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Blueberry kefir smoothie Calories
Contains probiotics, antioxidants, and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Blueberry kefir smoothie (240 g) has 173 calories. That works out to 72 calories per 100 g. It contains 21.8 g of carbs, 8.6 g of protein, 5.5 g of fat and 2.9 g of fiber. Its 1 µg of B12 covers 42% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Blueberry kefir smoothie Nutrition Facts
Selected: 1 cup (medium) · 240 g
173
KCAL / 240G
Carbs
21.8g
· 8% DV
Protein
8.6g
· 17% DV
Fat
5.5g
· 7% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 20% · Fat 29%
Blueberry kefir smoothie nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.07 g | |
| Sodium | 101 mg | 4% |
| Total carbohydrate | 21.8 g | 8% |
| Fiber | 2.9 g | 10% |
| Protein | 8.6 g | 17% |
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 Blueberry kefir smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 173 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (small) | 150 g | 108 kcal |
| 1 cup (small) | 180 g | 130 kcal |
| 8 ounce (medium) | 227 g | 163 kcal |
| 1 bottle (small) | 250 g | 180 kcal |
| 1 serving (large) | 300 g | 216 kcal |
| 1 cup (large) | 320 g | 230 kcal |
| 1 bottle (medium) | 330 g | 238 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Blueberry kefir smoothie
How do you make a blueberry kefir smoothie?
Blend plain kefir with fresh or frozen blueberries until smooth. Add a little more kefir to thin it, or use frozen berries for a thicker, colder drink. Taste it before adding any sweetener.
Can you use frozen blueberries in a blueberry kefir smoothie?
Yes, frozen blueberries work well in a blueberry kefir smoothie and usually make it thick and cold without ice. Add them straight to the blender; if the mixture is too thick, blend in a splash of kefir.
Does blending a blueberry kefir smoothie kill the probiotics?
No, ordinary brief blending does not eliminate all the live cultures in kefir. For the freshest texture and culture content, drink the blueberry kefir smoothie soon after blending rather than leaving it out for a long time.
What goes into a blueberry kefir smoothie?
A basic blueberry kefir smoothie needs kefir and blueberries. You can add banana, oats, or cinnamon for a different texture or flavor. Sweetened kefir or extra honey adds sweetness that plain kefir and berries may not need.
Can you make a blueberry kefir smoothie the night before?
Yes, you can blend a blueberry kefir smoothie ahead and keep it covered in the refrigerator. It may separate while standing, so shake or stir it before drinking, and do not leave it at room temperature for an extended time.
Is a blueberry kefir smoothie a good breakfast?
Yes, a blueberry kefir smoothie can be a convenient breakfast, with protein from kefir and fruit from the blueberries. To make breakfast more filling, pair it with something to chew, such as oats, eggs, or whole-grain toast.
Does a blueberry kefir smoothie need added sugar?
No, a blueberry kefir smoothie does not need added sugar; blueberries give it a naturally fruity taste. If you prefer it sweeter, try ripe banana first, or add a small amount of honey after tasting.
Can a blueberry kefir smoothie help with weight loss?
A blueberry kefir smoothie does not cause weight loss on its own, but it can fit into a weight-loss eating plan as a snack or meal component. Added honey, juice, or extra fruit makes it more energy-dense.
Is a blueberry kefir smoothie suitable for someone with lactose intolerance?
Some people with lactose intolerance tolerate kefir better than milk, but reactions vary. If a blueberry kefir smoothie causes symptoms, avoid it; a clinician or dietitian can help you assess your individual tolerance.
Can you drink a blueberry kefir smoothie every day?
Yes, most people can include a blueberry kefir smoothie regularly as part of a varied diet. Choose plain kefir and limit added sweeteners; if you have a dairy-related condition or specific dietary advice, follow your clinician’s guidance.
Blueberry kefir smoothie Vitamins & Minerals
Vitamins
B12
1.01µg · 42% DV
B2
0.41mg · 32% DV
Vitamin K
20.4µg · 17% DV
B5
0.82mg · 16% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
283mg · 28% DV
Manganese
0.43mg · 19% DV
Iodine
19µg · 13% DV
Potassium ⭐
348mg · 10% DV
Sodium
101mg · 4% DV
Blueberry kefir smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Blueberry kefir smoothie
To burn the 173 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 Blueberry kefir smoothie?
A blueberry kefir smoothie blends kefir, a fermented milk drink traditionally associated with the Caucasus, with blueberries into a chilled, pourable snack. The smoothie format is a modern, convenient way to enjoy kefir and fruit, and recipes may also include a little sweetener or other fruit.
Its tangy, gently fruity flavour and smooth texture suit breakfast or an afternoon snack. Serve it cold on its own, or alongside toast or a light breakfast; it also makes an easy option after a walk or workout. Kefir contributes protein and probiotics, while blueberries provide antioxidant compounds. It has 3.6 g of protein per 100 g. For a more filling version, blend in oats; for a less sweet drink, skip added sweetener and let the berries provide the fruit flavour.
How Nutritious Is Blueberry kefir smoothie?
Nutrient density
High
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 Blueberry 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 Blueberry kefir smoothie Contain Allergens?
Contains these allergens:
Which Diets Is Blueberry 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
Blueberry kefir smoothie Fat Profile
SATURATED
3.36g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.