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Low-Calorie Blackberry Kefir Milk Smoothie
Smoothies
Nutri-ScoreA

Low-Calorie Blackberry Kefir Milk Smoothie

Rubus fruticosus

Clinical Encyclopedia

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

Low-Calorie Blackberry Kefir Milk Smoothie provides 50 kcal, 2.5g of protein, 8g of carbohydrates, and 2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines the tartness of blackberries with the probiotic benefits of kefir, creating a refreshing and nutritious drink low in calories. It's an excellent source of vitamins and minerals, making it a perfect addition to a balanced diet.

Also known as:
Blackberry Kefir SmoothieBerry Kefir Shake
Scientific NameRubus fruticosus
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories50 kcal
Water
90%
Fiber2g
Total11.5g
Protein
2.5g(22%)
Fats
1g(9%)
Carbohydrates
8g(70%)

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 K5 µg (4%)
Vitamin b1 (thiamine)0.02 mg (2%)
Vitamin b2 (riboflavin)0.03 mg (2%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.1 mg (2%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Folate25 µg (6%)
Vitamins with less than 2% DV
Vitamin D: 0.1 µgVitamin E: 0.2 mgVitamin B12: 0 µgCholine: 5 mg

Minerals

Major Source (≥ 2% DV)
Calcium50 mg (5%)
Iron0.5 mg (3%)
Magnesium10 mg (2%)
Phosphorus20 mg (2%)
Potassium150 mg (4%)
Zinc0.2 mg (2%)
Copper0.1 mg (5%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0.2 µg

Health Benefits

✓Rich in antioxidants, blackberries help combat oxidative stress and may reduce the risk of chronic diseases.
✓Kefir is a fermented dairy product that supports gut health by providing beneficial probiotics.

Possible Risks & Side Effects

!Individuals with lactose intolerance may experience discomfort when consuming kefir. Consult a healthcare provider if unsure.

How to Prepare & Consume

Blend fresh blackberries with kefir and a splash of milk for a creamy texture. Optionally, add a sweetener or other fruits to enhance flavor.

Smart Selection & Storage

How to Select

Choose ripe blackberries that are plump and dark in color. Avoid any that are mushy or have mold.

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
ProbioticAntioxidantAnti-inflammatory
Main Applications
•Gut health improvement
•Antioxidant support
Bioactive Compounds
Anthocyanins

These compounds provide antioxidant effects and may improve heart health.

Lactobacillus

Probiotics that enhance gut flora and digestion.

How to Consume
FreshSmoothieDrink
Did you know?

"Blackberries are not only delicious but also one of the highest fiber fruits, aiding in digestion."

Myths vs Realities

MythSmoothies are always healthy.
RealityNot all smoothies are healthy; added sugars and high-calorie ingredients can negate health benefits.
MythKefir is the same as yogurt.
RealityWhile both are fermented, kefir contains a wider variety of probiotics than yogurt.
MythBlackberries are high in sugar.
RealityBlackberries are low in sugar compared to many other fruits, making them a great choice for a healthy diet.

Healthy Recipes

Blackberry Kefir Chia Seed Pudding

A delightful and nutritious pudding made with blackberry kefir, chia seeds, and a hint of vanilla, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup Low-Calorie Blackberry Kefir Milk
  • 1/4 cup chia seeds
  • 1 tsp vanilla extract
  • 1 tbsp honey or maple syrup
  • Fresh blackberries for topping
Instructions
  1. 1. In a bowl, combine the blackberry kefir milk, chia seeds, vanilla extract, and honey or maple syrup.
  2. 2. Mix well and let it sit for 5 minutes, then stir again to prevent clumping.
  3. 3. Cover and refrigerate for at least 4 hours or overnight. Serve topped with fresh blackberries.

Blackberry Kefir Smoothie Bowl

A vibrant smoothie bowl that combines blackberry kefir with spinach and banana, topped with granola and seeds for a nutritious breakfast.

Ingredients
  • 1 cup Low-Calorie Blackberry Kefir Milk
  • 1 ripe banana
  • 1 cup fresh spinach
  • 1/2 cup granola
  • 1 tbsp pumpkin seeds
Instructions
  1. 1. Blend the blackberry kefir milk, banana, and spinach until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola and pumpkin seeds.
  3. 3. Serve immediately with a spoon.

Blackberry Kefir Overnight Oats

A quick and healthy breakfast option featuring oats soaked in blackberry kefir, topped with nuts and fruits.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Low-Calorie Blackberry Kefir Milk
  • 1/4 cup diced apples
  • 2 tbsp chopped walnuts
  • 1 tsp cinnamon
Instructions
  1. 1. In a jar, combine rolled oats, blackberry kefir milk, diced apples, and cinnamon.
  2. 2. Stir well, cover, and refrigerate overnight.
  3. 3. In the morning, top with chopped walnuts before serving.

Blackberry Kefir Pancakes

Fluffy pancakes made with blackberry kefir, whole wheat flour, and a touch of honey, perfect for a healthy weekend brunch.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Low-Calorie Blackberry Kefir Milk
  • 1 egg
  • 1 tbsp honey
  • 1 tsp baking powder
Instructions
  1. 1. In a bowl, mix whole wheat flour, baking powder, and a pinch of salt.
  2. 2. In another bowl, whisk together blackberry kefir milk, egg, and honey.
  3. 3. Combine wet and dry ingredients, then cook on a non-stick skillet until golden brown on both sides.

Blackberry Kefir Fruit Salad

A refreshing fruit salad drizzled with blackberry kefir dressing, combining seasonal fruits for a light and healthy dessert.

Ingredients
  • 2 cups mixed seasonal fruits (berries, melon, kiwi)
  • 1/2 cup Low-Calorie Blackberry Kefir Milk
  • 1 tbsp lime juice
  • Mint leaves for garnish
Instructions
  1. 1. In a small bowl, whisk together blackberry kefir milk and lime juice.
  2. 2. In a large bowl, combine mixed fruits and drizzle with the kefir dressing.
  3. 3. Toss gently and garnish with mint leaves before serving.

Blackberry Kefir Smoothie Popsicles

Cool and refreshing popsicles made with blackberry kefir and fresh fruit, perfect for a healthy summer treat.

Ingredients
  • 2 cups Low-Calorie Blackberry Kefir Milk
  • 1 cup mixed berries (strawberries, blueberries)
  • 1 tbsp honey
Instructions
  1. 1. Blend the blackberry kefir milk, mixed berries, and honey until smooth.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. To serve, run warm water over the outside of the molds for easy removal.

Blackberry Kefir Smoothie with Spinach and Avocado

A nutrient-packed smoothie combining blackberry kefir, spinach, and creamy avocado for a deliciously healthy drink.

Ingredients
  • 1 cup Low-Calorie Blackberry Kefir Milk
  • 1/2 avocado
  • 1 cup fresh spinach
  • 1 banana
  • 1 tbsp chia seeds
Instructions
  1. 1. In a blender, combine blackberry kefir milk, avocado, spinach, banana, and chia seeds.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Blackberry Kefir Energy Balls

No-bake energy balls made with oats, nut butter, and blackberry kefir for a quick and healthy snack on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup Low-Calorie Blackberry Kefir Milk
  • 1/4 cup honey
  • 1/4 cup chopped nuts
Instructions
  1. 1. In a bowl, mix rolled oats, almond butter, blackberry kefir milk, honey, and chopped nuts until well combined.
  2. 2. Roll the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Blackberry Kefir Salad Dressing

A tangy and creamy salad dressing made with blackberry kefir, perfect for drizzling over fresh greens.

Ingredients
  • 1/2 cup Low-Calorie Blackberry Kefir Milk
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • 1 tsp Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, whisk together blackberry kefir milk, olive oil, apple cider vinegar, and Dijon mustard.
  2. 2. Season with salt and pepper to taste.
  3. 3. Drizzle over your favorite salad and toss to combine.

Blackberry Kefir Muffins

Moist and fluffy muffins made with blackberry kefir and whole wheat flour, perfect for a healthy breakfast or snack.

Ingredients
  • 1 1/2 cups whole wheat flour
  • 1 cup Low-Calorie Blackberry Kefir Milk
  • 1/2 cup honey
  • 1 egg
  • 1 tsp baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
  2. 2. In a bowl, mix whole wheat flour and baking soda.
  3. 3. In another bowl, whisk together blackberry kefir milk, honey, and egg, then combine with dry ingredients.
  4. 4. Divide the batter into muffin cups and bake for 20-25 minutes until golden.

Frequently Asked Questions (FAQ)

What are the health benefits of blackberries?

Blackberries are rich in vitamins C and K, fiber, and antioxidants, which can support immune function and overall health.

Is kefir suitable for lactose-intolerant individuals?

Many lactose-intolerant individuals can tolerate kefir due to its lower lactose content and the presence of probiotics.

How can I make this smoothie sweeter?

You can add honey, agave syrup, or a ripe banana to enhance the sweetness.

Can I use frozen blackberries?

Yes, frozen blackberries work well and can make the smoothie colder and thicker.

How long can I store this smoothie?

It's best consumed fresh, but you can store it in the refrigerator for up to 24 hours.

What other fruits can I add?

You can add bananas, strawberries, or spinach for added nutrition.

Is this smoothie good for weight loss?

Yes, it is low in calories and high in fiber, which can help you feel full.

Can I make this smoothie vegan?

Yes, substitute kefir with plant-based yogurt or a non-dairy milk alternative.

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