Evidence Based

Smoothie vs Shake (Milkshake): Difference and Better Drink

nutrition expert
Last updated on October 29, 2022
Smoothie vs shake - featured.

Although they share a few characteristics, smoothies and shakes, also known as milkshakes, are not the same because they usually have strikingly different health benefits, ingredients, nutritional qualities, flavors, looks, and tastes.

Moreover, you’ll find there are precise times of the day better suited for smoothies rather than shakes, and vice versa.

Yet, when you can’t tell the difference between a smoothie and a shake, you become unable to get the right kind of drink for your needs.

To clear the smoothie vs shake confusion and help you spot each of them, we put these two kinds of drinks head-to-head and pointed out their differences.

Contents

Definitions: smoothie vs shake

Some of the differences between smoothies and shakes, or milkshakes, are highlighted by their dictionary definitions.

Shortly said, the difference between a smoothie and a shake stands in their ingredients. While smoothies contain mostly fruits and vegetables and have a water base, shakes contain mainly milk and ice cream, which are also their usual liquid bases.

This is not to say that smoothies can’t have milk in them or shakes can’t contain fruits.

Nevertheless, a smoothie that has more milk than fruits and vegetables is no longer a smoothie but a shake. Vice versa, a shake that contains more fruits than milk or ice cream is no longer a shake but a smoothie.

What are smoothies and shakes

Oxford English Dictionary, one of the most reputable dictionaries in the world, contains the definitions of smoothies and shakes. Find the meanings of the two drinks below.

A smoothie is “a thick, smooth drink made of fruit and/or vegetables mixed with milk, ice cream, yogurt or fruit juice.”

A shake, or milkshake, is “a drink made of milk, and sometimes ice cream, with the added taste of fruit or chocolate, which is mixed or shaken until it is full of bubbles.”

As a recap, below is a smoothie vs shake comparison based on their definitions.

Smoothie characteristics based on its definition:

  • Main ingredients: fruits and/or vegetables
  • Liquid base: water
  • Optional ingredients: milk, ice cream, yogurt, and fruit juice
  • Texture: thick and smooth

Shake characteristics based on its definition:

  • Main ingredients: milk and occasionally ice cream
  • Liquid base: milk or ice cream
  • Optional ingredients: fruits and chocolate
  • Texture: bubbly
Smoothie vs shake - definition comparison.

Ingredients: smoothie vs shake

The ingredients used to make smoothies and shakes are similar but the quantity of each of them added into the blender makes all the difference.

To understand better, let's compare the methods of preparing smoothies and shakes.

How to make smoothies vs shakes

To make either smoothies or shakes, all the equipment you need is a blender, and eventually a knife to cut down the ingredients before adding them in.

Then, whether you want to prepare a smoothie or a shake, you just need to add the ingredients in the blender and mix them together.

Ingredients in smoothies

To obtain a smoothie, respect the following order of ingredients, keeping the first one as the main component:

  1. Fruits and vegetables (main)
  2. Water (for a thinner texture)
  3. Small amounts of milk, yogurt, ice cream, or nut milk (optional, for texture and consistency)
  4. Nuts, nut butter, and seeds (to boost calories)
  5. Cereals (for more energy)
  6. Add-ins, like protein powder, dark chocolate, and honey (for nutrient boost or taste)

If you're looking for a significant boost of calories in your smoothie, add to the mix any of the nuts and nut butters with the highest calories.

How to make a smoothie - order of ingredients.

Do smoothies have milk?

Smoothies can optionally have milk in their composition but it should be present in small amounts and not as a main ingredient.

Ingredients in shakes

To get a shake, respect the following order of ingredients, keeping the first one as the main component:

  1. Milk, nut milk, ice cream, or yogurt (main)
  2. Small amounts of fruits or vegetables (optional, for taste, nutrient, and vitamin boost)
  3. Nuts, nut butter, and seeds (to boost calories)
  4. Cereals (for more energy-filled carbs)
  5. Add-ins, like protein powder, dark chocolate, and cinnamon (for nutrient boost or taste)
How to make a shake - order of ingredients.

Tip: some examples of high-protein vegetables you can use in your shakes are beans and the sea vegetable spirulina.

Smoothie ingredients summary:

  • Main ingredients: fruits and vegetables
  • Optional ingredients: milk, yogurt, ice cream, nuts, seeds, cereals, add-ins
  • Vegan-friendly (if no dairy products are added as optional ingredients)
  • Dairy-free (unless no dairy is added as optional ingredient)

Shake ingredients summary:

  • Main ingredients: milk, ice-cream or yogurt
  • Optional ingredients: fruits, syrups, veggies, nuts, seeds, cereals, add-ins
  • Not for vegans, unless plant-based milk is used
  • Not for lactose intolerant people, unless plant-based alternatives are used
Smoothie vs shake - ingredient differences.

Nutrition: smoothie vs shake

Smoothies and shakes can have various nutritional characteristics, depending on the ingredients chosen to make them. You can definitely prepare low-calorie smoothies and shakes, but you can also make them reach an extremely high calorie level.

After all, the high-calorie smoothies and shakes count among the drinks with the most calories.

 

Smoothies have more carbs, vitamins, and minerals

Smoothies generally, because they are based on fruits and vegetables, have more carbohydrates, sugar, vitamins, and minerals than shakes.

 

Shakes are richer in fats and proteins

On the other hand, because they are based on milk, ice cream, and yogurt, shakes are richer in fats, saturated fats, and proteins.

As a result of having a more balanced macronutrient ratio, shakes are better than smoothies for meal replacement.

The higher number of proteins found in shakes triggered the rise of the notion of protein shake.

Protein shakes are shakes that contain at least 20 grams of protein.

A protein timing study from the University of Birmingham showed that 20 g of protein is enough to help muscle growth.[3]

As a side fact, protein shakes and smoothies are the most efficient weight gain foods for skinny females.

Are smoothies better than protein shakes

Since they generally have more proteins than smoothies, protein shakes can be a better choice if you are trying to build muscle. On the other hand, smoothies do a better job at energizing yourself because they are filled with carbs.

Smoothie nutrition summary:

  • Higher carb content
  • More sugar
  • Lower in proteins, but you can use protein powder, seeds, or nuts and nut butters to level up the protein
  • More vitamins and minerals because they contain fruits and vegetables
  • Harder to replace meals with

Shake nutrition summary:

  • Higher fat content
  • More saturated fat
  • Rich in proteins
  • Easier to replace meals with
Smoothie vs shake - nutrition differences.

Health effects: smoothie vs shake

Since smoothies and shakes have different main ingredients, they have some distinct health benefits and drawbacks.

Keep reading to find out the good and the bad health effects of smoothies and shakes.

Health benefits - differences

Smoothies fill you with vitamins and minerals

Drinking smoothies is a convenient way to add another portion of vegetables or fruits to your diet. As a result, your body will get extra vitamins and minerals.

Shakes are a good source of calcium

Even though they don’t contain as many vitamins as smoothies, shakes, given their focus on dairy products like milk and yogurt, have a lot of calcium, a mineral that mainly strengthens your bones.

Smoothies load you with energy

Another benefit of drinking smoothies is their energizing power. Because they are full of carbs and are easily digestible, smoothies provide an instant spike in blood sugar, increasing your energy level.

Shakes help you build muscle easier

Meanwhile, since shakes can have a good number of carbs as well, they can pick you up from a lethargy as well, but shakes outshine smoothies is the protein department.

Milk, yogurt, and ice cream, the main ingredients of shakes, are rich in casein, a protein generally found in dairy products.

Therefore, shakes are more helpful than smoothies for building muscle.

Health benefits - similarities

Regarding similar health benefits, both smoothies and shakes can help you gain, maintain, or lose weight, depending on your fitness goals.

 

Gain or maintain weight

If you want to gain or maintain weight, you should focus on high-calorie smoothies and weight gain shakes. They are convenient, full of calories, and delicious.

Yet, don't forget to keep solid foods at the core of your weight gain diet. Here are a few solid weight gain ideas:

 

Lose weight

On the other hand, the best smoothies and shakes for losing weight are made with low-calorie foods as ingredients. Weight loss smoothies and shakes can help you stay filled without eating too many calories until your next meal of the day.

To get a low-calorie green smoothie, you can pick veggies from the list of low-calorie vegetables.

Smoothies’ health benefits summary:

  • Rich in vitamins and minerals
  • Get energized
  • Gain weight easier
  • Maintain weight easier
  • Lose weight easier
  • Increase convenience

Shakes’ health benefits summary:

  • Good source of calcium
  • Build muscle
  • Gain weight easier
  • Maintain weight easier
  • Lose weight easier
  • Increase convenience
Smoothie vs shake - health benefits differences.

Health risks - differences

Smoothies spike blood sugar

Concerning health risks, smoothies can increase your blood sugar significantly because they are usually rich in carbohydrates. Therefore, especially if you suffer from diabetes, you need to check with your doctor before adding any kind of smoothie to your diet.

Smoothies damage teeth

The usual high-carb content of smoothies combined with their acidic nature, and the enamel-eroding capabilities of vitamin C make smoothies a tough enemy for your teeth.

Smoothies, according to a Leeds Dental Institute study, are acidic and, therefore, have an erosive effect that can damage your teeth.[4]

Shakes may increase risk of cardiovascular disease

Shakes tend to have fewer carbs than smoothies, but, instead, they contain plenty of saturated fats, which may increase your risk of heart disease.

Saturated fat, according to the American Health Association, increase LDL cholesterol, which leverages the risk of heart disease and stroke.[5]

Smoothies reduce nutrients in fruits and vegetables

Another downside of drinking smoothies is that, in the process of blending the fruits and the vegetables used to prepare them, you lose some insoluble fiber.

As a result of breaking down the fiber with your blender’s blades, you lose some of the benefits of fiber, like improved bowel health and constipation prevention.

Side takeaway:

Having a smoothie is not the same as consuming whole fruits. Eating whole fruits and vegetables is generally better than blending them into smoothies because you keep both the soluble and the insoluble fibers intact.

Shakes can upset your stomach

Shakes can also affect gut health. Because they are most often made with dairy products, shakes can trigger an upset stomach, especially in people suffering from lactose intolerance.

Smoothies’ health risks:

  • Spike blood sugar
  • Can damage teeth
  • Waste some of the benefits of fruits and veggies

Shakes’ health risks:

  • Increase saturated fat intake
  • Get an upset stomach (for lactose intolerant persons)
Smoothie vs shake - health risks differences.

Look and taste: smoothie vs shake

Smoothies and shakes, because of their different main ingredients, usually have distinct looks and flavors.

 

Texture comparison

In terms of texture, smoothies are thinner than shakes because shakes have creamier foods, like milk, yogurt, and ice cream, as main ingredients. Still, smoothies are thicker than juice because they contain vegetable and fruit pulp,

 

Taste comparison

Regarding taste, smoothies generally have a fruity or vegetable-like flavor. Some of the most popular smoothie flavors are banana, strawberry, and mango. Vegetable-only smoothies are generally less preferred because they are less sweet than fruity smoothies.

Fruity smoothies are naturally sweet. This characteristic usually eliminates the need to use sugary ingredients to sweeten smoothies, which cannot be said for shakes.

On the other hand, shakes often have flavors like chocolate, peanut butter, and coffee, but it’s normal to see shakes with fruity aromas too as long as fruits are secondary ingredients.

 

Look comparison

Concerning their looks, smoothies tend to have brighter, more vivid colors. On the flip side, shakes are usually less colorful than smoothies.

Smoothie look and taste summary:

  • Texture: thinner, smoother
  • Common flavors: fruits and veggies
    • Green veggie smoothies don’t suit every taste
    • Naturally sweet if fruit-based
  • Look: brighter more vivid colors

Shake look and taste summary:

  • Texture: thicker, creamier
  • Common flavors: chocolate, peanut butter, coffee.
  • Look: less colorful than smoothies
Smoothie vs shake - look and taste differences.

When to drink smoothies and shakes

You can drink smoothies and shakes every day, during any time because they can work both as a snack and as a meal replacement.

Other meal replacement alternatives to smoothies and shakes are high-calorie bars.

How often should you drink smoothies and shakes

When it comes to how often to consume smoothies and shakes, however, you should limit them so you get most of your calories from solid foods. Generally, you don’t want to drink more than 1-2 smoothies or shakes a day.

According to registered dietitian nutritionist Dora Okos-Rigo, you shouldn’t make a habit out of replacing your meals with smoothies and shakes.

Best practices for storing smoothies and shakes

Smoothies and shakes are at their peak nutritional quality the moment you are done making them. Therefore, the ideal time to drink smoothies and shakes is straight away.

You can, however, store them in the fridge for later consumption.

The shelf life of homemade smoothies and shakes depends on the ingredients you used in making them. Nevertheless, to ensure freshness you should drink them 24 hours after you’re done preparing them.

Best times to drink smoothies and shakes

The above being said, during some times of the day, it may be better to consume a shake over a smoothie, or vice versa.

Smoothies, since they generally contain more carbs, are usually better than shakes if consumed as a pre-workout energy source.

Carbohydrate ingestion, according to an Auckland University of Technology analysis, improves performance in resistance training, like weightlifting.[6]

On the other hand, since shakes have more proteins than smoothies, shakes are the better alternative after workouts.

The International Sports Society recommends that you get 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) as fast as possible post-workout.[7]

Smoothie timing summary:

  • Better before workouts
  • Recommended limit: 1-2/day
  • Best to drink straight after preparing

Shake timing summary:

  • Better after workouts
  • Recommended limit: 1-2/day
  • Best to drink straight after preparing
Smoothie vs shake - when to drink differences.

How to make sure you order either smoothies or shakes

Smoothie menu from a restaurant.

If you know the difference between smoothies and shakes, you shouldn’t assume everybody else does. Nowadays, many recipe makers, smoothie bars, restaurants, and fast-food chains confuse the two terms.

Therefore, you need to always make sure that what you’re getting is the drink that you want, whether that is a smoothie or a shake.

 

Look at ingredients

When you’re searching for smoothie or shake recipes, look at their ingredients and find out what are the main ones. If fruit or veggies are predominant, you bet that’s a smoothie. If the drink is mostly made of milk, yogurt, or ice cream, it is a shake.

 

How to settle smoothie vs shake confusion in a restaurant

When you buy a smoothie or a shake from a smoothie bar in a restaurant, like Smoothie King or Jamba, or a store, like Wawa, look at the ingredients they use or ask the personnel how are the drinks made.

Here are some questions you can ask in restaurants to find out if a drink is a smoothie or a shake:

  • What ingredients do you use to make this drink?
  • Do you put milk, yogurt, or ice cream in this drink?
  • Do you have nutritional information about this drink?

Another good idea is to consult the restaurants' official websites for the nutritional information of their smoothies and shakes.

As a health warning, the smoothies and shakes that you order from smoothie bars, restaurants, and stores can have unhealthy amounts of sugar because they often add syrups and other sweeteners.

Ultimately, the healthiest smoothies and shakes are the ones that you make at home.

Smoothies vs shakes vs other drinks

Smoothie vs shake vs frappe

While smoothies have fruits or vegetables as main ingredients, frappes are shakes, meaning they contain milk, yogurt, or ice cream as core ingredients, that have ice.

Frappes, according to the Merriam-Webster definition of a frappe, are thick milkshakes that contain ice.[8]

Smoothie vs shake vs slush

Slushies are quite different from shakes and smoothies. While shakes have milk, yogurt, or ice cream as main ingredients, and smoothies are based on fruits or vegetables, slushies are made just of flavored ice, usually fruity.

A slush, or slushy, according to the Merriam-Webster definition of a slushy, is a drink made of flavored ice.[9]

Smoothie vs shake vs juice

Because juice is the result of squeezing fruits or vegetables out of their fibers, there are many differences between them and a smoothie or a shake.

Smoothies and shake have a better nutritional profile than juices because, during their preparation, the fibers in fruits vegetables are not completely stripped out.

Nevertheless, since smoothies have fruits or vegetables as main ingredients, they are more similar to juice compared to shakes, which are based on milk, yogurt, or ice cream.

To be noted that juice, compared to smoothies and shakes, lacks proteins and fats, and has a high number of carbohydrates.

Smoothie vs shake vs malt

Because malt is a shake made with malted milk powder, it presents pretty much the same differences versus smoothies as normal shakes do.

Smoothie vs shake vs smoothie bowl

Since a smoothie bowl is a smoothie eaten from a bowl with toppings made of nuts, granola, and other add-ins, it differs from a shake pretty much as a normal smoothie differs.

Fruit smoothie vs fruit shake

While a fruit shake has fruits as a secondary ingredient, a fruit smoothie has fruits as a main ingredient.

For example, a mango shake should have far fewer mango than a mango smoothie.

Frequently asked questions

Do smoothies and shakes make you put on weight

Smoothies and shakes, or milkshakes, can make you gain weight by boosting your caloric intake. Therefore, if you drink them, it can be easier for you to stay on a daily caloric surplus, a necessary condition for gaining weight.

Nevertheless, whether you drink smoothies or not, you will lose weight if you are on a daily caloric deficit.

Conclusion

The main difference between smoothies and shakes, also called milkshakes, lies in their ingredient ratio. Simply said, smoothies are mostly made of fruits and vegetables, while shakes mainly of milk, yogurt, or ice cream.

Yet, a smoothie can have milk as an optional ingredient as long as it doesn't exceed the fruits and vegetables in the mix. Vice versa goes for shakes.

In terms of nutritional qualities, smoothies are generally higher in carbs, vitamins, and minerals, while shakes are richer in fats, proteins, and calcium.

Therefore, smoothies are better at energizing yourself, especially before workouts, while shakes will help you build muscle easier, especially if consumed post-workout.

Concerning health risks, smoothies and shakes each come with some risks, like spiking blood sugar or increased risk of heart disease, but they also have plenty of benefits.

Regarding looks and taste, shakes are thicker and less colorful than smoothies, which tend to have fruity or vegetable-like flavors.

Since you know all the differences in the smoothie vs shake debate, the next time you want to get any of these two drinks, you will know exactly what to look for.

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.

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