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Apple kefir smoothie Calories
Probiotic smoothie made with apple and fermented milk kefir
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Apple kefir smoothie (240 g) has 149 calories. That works out to 62 calories per 100 g. It contains 21.8 g of carbs, 6.7 g of protein, 5 g of fat and 2.4 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Apple kefir smoothie Nutrition Facts
Selected: 1 cup (medium) · 240 g
149
KCAL / 240G
Carbs
21.8g
· 8% DV
Protein
6.7g
· 13% DV
Fat
5g
· 6% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 17% · Fat 28%
Apple kefir smoothie nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0.19 g | |
| Sodium | 91 mg | 4% |
| Total carbohydrate | 21.8 g | 8% |
| Fiber | 2.4 g | 9% |
| Protein | 6.7 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Apple kefir smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 149 kcal |
| 100 g | 100 g | 62 kcal |
| ½ cup (half) | 120 g | 74 kcal |
| 1 serving (small) | 180 g | 112 kcal |
| 1 bottle (small) | 250 g | 155 kcal |
| 1 serving (large) | 300 g | 186 kcal |
| 1 pack (large) | 330 g | 205 kcal |
| 2 cup (double) | 480 g | 298 kcal |
Calculated from 62 calories per 100 g.
Frequently Asked Questions About Apple kefir smoothie
How do you make an apple kefir smoothie?
To make an apple kefir smoothie, blend a cored apple with kefir until smooth. Use chilled ingredients for a thicker, colder drink, and taste it before adding anything sweet; ripe apples often provide enough sweetness.
Does an apple kefir smoothie contain probiotics?
Yes, an apple kefir smoothie can contain live probiotic cultures if the kefir has not been heated. Blend it cold and drink it soon after preparation, since heating and prolonged storage can reduce the number of live cultures.
Is an apple kefir smoothie good for digestion?
An apple kefir smoothie may support digestion because kefir contains fermented milk cultures and apples provide fiber. However, kefir can cause bloating in some people, especially when they are not used to fermented dairy.
Can an apple kefir smoothie help with weight loss?
An apple kefir smoothie does not cause weight loss on its own, but it can work as a filling snack in place of a sweetened drink. Added honey, sugar, or large amounts of nut butter can make it more energy-dense.
Can you make an apple kefir smoothie ahead of time?
You can make an apple kefir smoothie ahead, but it tastes freshest immediately after blending. If needed, keep it covered in the refrigerator and drink it the same day; shake or stir it because the apple pulp may settle.
Should you peel the apple for an apple kefir smoothie?
No, you do not need to peel the apple for an apple kefir smoothie. Wash it well and remove the core; leaving the skin on adds fiber and gives the drink a slightly more textured finish.
Can you freeze an apple kefir smoothie?
Yes, you can freeze an apple kefir smoothie, but thawing may make its texture grainy or separated. Freeze it in a sealed container with room for expansion, thaw it in the refrigerator, then blend again before drinking.
Is an apple kefir smoothie a good breakfast?
An apple kefir smoothie can be part of breakfast, though it may not keep you full for long by itself. Pair it with a protein-rich food or add oats to make the meal more substantial.
Can people with diabetes drink an apple kefir smoothie?
People with diabetes may be able to include an apple kefir smoothie, but the apple contributes carbohydrates and portion size matters. Skip added sweeteners and fit it into your individual meal plan; a dietitian can help if you need tailored guidance.
Which apples work best in an apple kefir smoothie?
Sweet-tart apples such as Gala or Fuji make an apple kefir smoothie pleasantly fruity, while Granny Smith gives it a sharper taste. A softer, ripe apple blends more easily; adjust the flavor with the variety rather than adding sugar.
Apple kefir smoothie Vitamins & Minerals
Vitamins
B12
0.77µg · 32% DV
B2
0.34mg · 26% DV
B5
0.77mg · 15% DV
Biotin
3.6µg · 12% DV
Minerals
Phosphorus
197mg · 28% DV
Calcium
252mg · 25% DV
Iodine
17µg · 11% DV
Selenium
5.76µg · 10% DV
Potassium ⭐
348mg · 10% DV
Sodium
91mg · 4% DV
Apple kefir smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Apple kefir smoothie
To burn the 149 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Apple kefir smoothie?
Apple kefir smoothie blends apple with fermented milk kefir, making a tangy, creamy drink rather than a traditional dish. The fruit brings gentle sweetness and a little body, while kefir gives the smoothie its characteristic tartness. Cinnamon is a natural flavour match, though the apple and kefir are enough on their own.
It works well at breakfast or as a snack, whether served chilled at home or poured into a travel cup. Kefir contributes some protein, but this is not especially protein-rich; it provides 2.8 g per 100 g. For a more filling option, pair it with oats or nuts. Use plain kefir and blend the whole apple, including its skin, if you want to avoid added sugar and retain more of the fruit’s fibre.
How Nutritious Is Apple kefir smoothie?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Apple kefir smoothie Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Apple kefir smoothie Contain Allergens?
Contains these allergens:
Which Diets Is Apple kefir smoothie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Apple kefir smoothie Fat Profile
SATURATED
3.12g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.