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Raspberry kefir smoothie Calories
Fruity, probiotic smoothie with kefir and fiber-rich raspberries
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raspberry kefir smoothie (240 g) has 132 calories. That works out to 55 calories per 100 g. It contains 18.5 g of carbs, 6 g of protein, 4.1 g of fat and 5 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Raspberry kefir smoothie Nutrition Facts
Selected: 1 cup (medium) · 240 g
132
KCAL / 240G
Carbs
18.5g
· 7% DV
Protein
6g
· 12% DV
Fat
4.1g
· 5% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 18% · Fat 27%
Raspberry kefir smoothie nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.12 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 5 g | 18% |
| Protein | 6 g | 12% |
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 Raspberry kefir smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 132 kcal |
| 100 g | 100 g | 55 kcal |
| ½ cup (small) | 120 g | 66 kcal |
| 1 serving (small) | 180 g | 99 kcal |
| 1 serving (medium) | 250 g | 138 kcal |
| 1 bottle (medium) | 250 g | 138 kcal |
| 1 bottle (large) | 330 g | 182 kcal |
| 1 serving (large) | 350 g | 193 kcal |
| 1.5 cup (large) | 360 g | 198 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Raspberry kefir smoothie
Is raspberry kefir smoothie good for you?
Raspberry kefir smoothie can be a nourishing snack, combining fermented kefir with fruit and its fiber. Its benefits depend on the recipe: adding lots of sweetener changes the drink, so taste it before sweetening.
Does blending a raspberry kefir smoothie kill the probiotics?
No, briefly blending a raspberry kefir smoothie does not kill its live cultures. Avoid heating the drink, since heat can damage them, and drink it soon after blending rather than leaving it at room temperature.
Can you drink raspberry kefir smoothie on an empty stomach?
Yes, most people can drink raspberry kefir smoothie on an empty stomach. If kefir tends to cause bloating or discomfort for you, have a smaller amount with food or choose another breakfast option.
Can you make raspberry kefir smoothie without banana?
Yes, raspberry kefir smoothie works without banana. Blend the raspberries directly with kefir, or add a few frozen berries or a spoonful of oats if you want a thicker texture without banana's flavor.
Should you use fresh or frozen raspberries in raspberry kefir smoothie?
Either fresh or frozen raspberries work in raspberry kefir smoothie. Fresh berries give a lighter texture, while frozen ones chill and thicken the drink; use frozen fruit straight from the freezer for the thickest result.
How do you stop raspberry kefir smoothie from separating?
Raspberry kefir smoothie may separate as it sits because its fruit and liquid settle at different rates. Blend it just before serving and, if you make it ahead, shake or stir it well before drinking.
Can you freeze raspberry kefir smoothie?
Yes, you can freeze raspberry kefir smoothie, though thawing may leave it grainy or separated. Freeze it in a sealed container with room for expansion, thaw it in the refrigerator, then blend again to restore a smoother texture.
Can you add oats to raspberry kefir smoothie?
Yes, oats can be added to raspberry kefir smoothie for a heartier texture. Blend them with the kefir and berries, then let the drink stand briefly if you prefer softer oats; it will thicken as they absorb liquid.
Do you need to strain raspberry kefir smoothie?
No, you do not need to strain raspberry kefir smoothie; raspberry seeds are edible. Straining is an option if you prefer a very smooth drink, but it removes some of the fruit's fiber-rich pulp.
Can raspberry kefir smoothie be made with store-bought kefir?
Yes, store-bought kefir works well in raspberry kefir smoothie. Choose plain kefir if you want to control the sweetness, since flavored versions may already contain sweeteners; blend it with raspberries and adjust the taste afterward.
Raspberry kefir smoothie Vitamins & Minerals
Vitamins
Vitamin C
25.44mg · 28% DV
B2
0.25mg · 19% DV
B12
0.43µg · 18% DV
Biotin
4.08µg · 14% DV
Minerals
Manganese
0.84mg · 37% DV
Phosphorus
156mg · 22% DV
Calcium
204mg · 20% DV
Copper
0.17mg · 19% DV
Potassium ⭐
348mg · 10% DV
Sodium
70mg · 3% DV
Raspberry kefir smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raspberry kefir smoothie
To burn the 132 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 Raspberry kefir smoothie?
Raspberry kefir smoothie blends kefir, a tangy fermented milk drink traditionally associated with the Caucasus, with raspberries. It is a contemporary smoothie rather than a dish tied to one specific place, and can be made with fresh or frozen berries. The result is fruity, gently tart and usually pourable, with a little texture from the raspberry seeds.
It works well at breakfast or as a filling snack, on its own or alongside oats and toast. Kefir contributes some protein, while raspberries add fibre; the drink is not especially rich, but its sweetness depends on the fruit and any extras. For a less sweet version, use plain kefir and skip added sugar; a ripe banana can round out the tartness if you prefer.
How Nutritious Is Raspberry 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 Raspberry 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 Raspberry kefir smoothie Contain Allergens?
Contains these allergens:
Which Diets Is Raspberry 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
Raspberry kefir smoothie Fat Profile
SATURATED
2.16g
MONOUNSATURATED
1.01g
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.