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Banana oat milk shake Calories
Energy-rich shake with fiber and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Banana oat milk shake (250 g) has 220 calories. That works out to 88 calories per 100 g. It contains 37 g of carbs, 7.8 g of protein, 5.8 g of fat and 4.3 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Banana oat milk shake Nutrition Facts
Selected: 1 cup (medium) · 250 g
220
KCAL / 250G
Carbs
37g
· 13% DV
Protein
7.8g
· 16% DV
Fat
5.8g
· 7% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 13% · Fat 23%
Banana oat milk shake nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 2.75 g | 14% |
| Trans fat | 0.1 g | |
| Sodium | 80 mg | 3% |
| Total carbohydrate | 37 g | 13% |
| Fiber | 4.3 g | 15% |
| Protein | 7.8 g | 16% |
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.
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How Many Calories in 1 Cup of Banana oat milk shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 220 kcal |
| 100 g | 100 g | 88 kcal |
| 1 serving (small) | 180 g | 158 kcal |
| 1 cup (small) | 200 g | 176 kcal |
| 8 ounce (medium) | 240 g | 211 kcal |
| 1 serving (medium) | 250 g | 220 kcal |
| 1 bottle (medium) | 300 g | 264 kcal |
| 1 cup (large) | 350 g | 308 kcal |
| 1 serving (large) | 400 g | 352 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Banana oat milk shake
How do you make a banana oat milk shake?
Blend a ripe banana with oats and dairy milk until smooth to make a banana oat milk shake. A very ripe banana adds more sweetness, so you can usually skip added sugar. Add a little more milk if the drink is too thick.
Is a banana oat milk shake a good breakfast?
Yes, a banana oat milk shake can be a convenient breakfast, with carbohydrates from the banana and oats and protein from the milk. For a more substantial meal, pair it with a solid protein-rich food rather than relying on the drink alone.
Can you make a banana oat milk shake the night before?
Yes, you can blend a banana oat milk shake ahead and refrigerate it in a covered container. The oats absorb liquid as it sits, making the drink thicker, and the banana may darken. Shake it well or stir in a little milk before drinking.
Does a banana oat milk shake need added sugar?
No, a banana oat milk shake usually does not need added sugar when made with a ripe banana. Flavoured milk, sweetened oats, honey, or syrup can make it much sweeter, so taste the blended drink before adding anything.
Which oats work best in a banana oat milk shake?
Rolled oats blend well in a banana oat milk shake, while quick oats usually produce a smoother texture. Steel-cut oats are harder and may stay gritty unless cooked first. For a softer result with rolled oats, soak them in the milk before blending.
Can you use frozen bananas in a banana oat milk shake?
Yes, frozen banana works well in a banana oat milk shake and makes it cold and thicker without ice. Break or slice the banana before freezing so it blends more easily; you may need to add extra milk to reach a pourable consistency.
Does a banana oat milk shake keep you full?
A banana oat milk shake can be more filling than fruit juice because it contains oats, which provide fibre, and milk, which provides protein. Since it is a drink, though, it may not satisfy everyone as long as chewing a solid meal does.
Is a banana oat milk shake good after a workout?
Yes, a banana oat milk shake can work as a convenient post-workout snack, providing carbohydrates from the fruit and oats along with some protein from milk. If you need a fuller recovery meal, have it alongside a more substantial protein source.
Can people with diabetes drink a banana oat milk shake?
A banana oat milk shake contains carbohydrates from the banana, oats, and milk, so it can affect blood glucose. Portion size and the rest of the meal matter; if you have diabetes, ask your clinician or dietitian how to fit it into your plan.
Why does a banana oat milk shake get so thick?
A banana oat milk shake thickens because oats absorb liquid, especially when the drink sits in the refrigerator. Blend in a splash of milk to loosen it, or use less oats next time. A ripe banana also makes the texture creamy.
Banana oat milk shake Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.22mg · 17% DV
Biotin
4µg · 13% DV
B5
0.6mg · 12% DV
Minerals
Manganese
0.8mg · 35% DV
Phosphorus
220mg · 31% DV
Calcium
230mg · 23% DV
Copper
0.15mg · 17% DV
Potassium ⭐
525mg · 15% DV
Sodium
80mg · 3% DV
Banana oat milk shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Banana oat milk shake
To burn the 220 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 Banana oat milk shake?
Banana oat milk shake blends banana, oats and milk into a smooth, filling drink. It is a familiar homemade-style shake rather than a dish tied to one particular region, and it fits easily into breakfast or a snack in many places. Served cold, it has a creamy, fairly thick texture, with sweetness from the banana and a mild, hearty flavour from the oats. A little cinnamon pairs well with it.
It provides energy from carbohydrates, along with fibre and some protein; a 100 g portion has 88 kcal. For a lighter version, skip added sugar and adjust the thickness with more milk. It can be a handy option when you want something more substantial than a plain drink.
How Nutritious Is Banana oat milk shake?
Nutrient density
Medium
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 Banana oat milk shake 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 Banana oat milk shake Contain Allergens?
Contains these allergens:
Which Diets Is Banana oat milk shake Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Banana oat milk shake Fat Profile
SATURATED
2.75g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.