1 cup (medium) of Banana Smoothie (250 g) has 175 calories. That works out to 70 calories per 100 g. It contains 41.3 g of carbs, 3 g of protein, 0.8 g of fat and 4.3 g of fiber. Its 0.5 mg of B6 covers 26% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Banana Smoothie?

Banana Smoothie is a thick blended drink made with ripe banana and a liquid such as milk, yoghurt or a plant-based alternative. It is part of the modern smoothie tradition rather than a dish tied to one specific region, and recipes vary according to what is on hand. The banana gives it a naturally sweet flavour and creamy texture, so added sweetener is often unnecessary.

It works as a quick breakfast, snack or refreshing drink, served chilled at home, in cafés or on the go. Add oats or nut butter when you want something more filling, or keep it simple with an unsweetened base for a lighter option. Banana Smoothie provides fibre and potassium, while remaining low in fat when made without rich add-ins.

Banana Smoothie Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

16.5g

· 6% DV

Protein

1.2g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 90% · Protein 7% · Fat 3%

Banana Smoothie Vitamins & Minerals

Vitamins

0.18mg · 11% DV

Vitamin C

8mg · 9% DV

0.3mg · 6% DV

Folate

18µg · 5% DV

Minerals

Potassium ⭐

260mg · 8% DV

Magnesium

16mg · 4% DV

Phosphorus

22mg · 3% DV

Calcium

18mg · 2% DV

How Nutritious Is Banana Smoothie?

Nutrient density

Medium

45/ 100

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

43/ 100

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.

Banana Smoothie Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Banana Smoothie

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Banana Smoothie 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 Smoothie Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Banana Smoothie Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Banana Smoothie Fat Profile

SATURATED

0.09g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 1.5:1

Below the ideal 4:1 — a good omega balance.

Compare Banana Smoothie

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Foods Similar to Banana Smoothie

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7 kcal

🥛

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37 kcal

🧊🍵

Iced Tea

20 kcal

🍵

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1 kcal

🥤

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2 kcal

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42 kcal

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Frequently Asked Questions About Banana Smoothie

How do you make a banana smoothie?

Blend a ripe banana with milk, yogurt, or a milk alternative until smooth. Add the liquid gradually to control thickness, and use a frozen banana if you want a colder, thicker drink without adding ice.

What ingredients go in a banana smoothie?

A basic banana smoothie needs banana and a liquid such as milk or a plant-based alternative. Yogurt, oats, nut butter, or berries are common additions, but extra sweetener is often unnecessary when the banana is ripe.

Can you make a banana smoothie without milk?

Yes, you can make a banana smoothie without milk. Blend the banana with water, coconut water, or a plant-based drink; use less liquid at first and add more until it reaches the consistency you like.

Can you use frozen bananas in a banana smoothie?

Yes, frozen bananas work especially well in a banana smoothie. They make it cold and creamy without ice, which can water down the flavor. Let the pieces soften briefly if your blender struggles to break them up.

How long does a banana smoothie last in the fridge?

A banana smoothie is best soon after blending, but it can be refrigerated in a sealed container for a short time. The banana may darken and the drink may separate, so shake or stir it before drinking.

Can you freeze a banana smoothie?

Yes, you can freeze a banana smoothie in a freezer-safe container, leaving a little room for expansion. Thaw it in the refrigerator and blend or shake it again, since freezing can make the texture separate or grainy.

Is a banana smoothie good for you?

A banana smoothie can be a nourishing drink, especially when made with whole fruit and unsweetened milk or yogurt. Additions such as syrup or sweetened drinks can raise its sugar content, so keep the ingredients simple if that is a concern.

Is a banana smoothie good for weight loss?

A banana smoothie can fit into a weight-loss eating plan, but it is not a weight-loss drink by itself. Keep portions moderate and be mindful of calorie-dense additions such as nut butter, sweetened yogurt, and honey.

How can you add protein to a banana smoothie?

Add plain Greek yogurt, milk, soy drink, or a suitable protein powder to increase protein in a banana smoothie. Blend it thoroughly, and choose unsweetened additions if you want to avoid making the drink much sweeter.

Can you make a banana smoothie the night before?

Yes, you can make a banana smoothie the night before and keep it sealed in the refrigerator. It may darken and separate overnight; shake it well before drinking, or blend in a little fresh liquid to loosen the texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026