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Low-Calorie Blackberry Greek Yogurt Smoothie
Smoothies
Nutri-ScoreA

Low-Calorie Blackberry Greek Yogurt Smoothie

Rubus fruticosus, Lactobacillus bulgaricus

Clinical Encyclopedia

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

Low-Calorie Blackberry Greek Yogurt Smoothie provides 85 kcal, 5.2g of protein, 12.5g 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 rich flavors of blackberries with the creaminess of Greek yogurt, offering a nutritious and low-calorie option for a refreshing drink.

Also known as:
Blackberry SmoothieGreek Yogurt Shake
Scientific NameRubus fruticosus, Lactobacillus bulgaricus
Region of OriginGreece
Popular Comparisons:
Low-Calorie Blackberry Greek Yogurt Smoothie VS Antioxidant Acai Almond Milk SmoothieLow-Calorie Blackberry Greek Yogurt Smoothie VS Antioxidant Acai Apple Juice SmoothieLow-Calorie Blackberry Greek Yogurt Smoothie VS Antioxidant Acai Cashew Milk SmoothieLow-Calorie Blackberry Greek Yogurt Smoothie VS Antioxidant Acai Coconut Water SmoothieLow-Calorie Blackberry Greek Yogurt Smoothie VS Antioxidant Acai Greek Yogurt SmoothieLow-Calorie Blackberry Greek Yogurt Smoothie VS Antioxidant Acai Hazelnut Milk Smoothie

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories85 kcal
Water
88%
Fiber2g
Total18.7g
Protein
5.2g(28%)
Fats
1g(5%)
Carbohydrates
12.5g(67%)

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 C4 mg (4%)
Vitamin K3 µg (3%)
Vitamin b1 (thiamine)0.03 mg (2%)
Vitamin b2 (riboflavin)0.05 mg (4%)
Vitamin b5 (pantothenic acid)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Folate20 µg (5%)
Choline10 mg (2%)
Vitamins with less than 2% DV
Vitamin D: 0.1 µgVitamin E: 0.2 mgVitamin b3 (niacin): 0.2 mgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron0.3 mg (2%)
Magnesium10 mg (2%)
Phosphorus80 mg (6%)
Potassium150 mg (4%)
Zinc0.2 mg (2%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
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.
✓Greek yogurt provides a good source of protein and probiotics, promoting gut health and aiding digestion.

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 blackberries, Greek yogurt, and a splash of water or milk until smooth. Adjust sweetness with honey or a sweetener if desired.

Smart Selection & Storage

How to Select

Choose ripe blackberries that are plump and dark in color. For Greek yogurt, look for plain varieties with live cultures.

How to Store

Store blackberries in the refrigerator and consume within a few days. Greek yogurt can be kept in the fridge until the expiration date.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantDigestive aid
Main Applications
•Weight management
•Gut health
Bioactive Compounds
Anthocyanins

These compounds provide antioxidant effects and may improve heart health.

Probiotics

Beneficial bacteria that support gut health and digestion.

How to Consume
FreshSmoothieShake
Did you know?

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

Myths vs Realities

MythSmoothies are always healthy.
RealityNot all smoothies are healthy; some can be high in sugar and calories.
MythGreek yogurt is the same as regular yogurt.
RealityGreek yogurt is strained, resulting in higher protein and lower sugar content.
MythYou can't lose weight while drinking smoothies.
RealitySmoothies can be part of a weight loss plan if they are low in calories and balanced.

Healthy Recipes

Blackberry Bliss Smoothie Bowl

A refreshing smoothie bowl topped with crunchy granola and fresh fruits, perfect for a nutritious breakfast.

Ingredients
  • 1 cup Low-Calorie Blackberry Greek Yogurt Smoothie
  • 1/2 banana, sliced
  • 1/4 cup granola
  • 1 tablespoon chia seeds
  • Fresh blackberries for garnish
Instructions
  1. 1. Pour the Low-Calorie Blackberry Greek Yogurt Smoothie into a bowl.
  2. 2. Top with sliced banana, granola, chia seeds, and fresh blackberries.
  3. 3. Serve immediately and enjoy a nutritious start to your day.

Blackberry Spinach Protein Smoothie

A nutrient-packed smoothie combining the goodness of spinach and the sweetness of blackberries for a post-workout boost.

Ingredients
  • 1 cup Low-Calorie Blackberry Greek Yogurt Smoothie
  • 1 cup fresh spinach
  • 1 scoop vanilla protein powder
  • 1/2 cup almond milk
  • Ice cubes
Instructions
  1. 1. Blend the Low-Calorie Blackberry Greek Yogurt Smoothie, spinach, protein powder, almond milk, and ice cubes until smooth.
  2. 2. Pour into a glass and enjoy as a refreshing post-workout drink.
  3. 3. Garnish with a few blackberries on top if desired.

Blackberry Oatmeal Smoothie

A filling and healthy smoothie that combines oats and blackberries, perfect for a quick breakfast on the go.

Ingredients
  • 1 cup Low-Calorie Blackberry Greek Yogurt Smoothie
  • 1/4 cup rolled oats
  • 1 tablespoon honey
  • 1/2 cup almond milk
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Combine the Low-Calorie Blackberry Greek Yogurt Smoothie, rolled oats, honey, almond milk, and cinnamon in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately or refrigerate for a thicker texture.

Blackberry Chia Seed Pudding Smoothie

A delicious and healthy blend of blackberry yogurt and chia seeds, offering a unique texture and flavor.

Ingredients
  • 1 cup Low-Calorie Blackberry Greek Yogurt Smoothie
  • 2 tablespoons chia seeds
  • 1/2 cup almond milk
  • 1 tablespoon maple syrup
  • Fresh blackberries for topping
Instructions
  1. 1. In a bowl, mix the chia seeds with almond milk and let sit for 15 minutes until they swell.
  2. 2. Blend the Low-Calorie Blackberry Greek Yogurt Smoothie with maple syrup until smooth.
  3. 3. Layer the chia seed mixture and the smoothie in a glass, topping with fresh blackberries.

Blackberry Avocado Smoothie

A creamy and nutritious smoothie that combines the richness of avocado with the tartness of blackberries.

Ingredients
  • 1 cup Low-Calorie Blackberry Greek Yogurt Smoothie
  • 1/2 ripe avocado
  • 1 tablespoon lime juice
  • 1/2 cup coconut water
  • Ice cubes
Instructions
  1. 1. Combine the Low-Calorie Blackberry Greek Yogurt Smoothie, avocado, lime juice, coconut water, and ice cubes in a blender.
  2. 2. Blend until creamy and smooth.
  3. 3. Serve chilled in a tall glass.

Blackberry Mint Detox Smoothie

A refreshing detox smoothie featuring blackberries and mint, perfect for cleansing and revitalizing.

Ingredients
  • 1 cup Low-Calorie Blackberry Greek Yogurt Smoothie
  • 1/2 cup fresh mint leaves
  • 1/2 cucumber, peeled and chopped
  • 1 tablespoon lemon juice
  • Ice cubes
Instructions
  1. 1. Blend the Low-Calorie Blackberry Greek Yogurt Smoothie, mint leaves, cucumber, lemon juice, and ice cubes until smooth.
  2. 2. Pour into a glass and garnish with a sprig of mint.
  3. 3. Enjoy this refreshing detox drink.

Blackberry Banana Protein Shake

A protein-rich shake combining blackberries and bananas, perfect for muscle recovery and energy.

Ingredients
  • 1 cup Low-Calorie Blackberry Greek Yogurt Smoothie
  • 1 banana
  • 1 scoop chocolate protein powder
  • 1/2 cup almond milk
  • Ice cubes
Instructions
  1. 1. In a blender, combine the Low-Calorie Blackberry Greek Yogurt Smoothie, banana, protein powder, almond milk, and ice cubes.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve in a shaker bottle for a quick post-workout treat.

Blackberry Coconut Smoothie

A tropical-inspired smoothie that blends the flavors of blackberries and coconut for a refreshing treat.

Ingredients
  • 1 cup Low-Calorie Blackberry Greek Yogurt Smoothie
  • 1/2 cup coconut milk
  • 1 tablespoon shredded coconut
  • 1 tablespoon honey
  • Ice cubes
Instructions
  1. 1. Blend the Low-Calorie Blackberry Greek Yogurt Smoothie, coconut milk, shredded coconut, honey, and ice cubes until smooth.
  2. 2. Pour into a glass and sprinkle with extra shredded coconut on top.
  3. 3. Serve chilled for a tropical experience.

Blackberry Almond Smoothie

A delightful blend of blackberries and almond butter, packed with healthy fats and protein for sustained energy.

Ingredients
  • 1 cup Low-Calorie Blackberry Greek Yogurt Smoothie
  • 2 tablespoons almond butter
  • 1/2 cup almond milk
  • 1 tablespoon honey
  • Ice cubes
Instructions
  1. 1. Combine the Low-Calorie Blackberry Greek Yogurt Smoothie, almond butter, almond milk, honey, and ice cubes in a blender.
  2. 2. Blend until creamy and smooth.
  3. 3. Serve immediately for a nutritious snack.

Blackberry Green Tea Smoothie

A unique smoothie combining the antioxidant benefits of green tea with the sweetness of blackberries.

Ingredients
  • 1 cup Low-Calorie Blackberry Greek Yogurt Smoothie
  • 1/2 cup brewed green tea, cooled
  • 1 tablespoon honey
  • 1/2 banana
  • Ice cubes
Instructions
  1. 1. Blend the Low-Calorie Blackberry Greek Yogurt Smoothie, cooled green tea, honey, banana, and ice cubes until smooth.
  2. 2. Pour into a glass and enjoy the antioxidant-rich drink.
  3. 3. Garnish with a few blackberries if desired.

Frequently Asked Questions (FAQ)

Is this smoothie suitable for weight loss?

Yes, it is low in calories and high in fiber, making it a great option for weight management.

Can I use frozen blackberries?

Absolutely! Frozen blackberries work well and can make your smoothie even creamier.

How can I make this smoothie sweeter?

You can add honey, agave syrup, or a sugar substitute to taste.

Is Greek yogurt healthier than regular yogurt?

Yes, Greek yogurt typically contains more protein and less sugar than regular yogurt.

Can I add other fruits to this smoothie?

Yes, feel free to mix in other fruits like bananas or strawberries for added flavor.

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 vegan?

No, it contains Greek yogurt, which is a dairy product. You can substitute with a plant-based yogurt for a vegan option.

What are the health benefits of blackberries?

Blackberries are rich in vitamins, minerals, and antioxidants, which can support overall health and reduce inflammation.

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