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Peach Smoothie (Kefir, Chia, Flaxseed) Calories
Probiotic, fiber, omega-3, vitamin and mineral-rich smoothie
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Peach Smoothie (Kefir, Chia, Flaxseed) (240 g) has 168 calories. That works out to 70 calories per 100 g. It contains 20.9 g of carbs, 7.9 g of protein, 6.7 g of fat and 6.2 g of fiber. Its 0.3 mg of Copper covers 29% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Peach Smoothie (Kefir, Chia, Flaxseed) Nutrition Facts
Selected: 1 cup (medium) · 240 g
168
KCAL / 240G
Carbs
20.9g
· 8% DV
Protein
7.9g
· 16% DV
Fat
6.7g
· 9% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 18% · Fat 34%
Peach Smoothie (Kefir, Chia, Flaxseed) nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 77 mg | 3% |
| Total carbohydrate | 20.9 g | 8% |
| Fiber | 6.2 g | 22% |
| Protein | 7.9 g | 16% |
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 Peach Smoothie (Kefir, Chia, Flaxseed)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 168 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (small) | 180 g | 126 kcal |
| 1 serving (small) | 200 g | 140 kcal |
| 1 bottle (medium) | 250 g | 175 kcal |
| 1 serving (large) | 300 g | 210 kcal |
| 1 piece (jumbo) | 330 g | 231 kcal |
| 1 cup (large) | 350 g | 245 kcal |
| 1 bottle (large) | 400 g | 280 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Peach Smoothie (Kefir, Chia, Flaxseed)
How do you make a Peach Smoothie (Kefir, Chia, Flaxseed)?
Blend ripe peach with kefir, chia seeds and ground flaxseed until smooth. Add kefir gradually to get the consistency you like. Since chia thickens the drink as it sits, serve it soon after blending or stir in a little more kefir before drinking.
Can you make a Peach Smoothie (Kefir, Chia, Flaxseed) with frozen peaches?
Yes, frozen peaches work well in a Peach Smoothie (Kefir, Chia, Flaxseed). They make it cold and thicker without needing ice, which can water down the peach flavor. Blend them straight from frozen, adding kefir as needed.
Can a Peach Smoothie (Kefir, Chia, Flaxseed) replace breakfast?
A Peach Smoothie (Kefir, Chia, Flaxseed) can be part of breakfast, but it may not keep everyone satisfied on its own. For a more substantial meal, pair it with something chewy and filling, such as oats, whole-grain toast or an egg.
Should you grind flaxseed for a Peach Smoothie (Kefir, Chia, Flaxseed)?
Yes, ground flaxseed is a better choice for a Peach Smoothie (Kefir, Chia, Flaxseed). Whole flaxseeds may pass through without being fully broken down, while ground seeds blend into the drink and make their nutrients easier to access.
Does blending kefir in a Peach Smoothie (Kefir, Chia, Flaxseed) kill its probiotics?
No, ordinary blending does not destroy all the live cultures in kefir. The smoothie should still contain cultures if the kefir did, although heat can damage them. Use cold ingredients and drink the smoothie soon after blending.
How do you make a Peach Smoothie (Kefir, Chia, Flaxseed) thicker?
Use frozen peach or let the chia seeds sit in the blended Peach Smoothie (Kefir, Chia, Flaxseed) for a few minutes. Chia absorbs liquid and thickens the drink; add kefir a little at a time if it becomes thicker than you want.
Can you make a Peach Smoothie (Kefir, Chia, Flaxseed) without added sugar?
Yes, ripe peaches usually give a Peach Smoothie (Kefir, Chia, Flaxseed) enough natural sweetness without added sugar. Taste it before adding anything sweet; a very ripe peach tends to make a sweeter, more flavorful smoothie than an underripe one.
How long does a Peach Smoothie (Kefir, Chia, Flaxseed) last in the fridge?
A Peach Smoothie (Kefir, Chia, Flaxseed) is best fresh, but you can keep it covered in the refrigerator overnight. The chia and flaxseed may thicken it, and the mixture may separate, so stir well and loosen with kefir before drinking.
Do you need to peel peaches for a Peach Smoothie (Kefir, Chia, Flaxseed)?
No, peeling is optional for a Peach Smoothie (Kefir, Chia, Flaxseed). Wash the peaches well and blend them with the skin on for convenience; peel them if you prefer a smoother texture or your blender leaves small flecks.
Can you freeze a Peach Smoothie (Kefir, Chia, Flaxseed)?
Yes, you can freeze a Peach Smoothie (Kefir, Chia, Flaxseed), though thawing may change its texture and cause separation. Freeze it in a sealed container with room for expansion, thaw it in the refrigerator, then shake or blend it briefly before serving.
Peach Smoothie (Kefir, Chia, Flaxseed) Vitamins & Minerals
Vitamins
B2
0.31mg · 24% DV
Vitamin C
18mg · 20% DV
B5
0.96mg · 19% DV
B12
0.43µg · 18% DV
Minerals
Copper
0.26mg · 29% DV
Phosphorus
163mg · 23% DV
Manganese
0.53mg · 23% DV
Calcium
156mg · 16% DV
Potassium ⭐
504mg · 15% DV
Sodium
77mg · 3% DV
Peach Smoothie (Kefir, Chia, Flaxseed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peach Smoothie (Kefir, Chia, Flaxseed)
To burn the 168 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 Peach Smoothie (Kefir, Chia, Flaxseed)?
Peach Smoothie (Kefir, Chia, Flaxseed) blends ripe peach with tangy kefir and small seeds. The peach brings a mellow sweetness, while chia and flaxseed thicken the drink and add a lightly textured finish. It is an easy way to use fresh or frozen peaches when they are in season.
Enjoy it at breakfast or as a snack, either on its own or alongside toast or oats. Kefir contributes protein and live cultures, while the seeds add fibre and plant-based omega-3; the smoothie has 2.6 g of fibre per 100 g. For a less sweet version, choose plain kefir and let ripe peach provide the sweetness rather than adding sugar.
How Nutritious Is Peach Smoothie (Kefir, Chia, Flaxseed)?
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 Peach Smoothie (Kefir, Chia, Flaxseed) 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 Peach Smoothie (Kefir, Chia, Flaxseed) Contain Allergens?
Contains these allergens:
Which Diets Is Peach Smoothie (Kefir, Chia, Flaxseed) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Peach Smoothie (Kefir, Chia, Flaxseed) Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.68g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.