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Keto-Friendly Blackberry Soy Milk Smoothie
Smoothies
Nutri-ScoreA

Keto-Friendly Blackberry Soy Milk Smoothie

Rubus fruticosus, Glycine max

Clinical Encyclopedia

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

Keto-Friendly Blackberry Soy Milk Smoothie provides 150 kcal, 6.5g of protein, 15g 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 creaminess of soy milk, making it a delicious and nutritious option for those following a ketogenic diet. It is low in carbohydrates while being high in fiber and healthy fats.

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

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
85%
Fiber4g
Total26.5g
Protein
6.5g(25%)
Fats
5g(19%)
Carbohydrates
15g(57%)

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 C21 mg (23%)
Vitamin K7.8 µg (7%)
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)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate25 µg (6%)
Choline20 mg (4%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin E: 0.2 mgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron0.7 mg (4%)
Magnesium30 mg (8%)
Phosphorus60 mg (5%)
Potassium200 mg (4%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in antioxidants, blackberries help combat oxidative stress and may reduce the risk of chronic diseases.
✓Soy milk provides a plant-based source of protein and is beneficial for heart health.

Possible Risks & Side Effects

!Some individuals may have soy allergies or sensitivities. Consult a healthcare provider if unsure.

How to Prepare & Consume

Blend fresh blackberries with unsweetened soy milk and ice for a refreshing smoothie. Optionally, add a low-carb sweetener for taste.

Smart Selection & Storage

How to Select

Choose ripe blackberries that are plump and firm, avoiding any that are mushy or moldy.

How to Store

Store blackberries in the refrigerator and consume within a few days for optimal freshness.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Weight management
•Heart health
Bioactive Compounds
Anthocyanins

These compounds provide antioxidant effects and may improve cardiovascular health.

Isoflavones

Plant compounds that may help reduce menopausal symptoms and improve bone health.

How to Consume
FreshSmoothieFrozen
Did you know?

"Blackberries are one of the highest fiber fruits, making them excellent for digestive health."

Myths vs Realities

MythSoy milk is unhealthy.
RealitySoy milk is a nutritious alternative to dairy milk and can be part of a healthy diet.
MythAll smoothies are high in sugar.
RealitySmoothies can be made low in sugar by using low-carb ingredients like blackberries.
MythYou can't lose weight on a smoothie diet.
RealitySmoothies can be part of a weight loss plan if they are balanced and low in calories.

Healthy Recipes

Keto Blackberry Soy Milk Smoothie Bowl

This vibrant smoothie bowl combines the rich flavors of blackberries and soy milk, topped with crunchy nuts and seeds for a satisfying breakfast.

Ingredients
  • 1 cup Keto-Friendly Blackberry Soy Milk Smoothie
  • 2 tablespoons chia seeds
  • 1/4 cup mixed nuts (almonds, walnuts, pecans)
  • 1 tablespoon unsweetened coconut flakes
Instructions
  1. 1. Pour the Keto-Friendly Blackberry Soy Milk Smoothie into a bowl.
  2. 2. Sprinkle chia seeds, mixed nuts, and coconut flakes on top.
  3. 3. Enjoy immediately with a spoon for a nutritious breakfast.

Blackberry Soy Milk Protein Shake

A quick and easy protein shake that packs a punch with blackberries and soy milk, perfect for post-workout recovery.

Ingredients
  • 1 cup Keto-Friendly Blackberry Soy Milk Smoothie
  • 1 scoop vanilla protein powder
  • 1 tablespoon almond butter
  • 1/2 banana
Instructions
  1. 1. In a blender, combine the Keto-Friendly Blackberry Soy Milk Smoothie, protein powder, almond butter, and banana.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy as a post-workout snack.

Blackberry Soy Milk Chia Pudding

This delightful chia pudding is infused with the flavor of blackberries and soy milk, making it a perfect healthy dessert or breakfast option.

Ingredients
  • 1 cup Keto-Friendly Blackberry Soy Milk Smoothie
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup (optional)
  • Fresh blackberries for topping
Instructions
  1. 1. In a bowl, mix the Keto-Friendly Blackberry Soy Milk Smoothie, chia seeds, and maple syrup.
  2. 2. Stir well and refrigerate for at least 4 hours or overnight.
  3. 3. Serve topped with fresh blackberries.

Blackberry Soy Milk Pancakes

Fluffy pancakes made with a delicious blend of blackberries and soy milk, perfect for a healthy weekend brunch.

Ingredients
  • 1 cup almond flour
  • 1/2 cup Keto-Friendly Blackberry Soy Milk Smoothie
  • 2 eggs
  • 1 teaspoon baking powder
  • 1 tablespoon coconut oil
Instructions
  1. 1. In a bowl, mix almond flour, baking powder, eggs, and Keto-Friendly Blackberry Soy Milk Smoothie until smooth.
  2. 2. Heat coconut oil in a skillet over medium heat and pour batter to form pancakes.
  3. 3. Cook until bubbles form, then flip and cook until golden brown. Serve warm.

Blackberry Soy Milk Overnight Oats

A nutritious and convenient breakfast option, these overnight oats are infused with the flavors of blackberries and soy milk.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Keto-Friendly Blackberry Soy Milk Smoothie
  • 1 tablespoon flaxseeds
  • 1 tablespoon almond butter
Instructions
  1. 1. In a jar, combine rolled oats, Keto-Friendly Blackberry Soy Milk Smoothie, flaxseeds, and almond butter.
  2. 2. Stir well and refrigerate overnight.
  3. 3. In the morning, stir again and enjoy cold or warmed up.

Blackberry Soy Milk Smoothie Popsicles

Cool down with these refreshing popsicles made from a blend of blackberries and soy milk, perfect for a healthy treat.

Ingredients
  • 2 cups Keto-Friendly Blackberry Soy Milk Smoothie
  • 1 tablespoon honey (optional)
  • Fresh blackberries for garnish
Instructions
  1. 1. In a blender, combine the Keto-Friendly Blackberry Soy Milk Smoothie and honey.
  2. 2. Pour the mixture into popsicle molds and add fresh blackberries.
  3. 3. Freeze for at least 4 hours, then enjoy as a refreshing snack.

Blackberry Soy Milk Smoothie Muffins

These moist muffins are packed with the goodness of blackberries and soy milk, making them a perfect grab-and-go snack.

Ingredients
  • 1 cup almond flour
  • 1/2 cup Keto-Friendly Blackberry Soy Milk Smoothie
  • 2 eggs
  • 1/4 cup erythritol
  • 1 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. 2. In a bowl, mix almond flour, erythritol, baking soda, eggs, and Keto-Friendly Blackberry Soy Milk Smoothie until well combined.
  3. 3. Pour the batter into muffin tins and bake for 20-25 minutes until golden. Cool before serving.

Savory Blackberry Soy Milk Salad Dressing

Add a unique twist to your salads with this savory dressing made from blackberry soy milk, perfect for a refreshing meal.

Ingredients
  • 1/2 cup Keto-Friendly Blackberry Soy Milk Smoothie
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together the Keto-Friendly Blackberry Soy Milk Smoothie, olive oil, apple cider vinegar, salt, and pepper.
  2. 2. Drizzle over your favorite salad and toss to combine.
  3. 3. Serve immediately for a refreshing and healthy salad.

Blackberry Soy Milk Smoothie Parfait

Layered with yogurt and granola, this parfait is a delicious way to enjoy the flavors of blackberries and soy milk.

Ingredients
  • 1 cup Keto-Friendly Blackberry Soy Milk Smoothie
  • 1 cup Greek yogurt
  • 1/2 cup granola
  • Fresh blackberries for garnish
Instructions
  1. 1. In a glass, layer Greek yogurt, Keto-Friendly Blackberry Soy Milk Smoothie, and granola.
  2. 2. Repeat the layers until the glass is full.
  3. 3. Top with fresh blackberries and enjoy as a healthy dessert or breakfast.

Frequently Asked Questions (FAQ)

Is this smoothie suitable for a ketogenic diet?

Yes, it is low in carbohydrates and high in healthy fats.

Can I use frozen blackberries?

Absolutely! Frozen blackberries work well and can make the smoothie colder and creamier.

What are the health benefits of soy milk?

Soy milk is a great source of protein and contains isoflavones that may support heart health.

How can I make this smoothie sweeter?

You can add a low-carb sweetener like stevia or erythritol.

Can I add other fruits?

Yes, but be mindful of the carb content if you want to keep it keto-friendly.

How long can I store this smoothie?

It is best consumed fresh, but you can store it in the fridge for up to 24 hours.

Is this smoothie high in fiber?

Yes, blackberries are high in fiber, which aids in digestion.

Can I substitute soy milk with another milk?

Yes, you can use almond milk or coconut milk, but check the carb content.

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