Smoothies have become an incredibly popular “health” food and meal replacement in recent years. Walk into any grocery store or cafe and you’ll likely find a wide selection of fruit and vegetable smoothie options. Bolthouse Farms is one of the largest producers of bottled smoothies, with a range of flavor varieties and health claims on their labels. But are these store-bought smoothies as wholesome and nutritious as they seem? Let’s take a closer look at the ingredients and nutrition facts.
What’s in Bolthouse Farms smoothies?
Bolthouse Farms smoothies are typically made with fruit juice or fruit puree as the base along with yogurt or milk and added protein powders, fiber, sweeteners, and natural flavors. Some of their most popular smoothie lines include:
- Protein Plus: Contains 20-30g protein from soy or whey protein isolates. Often includes added fiber.
- Perfectly Protein: 10-20g protein from milk protein isolates and whey protein concentrates.
- Blended: Fruit and vegetable juice blends with yogurt or milk. Lower in protein.
- Cafe: Coffee, cocoa, or matcha added to yogurt blends.
- Daily Roots: With beet, carrot, ginger, turmeric, ashwagandha, maca, or other “superfood” ingredients.
While these smoothies sound healthy and nutritious at first glance, a deeper look at the ingredients reveals some concerning additives:
Fruit juice concentrates
Many Bolthouse smoothies use fruit juice concentrates rather than whole fruits or vegetables. Juice concentrates have had most of the water content removed to allow for longer shelf life. Unfortunately, this also removes most of the beneficial fiber found in whole fruits and vegetables. Fiber is important for digestive health, heart health, managing blood sugar levels, and maintaining a healthy weight.
Added sugars
Bolthouse adds sugar in the form of cane sugar, brown rice syrup, stevia, and other natural sweeteners. While these sweeteners are less processed than table sugar, they can still spike blood sugar. A 15.2oz bottle may contain over 30g total sugars – more than the recommended daily limit for added sugars for women (25g). The body processes added sugars differently than natural sugars in whole foods, even if they come from “natural” sources.
Thickeners and stabilizers
Many Bolthouse smoothies contain gums or starch-based thickeners like guar gum and corn starch. These are used to provide a thicker, smoother texture but are essentially fiber-devoid fillers that can cause digestive issues in sensitive individuals.
Artificial and natural flavors
“Natural flavors” on an ingredient list could represent any of thousands of chemicals and compounds, including MSG. Artificial flavors are chemically produced. Neither provides health benefits.
Protein powders
While protein is important, cheap protein isolates like soy and whey protein from GMO-fed cows are not the same as protein from whole, plant-based foods. They are highly processed and acid-washed isolates that contain less nutrients and amino acid diversity. Excess intake from large amounts of protein powder may put strain on the kidneys.
Nutrition Facts
Let’s compare the nutrition facts for two popular Bolthouse Farms smoothies:
Bolthouse Farms Protein Plus Chocolate Peanut Butter smoothie
Serving size: 15.2 fl oz (450mL)
Calories: 450
Total fat: 9g
Saturated fat: 2.5g
Trans fat: 0g
Cholesterol: 15mg
Sodium: 180mg
Total carbs: 54g
Dietary fiber: 5g
Total sugars: 40g
Added sugars: 0g
Protein: 30g
Bolthouse Farms Blended Strawberry Banana smoothie
Serving size: 15.2 fl oz (450 mL)
Calories: 230
Total fat: 2.5g
Saturated fat: 1.5g
Trans fat: 0g
Cholesterol: 10mg
Sodium: 140mg
Total carbs: 45g
Dietary fiber: 2g
Total sugars: 43g
Added sugars: 0g
Protein: 5g
At a glance, both smoothies appear relatively healthy – lower in fat and cholesterol, higher in protein and fiber. However, the high sugar content (up to 43g per bottle) is concerning. The American Heart Association recommends no more than 25g added sugars per day for women and 36g for men. Bolthouse does not differentiate between natural and added sugars on their labels. Even without explicitly added table sugar, these smoothies could easily surpass daily added sugar limits in just one drink.
Health Claims on Bolthouse Farms smoothie bottles
Here are some common health claims found on Bolthouse Farms smoothies, and whether they hold up:
Claim: “Natural ingredients”
Verdict: Misleading. While the smoothies do contain some natural ingredients like fruit juices, yogurt, and protein powders, they also contain synthetic thickeners, stabilizers, and natural flavor chemicals. Just because an ingredient is “natural” does not mean it is healthy.
Claim: “No artificial colors, flavors, or preservatives”
Verdict: True, but lacks context. Bolthouse smoothies contain “natural” flavors and colors that are still chemically processed. They also often have preservative effects from pasteurization.
Claim: “Excellent source of fiber”
Verdict: Misleading. Some varieties have added inulin, psyllium husk, or chicory root to boost fiber content. But the whole fruit/vegetable fiber content is low due to juice concentrates versus whole produce.
Claim: “Low fat”
Verdict: True. Most contain 2.5-5g fat per bottle.
Claim: “Heart healthy”
Verdict: Misleading. While relatively low in saturated fat and cholesterol, they are high in sugar. The AHA recommends limiting added sugar for heart health.
Claim: “Excellent source of protein”
Verdict: True for Protein Plus varieties. Otherwise, contains only 5-10g protein per bottle.
Claim: “Nutrient rich superfoods”
Verdict: Misleading. Diluted fruit/vegetable juices, yogurt, and protein isolates are not equivalent to nutrient-dense whole foods.
Are Bolthouse Farms smoothies healthy?
In summary, while Bolthouse Farms smoothies sound healthy at first glance, a closer inspection of the ingredients and nutrition facts reveals some concerning drawbacks:
- Lack of whole fruits/vegetables provides little fiber
- High in added natural sugars that spike blood sugar
- Contain gums, thickeners, and stabilizers
- Use of artificial and natural chemical flavorings
- Protein largely comes from isolates, not whole foods
- Health claims on labels can be misleading
Smoothies that contain whole fruits and veggies blended together with minimal added sweeteners can be part of a healthy diet. However, Bolthouse Farms smoothies more closely resemble sugary fruit juices with protein powders than a true healthy smoothie.
You’re better off making your own smoothies at home where you can control the ingredients. Blend whole fruits like berries, bananas, and mangos with greens like spinach or kale and healthy fats from nuts or avocado. Minimize added sugars by using fruits to naturally sweeten. Protein powders are optional. This allows you to achieve a nourishing smoothie packed with fiber, vitamins, and minerals rather than diluted juices and artificial additives.
Bolthouse Farms smoothies can occasionally be enjoyed as a grab-and-go snack or light meal, but they should not be considered a daily health drink due to their high sugar content, low fiber, and use of processed ingredients. Always read labels carefully and consume in moderation as part of an overall healthy diet.
| Bolthouse Smoothie | Serving Size | Calories | Sugar (g) | Protein (g) |
|---|---|---|---|---|
| Protein Plus Chocolate Peanut Butter | 15.2 fl oz | 450 | 40 | 30 |
| Blended Strawberry Banana | 15.2 fl oz | 230 | 43 | 5 |
| Daily Roots Orange Carrot | 15.2 fl oz | 260 | 44 | 2 |
This table compares the calories, sugar content, and protein content per serving of three popular Bolthouse Farms smoothie varieties. As illustrated, all three beverages are high in sugar (40-44g) despite their vastly different protein content. This highlights the importance of reading nutrition labels thoroughly rather than making assumptions based on health claims or purported ingredients.
Healthier smoothie recipes
Here are some examples of healthier smoothies you can make at home:
Green Power Smoothie
Ingredients:
- 1 banana
- 1 cup spinach
- 1 cup milk of choice
- 2 tbsp peanut butter
- 1 tbsp ground flaxseed
Nutrition Facts (16oz):
Calories: 350
Carbs: 49g
Fiber: 5g
Sugars: 27g
Protein: 15g
Mixed Berry Protein Smoothie
Ingredients:
- 1 cup mixed berries
- 1 banana
- 2 tbsp Greek yogurt
- 1 scoop vanilla protein powder
- 1 cup almond milk
Nutrition Facts (16 oz):
Calories: 258
Carbs: 37g
Fiber: 6g
Sugars: 24g
Protein: 22g
These homemade smoothies deliver protein, fiber, essential vitamins and minerals, and overall balanced nutrition without excess added sugars found in many store-bought brands. Feel free to tailor homemade smoothie recipes to your personal tastes and dietary needs.
Conclusion
When choosing a ready-to-drink smoothie, be sure to read ingredient lists and nutrition labels closely rather than making assumptions from health claims on the bottle. While Bolthouse Farms smoothies contain some healthy ingredients, their high sugar content from fruit juice concentrates along with processed protein powders, thickeners, and natural flavors makes them more of an occasional treat than a daily health drink. For the most nutrition and bang for your buck, make your own smoothies at home using whole fruits, greens, healthy fats, and minimal added sweeteners as desired.
