Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Seeded Smoothie Calories
Nutritious smoothie with fruits and seeds
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Seeded Smoothie (250 g) has 213 calories. That works out to 85 calories per 100 g. It contains 35 g of carbs, 6.3 g of protein, 5.5 g of fat and 7.8 g of fiber. Its 30 mg of Vitamin C covers 33% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Seeded Smoothie Nutrition Facts
Selected: 1 cup (medium) · 250 g
213
KCAL / 250G
Carbs
35g
· 13% DV
Protein
6.3g
· 13% DV
Fat
5.5g
· 7% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 12% · Fat 23%
Seeded Smoothie nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 35 g | 13% |
| Fiber | 7.8 g | 28% |
| Protein | 6.3 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Seeded Smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 213 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (small) | 180 g | 153 kcal |
| 1 serving (small) | 200 g | 170 kcal |
| 1 pack (medium) | 250 g | 213 kcal |
| 1 serving (large) | 300 g | 255 kcal |
| 1 bottle (medium) | 330 g | 281 kcal |
| 1 cup (large) | 350 g | 298 kcal |
| 1 bottle (large) | 500 g | 425 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Seeded Smoothie
How do you make a Seeded Smoothie?
Blend fruit with milk, yogurt, or water and your choice of seeds to make a Seeded Smoothie. Add liquid gradually until it reaches the consistency you like; chia and flax tend to make it thicker as they sit.
Which seeds are best in a Seeded Smoothie?
Chia, ground flaxseed, pumpkin seeds, and sunflower seeds all work in a Seeded Smoothie. Chia and flax thicken the drink, while pumpkin and sunflower seeds add a mild, nutty flavor. Use shelled seeds for easier blending.
Do you need to soak chia seeds for a Seeded Smoothie?
No, you do not need to soak chia seeds before adding them to a Seeded Smoothie. They absorb liquid in the drink and thicken it over time; soaking them first simply gives the smoothie a more gel-like texture sooner.
Should you use whole or ground flaxseed in a Seeded Smoothie?
Ground flaxseed is usually better in a Seeded Smoothie because whole seeds may pass through without being fully broken down. Blend it well, or use freshly ground flaxseed, and drink the smoothie soon after making it.
Why does a Seeded Smoothie turn thick or gelatinous?
A Seeded Smoothie can turn thick or gelatinous because chia seeds absorb liquid and swell. Add a little more water, milk, or another liquid and blend again; the texture may continue to thicken while the drink sits.
Can you make a Seeded Smoothie the night before?
Yes, you can prepare a Seeded Smoothie ahead and keep it covered in the refrigerator. Seeds such as chia absorb liquid as they sit, so stir it before drinking and loosen it with a splash of milk or water if needed.
How do you stop a Seeded Smoothie from tasting gritty?
For a smoother Seeded Smoothie, use finely ground seeds, blend thoroughly, and avoid adding too many large whole seeds. Chia can still give the drink a slightly gel-like texture, so blend it with enough liquid and drink it soon after.
What fruit goes well in a Seeded Smoothie?
Banana and berries pair well with the nutty taste of seeds in a Seeded Smoothie. Mango, peaches, and apples are other options; use ripe fruit for sweetness and adjust the liquid to balance thicker fruits like banana.
Can a Seeded Smoothie replace breakfast?
A Seeded Smoothie can work as breakfast if it includes more than fruit and water. Add a protein-rich ingredient such as yogurt, milk, or soy milk, and use seeds for texture and staying power; a fruit-only blend may not keep you full.
Seeded Smoothie Vitamins & Minerals
Vitamins
Vitamin C
30mg · 33% DV
Vitamin K
17.5µg · 15% DV
B2
0.18mg · 14% DV
Vitamin A
112.5µg · 13% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
525mg · 15% DV
Phosphorus
95mg · 14% DV
Sodium
20mg · 1% DV
Seeded Smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seeded Smoothie
To burn the 213 calories in 1 cup (medium) (250 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 Seeded Smoothie?
A seeded smoothie blends fresh or frozen fruit with a liquid such as water, milk or a plant-based drink, then adds seeds such as chia, flax or sunflower. It is a modern smoothie variation rather than a dish tied to one particular region. The fruit brings a sweet or tart flavour, while the seeds add a mild, nutty note and a thicker, sometimes slightly textured finish. It works for breakfast, a snack or a refreshing drink; in many places, it is served chilled and can be paired with oats or toast. Fruit and seeds contribute fibre, with 3.1 g per 100 g. For a lighter version, skip added sweeteners and blend ripe fruit with water or an unsweetened drink.
How Nutritious Is Seeded 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 Seeded 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 Seeded Smoothie Contain Allergens?
No known major allergens
Which Diets Is Seeded Smoothie Good For?
Vegan
✓ 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
Seeded Smoothie Fat Profile
SATURATED
0.75g
MONOUNSATURATED
1.75g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Compare Seeded Smoothie
Foods Similar to Seeded Smoothie
Have another question about Seeded Smoothie?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.