoothie recipes.

And in case you feel creative, you can build your own high-calorie smoothie recipes. Learn what can you add to your smoothie and how to bring extra calories to it from our guide on how to make high-calorie smoothies for weight gain.

And if it happens to get bored of smoothies...

Try switching high-calorie smoothies for high-calorie shakes or other weight gain drinks.

External sources

Unfold Today has rigorous sourcing principles adhering to the top journalistic standards, so our writers always look for official, experienced, and first-hand sources. Read more about how we keep our content trustworthy and updated by reading our editorial process.

Written by
Claudiu Pop is a nutritionist, medical writer, journalist, and the founder of Unfold Today. He specialized in fitness and nutrition, especially in weight gain, by helping people increase their body mass since 2019 with over 20 articles published in the field.
Medically reviewed by
Iulia Serban, RDN, registered dietitian nutritionist.
Iulia Serban, RDN
Iulia Serban, RDN, is a registered dietitian nutritionist with a Bachelor's degree in Nutrition and Dietetics, and a Master's degree in Nutrition and Quality of Life. Both degrees were received from the University of Medicine and Pharmacy Iuliu Hatieganu.
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