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Kefir vegetable fruit smoothie Calories
Probiotic kefir smoothie with fruits and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kefir vegetable fruit smoothie (240 g) has 139 calories. That works out to 58 calories per 100 g. It contains 20.2 g of carbs, 7.4 g of protein, 4.3 g of fat and 2.9 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.
Kefir vegetable fruit smoothie Nutrition Facts
Selected: 1 cup (medium) · 240 g
139
KCAL / 240G
Carbs
20.2g
· 7% DV
Protein
7.4g
· 15% DV
Fat
4.3g
· 6% 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 54% · Protein 20% · Fat 26%
Kefir vegetable fruit smoothie nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.07 g | |
| Sodium | 101 mg | 4% |
| Total carbohydrate | 20.2 g | 7% |
| Fiber | 2.9 g | 10% |
| Protein | 7.4 g | 15% |
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 Kefir vegetable fruit smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 139 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (small) | 150 g | 87 kcal |
| 1 cup (small) | 180 g | 104 kcal |
| 8 ounce (medium) | 227 g | 132 kcal |
| 1 bottle (small) | 250 g | 145 kcal |
| 1 serving (large) | 300 g | 174 kcal |
| 1 cup (large) | 320 g | 186 kcal |
| 1 bottle (medium) | 330 g | 191 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Kefir vegetable fruit smoothie
How do you make a kefir vegetable fruit smoothie?
Blend kefir with your chosen fruit and vegetables until smooth to make a kefir vegetable fruit smoothie. Start with mild ingredients such as spinach and banana, then adjust the kefir for thickness. Drink it soon after blending for the freshest flavor and texture.
What fruits and vegetables go well in a kefir vegetable fruit smoothie?
Banana, berries, or apple pair well with spinach, cucumber, or carrot in a kefir vegetable fruit smoothie. Sweeter fruit balances kefir’s tang, while watery vegetables make the drink thinner. Add ingredients gradually so you can control its flavor and consistency.
Does blending kill the probiotics in a kefir vegetable fruit smoothie?
No, brief blending does not usually destroy the live cultures in a kefir vegetable fruit smoothie. Avoid heating the mixture, since heat can harm live cultures, and drink it soon after preparation rather than leaving it at room temperature.
Can you prepare a kefir vegetable fruit smoothie the night before?
Yes, you can prepare a kefir vegetable fruit smoothie ahead and keep it covered in the refrigerator. For the best texture and freshness, drink it the same day; fruit may brown or separate while it sits, so stir or shake it before drinking.
Can you freeze a kefir vegetable fruit smoothie?
Yes, a kefir vegetable fruit smoothie can be frozen, but thawing may leave it grainy or separated. Stir or blend it again after thawing, and do not refreeze it. Making it fresh gives the smoothest texture.
Why does a kefir vegetable fruit smoothie separate?
A kefir vegetable fruit smoothie can separate as fruit pulp settles and liquid rises, especially after standing. This alone does not mean it has spoiled; stir or shake it. Discard it if it develops an off smell, visible mold, or an unusual taste.
Is a kefir vegetable fruit smoothie good for gut health?
It can contribute live cultures from kefir, which are associated with gut health, but a smoothie is not a treatment for digestive problems. The amount of live culture can vary, so choose kefir that contains live cultures and avoid heating the drink.
Can a kefir vegetable fruit smoothie help with weight loss?
A kefir vegetable fruit smoothie does not cause weight loss on its own. Added honey, sugar, or generous portions of fruit can make it more energy-dense, so use whole ingredients without sweeteners and have it in place of a snack or part of a meal.
Can people with lactose intolerance drink a kefir vegetable fruit smoothie?
Some people with lactose intolerance tolerate kefir better than milk, but a kefir vegetable fruit smoothie can still contain lactose. If it triggers symptoms, choose lactose-free kefir or avoid it; tolerance varies from person to person.
Can a kefir vegetable fruit smoothie replace breakfast?
A kefir vegetable fruit smoothie can be part of breakfast, but it may not be filling enough to replace a full meal. Pair it with a protein- or fiber-rich food, such as eggs or oats, if you need breakfast to keep you satisfied longer.
Kefir vegetable fruit smoothie Vitamins & Minerals
Vitamins
B12
0.77µg · 32% DV
B2
0.38mg · 29% DV
Vitamin C
23.52mg · 26% DV
B5
0.82mg · 16% DV
Minerals
Phosphorus
221mg · 32% DV
Calcium
283mg · 28% DV
Iodine
19µg · 13% DV
Potassium ⭐
422mg · 12% DV
Sodium
101mg · 4% DV
Kefir vegetable fruit smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kefir vegetable fruit smoothie
To burn the 139 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 Kefir vegetable fruit smoothie?
A kefir vegetable fruit smoothie blends kefir with fruit and vegetables into a drink. Common additions include banana, berries or apple alongside spinach, cucumber or other mild-tasting vegetables; the exact mix depends on what is in season and personal preference. Kefir gives it a gently tangy, fermented flavour, while fruit can soften that sharpness.
Serve it chilled for breakfast, as a quick snack, or alongside a light meal. It is creamy but usually less rich than a shake, with kefir contributing protein and the produce adding some fibre and natural sweetness. For a less sweet version, choose plain kefir and use a smaller portion of ripe fruit; a little water can loosen the texture without making it heavier.
How Nutritious Is Kefir vegetable fruit 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 Kefir vegetable fruit 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 Kefir vegetable fruit smoothie Contain Allergens?
Contains these allergens:
Which Diets Is Kefir vegetable fruit 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
Kefir vegetable fruit smoothie Fat Profile
SATURATED
2.64g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.