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Fiber-Rich Blackberry Soy Milk Smoothie
Smoothies
Nutri-ScoreA

Fiber-Rich Blackberry Soy Milk Smoothie

Glycine max, Rubus fruticosus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Fiber-Rich Blackberry Soy Milk Smoothie provides 85 kcal, 3.5g of protein, 12g of carbohydrates, and 4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines the rich flavors of blackberries with the creamy texture of soy milk, providing a nutritious and fiber-rich beverage that supports digestive health and overall wellness.

Also known as:
Blackberry SmoothieSoy Smoothie
Scientific NameGlycine max, Rubus fruticosus
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories85 kcal
Water
90%
Fiber4g
Total17.5g
Protein
3.5g(20%)
Fats
2g(11%)
Carbohydrates
12g(69%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A54 µg (6%)
Vitamin C10 mg (11%)
Vitamin E0.5 mg (3%)
Vitamin K19 µg (16%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.2 mg (4%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Folate25 µg (6%)
Choline20 mg (4%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron0.6 mg (3%)
Magnesium25 mg (6%)
Phosphorus50 mg (4%)
Potassium150 mg (4%)
Zinc0.3 mg (3%)
Copper0.1 mg (5%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0 µg

Health Benefits

✓Blackberries are high in antioxidants, which help combat oxidative stress and may reduce the risk of chronic diseases.
✓Soy milk is a great source of plant-based protein and contains isoflavones that may support heart health.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Blend fresh blackberries with soy milk and ice until smooth. Optionally, add a sweetener like honey or agave syrup.

Smart Selection & Storage

How to Select

Choose ripe blackberries that are plump and deep in color. For soy milk, look for unsweetened varieties with minimal additives.

How to Store

Store blackberries in the refrigerator and consume within a few days. Soy milk should be refrigerated and consumed before the expiration date.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantDigestive aid
Main Applications
•Digestive health
•Heart health
Bioactive Compounds
Anthocyanins

These compounds provide antioxidant effects and may improve heart health.

Isoflavones

Plant compounds that mimic estrogen and may support hormonal balance.

How to Consume
Fresh, Blended, Smoothie
Did you know?

"Blackberries are not only delicious but also one of the highest fiber fruits, making them excellent for digestive health."

Myths vs Realities

MythMyth: Smoothies are always healthy.
RealityReality: Some smoothies can be high in sugar and calories, so it's important to choose ingredients wisely.
MythMyth: Soy milk is bad for men.
RealityReality: Moderate consumption of soy milk is safe for men and can provide health benefits.
MythMyth: All smoothies are low in calories.
RealityReality: Depending on the ingredients, smoothies can vary widely in calorie content.

Healthy Recipes

Blackberry Soy Milk Smoothie Bowl

A vibrant smoothie bowl topped with fresh fruits and seeds, perfect for a nutritious breakfast.

Ingredients
  • 1 cup Fiber-Rich Blackberry Soy Milk Smoothie
  • 1 banana, sliced
  • 1/4 cup granola
  • 1 tablespoon chia seeds
  • 1/4 cup mixed berries
Instructions
  1. 1. Blend the Fiber-Rich Blackberry Soy Milk Smoothie until smooth.
  2. 2. Pour into a bowl and top with sliced banana, granola, chia seeds, and mixed berries.
  3. 3. Serve immediately and enjoy a refreshing breakfast.

Blackberry Soy Milk Protein Pancakes

Fluffy pancakes infused with blackberry flavor and packed with protein, ideal for a post-workout meal.

Ingredients
  • 1 cup Fiber-Rich Blackberry Soy Milk Smoothie
  • 1 cup whole wheat flour
  • 1 tablespoon baking powder
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix the flour and baking powder.
  2. 2. In another bowl, combine the Fiber-Rich Blackberry Soy Milk Smoothie, honey, and vanilla.
  3. 3. Combine wet and dry ingredients, then cook pancakes on a hot griddle until golden brown.

Blackberry Soy Milk Overnight Oats

A quick and nutritious breakfast option that combines oats and blackberry soy milk for a fiber boost.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Fiber-Rich Blackberry Soy Milk Smoothie
  • 1 tablespoon maple syrup
  • 1/4 teaspoon cinnamon
  • 1/4 cup chopped nuts
Instructions
  1. 1. In a jar, combine oats, Fiber-Rich Blackberry Soy Milk Smoothie, maple syrup, and cinnamon.
  2. 2. Stir well and refrigerate overnight.
  3. 3. In the morning, top with chopped nuts before serving.

Blackberry Soy Milk Chia Pudding

A creamy chia pudding made with blackberry soy milk, perfect for a healthy dessert or snack.

Ingredients
  • 1 cup Fiber-Rich Blackberry Soy Milk Smoothie
  • 1/4 cup chia seeds
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix the Fiber-Rich Blackberry Soy Milk Smoothie, chia seeds, honey, and vanilla.
  2. 2. Stir well and let sit for 10 minutes, then stir again.
  3. 3. Refrigerate for at least 2 hours or overnight before serving.

Blackberry Soy Milk Smoothie Popsicles

Refreshing and healthy popsicles made with blackberry soy milk, perfect for hot summer days.

Ingredients
  • 2 cups Fiber-Rich Blackberry Soy Milk Smoothie
  • 1/2 cup diced fruits (like strawberries and kiwi)
  • 1 tablespoon honey
Instructions
  1. 1. In a bowl, mix the Fiber-Rich Blackberry Soy Milk Smoothie with diced fruits and honey.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. Remove from molds and enjoy a cool treat.

Blackberry Soy Milk Smoothie Muffins

Moist and flavorful muffins made with blackberry soy milk, ideal for a healthy snack or breakfast on the go.

Ingredients
  • 1 cup Fiber-Rich Blackberry Soy Milk Smoothie
  • 1 1/2 cups whole wheat flour
  • 1/2 cup honey
  • 1/4 cup vegetable oil
  • 1 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, mix the flour and baking soda.
  3. 3. In another bowl, combine the Fiber-Rich Blackberry Soy Milk Smoothie, honey, and oil, then mix with dry ingredients.
  4. 4. Pour into muffin tins and bake for 20-25 minutes.

Savory Blackberry Soy Milk Smoothie Dressing

A unique dressing that combines the sweetness of blackberries with savory flavors, perfect for salads.

Ingredients
  • 1/2 cup Fiber-Rich Blackberry Soy Milk Smoothie
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together the Fiber-Rich Blackberry Soy Milk Smoothie, olive oil, balsamic vinegar, and Dijon mustard.
  2. 2. Season with salt and pepper to taste.
  3. 3. Drizzle over your favorite salad and enjoy.

Blackberry Soy Milk Smoothie Energy Balls

Nutritious energy balls packed with fiber and protein, perfect for a quick snack or pre-workout boost.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup Fiber-Rich Blackberry Soy Milk Smoothie
  • 1/4 cup nut butter
  • 1/4 cup honey
  • 1/4 cup flaxseeds
Instructions
  1. 1. In a bowl, mix all ingredients until well combined.
  2. 2. Form into small balls and place on a baking sheet.
  3. 3. Refrigerate for 30 minutes before enjoying.

Blackberry Soy Milk Smoothie Parfait

Layered parfait with yogurt, granola, and blackberry soy milk for a delicious and healthy dessert.

Ingredients
  • 1 cup Fiber-Rich Blackberry Soy Milk Smoothie
  • 1 cup Greek yogurt
  • 1/2 cup granola
  • 1/2 cup fresh blackberries
Instructions
  1. 1. In a glass, layer Greek yogurt, Fiber-Rich Blackberry Soy Milk Smoothie, granola, and fresh blackberries.
  2. 2. Repeat layers until glass is full.
  3. 3. Serve immediately for a delightful treat.

Frequently Asked Questions (FAQ)

What are the health benefits of blackberries?

Blackberries are rich in vitamins, minerals, and antioxidants, which can help reduce inflammation and improve heart health.

Is soy milk a good alternative to dairy milk?

Yes, soy milk is a great plant-based alternative that is high in protein and low in saturated fat.

Can I use frozen blackberries in this smoothie?

Absolutely! Frozen blackberries can be used and will give the smoothie a thicker texture.

How can I make this smoothie sweeter?

You can add honey, agave syrup, or a banana for natural sweetness.

Is this smoothie suitable for vegans?

Yes, this smoothie is completely plant-based and suitable for vegans.

How much fiber does this smoothie contain?

This smoothie contains approximately 4 grams of fiber per serving, which supports digestive health.

Can I add other fruits to this smoothie?

Yes, feel free to add other fruits like bananas or strawberries for variety.

How long can I store this smoothie?

It's best to consume the smoothie immediately, but it can be stored in the refrigerator for up to 24 hours.

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Comparisons
Fiber-Rich Blackberry Soy Milk Smoothie vs Antioxidant Acai Almond Coconut Milk Smoothie Fiber-Rich Blackberry Soy Milk Smoothie vs Antioxidant Acai Almond Milk Smoothie Fiber-Rich Blackberry Soy Milk Smoothie vs Antioxidant Acai Apple Juice Smoothie
Nutrients
Protein in Fiber-Rich Blackberry Soy Milk Smoothie Calories in Fiber-Rich Blackberry Soy Milk Smoothie Vitamin-c in Fiber-Rich Blackberry Soy Milk Smoothie Magnesium in Fiber-Rich Blackberry Soy Milk Smoothie
Featured Guides
Health Benefits of Fiber-Rich Blackberry Soy Milk Smoothie Healthy Recipes with Fiber-Rich Blackberry Soy Milk Smoothie
Rankings
Smoothies high in vitamin-k Smoothies high in fiber Smoothies low in carbohidratos Smoothies low in índice glucémico