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Protein banana oat smoothie Calories
High-protein smoothie with banana and oats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Protein banana oat smoothie (300 g) has 264 calories. That works out to 88 calories per 100 g. It contains 35.4 g of carbs, 16.8 g of protein, 6.3 g of fat and 5.1 g of fiber. Its 336 mg of Phosphorus covers 48% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Protein banana oat smoothie Nutrition Facts
Selected: 1 cup (medium) · 300 g
264
KCAL / 300G
Carbs
35.4g
· 13% DV
Protein
16.8g
· 34% DV
Fat
6.3g
· 8% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 25% · Fat 22%
Protein banana oat smoothie nutrition facts table · 1 cup (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 35.4 g | 13% |
| Fiber | 5.1 g | 18% |
| Protein | 16.8 g | 34% |
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 Protein banana oat smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 300 g | 264 kcal |
| 100 g | 100 g | 88 kcal |
| ½ cup (half) | 150 g | 132 kcal |
| 1 cup (small) | 240 g | 211 kcal |
| 1 serving (small) | 250 g | 220 kcal |
| 1 bottle (medium) | 330 g | 290 kcal |
| 1 serving (large) | 350 g | 308 kcal |
| 1 cup (large) | 380 g | 334 kcal |
| 2 cup (double) | 600 g | 528 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Protein banana oat smoothie
How do you make a protein banana oat smoothie?
Blend a banana, oats, milk, and a protein-rich ingredient such as Greek yogurt to make a protein banana oat smoothie. Add more milk for a thinner drink, or use frozen banana for a colder, thicker texture.
Can you make a protein banana oat smoothie without protein powder?
Yes, a protein banana oat smoothie does not need protein powder. Milk, yogurt, or kefir can provide protein instead; the powder is an optional addition that changes the flavor and the drink’s protein content.
Should you soak oats before adding them to a protein banana oat smoothie?
No, soaking is not necessary for a protein banana oat smoothie because a blender can break down rolled oats directly. Soaking them in the milk first can make the drink smoother, especially if your blender is not very powerful.
Can you use frozen bananas in a protein banana oat smoothie?
Yes, frozen bananas work well in a protein banana oat smoothie and make it cold and thick without needing much ice. Cut and freeze ripe bananas in pieces so they blend more easily; add extra milk if the mixture is too thick.
What can you add to a protein banana oat smoothie to make it thicker?
Use less milk, more oats, or a frozen banana to thicken a protein banana oat smoothie. Blend and let it stand briefly so the oats absorb liquid, then adjust the texture with small additions of milk if needed.
How do you make a protein banana oat smoothie taste less bland?
Add cinnamon, unsweetened cocoa, or a spoonful of peanut butter to give a protein banana oat smoothie more flavor. A ripe banana also tastes sweeter than an underripe one, so extra sugar is often unnecessary.
Is a protein banana oat smoothie good before or after a workout?
A protein banana oat smoothie can work after a workout or a few hours before one. The banana and oats provide carbohydrates, while milk or yogurt adds protein; its thick texture may feel uncomfortable if you drink it right before exercise.
How long does a protein banana oat smoothie last in the fridge?
A protein banana oat smoothie is best fresh, but it can be kept covered in the refrigerator for up to a day. The banana may darken and the mixture may separate; shake or blend it again before drinking.
Can you freeze a protein banana oat smoothie?
Yes, you can freeze a protein banana oat smoothie in an airtight container, though its texture may separate after thawing. Thaw it in the refrigerator and blend it again before serving; it may not be as smooth as a freshly made drink.
Can a protein banana oat smoothie replace breakfast?
A protein banana oat smoothie can serve as a quick breakfast, but whether it is filling enough depends on its ingredients and your appetite. Add yogurt or another protein-rich ingredient, and pair it with solid food if the drink alone does not satisfy you.
Protein banana oat smoothie Vitamins & Minerals
Vitamins
B12
1.05µg · 44% DV
Biotin
6.3µg · 21% DV
B2
0.27mg · 21% DV
B6
0.33mg · 19% DV
Minerals
Phosphorus
336mg · 48% DV
Manganese
0.96mg · 42% DV
Copper
0.24mg · 27% DV
Selenium
14µg · 25% DV
Potassium ⭐
660mg · 19% DV
Sodium
126mg · 5% DV
Protein banana oat smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein banana oat smoothie
To burn the 264 calories in 1 cup (medium) (300 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 Protein banana oat smoothie?
A protein banana oat smoothie blends ripe banana and oats with a liquid such as milk or yoghurt; extra protein may come from yoghurt or protein powder, depending on the recipe. It is an easy breakfast or snack to make at home, and variations are common across smoothie menus and home kitchens.
Banana gives it a naturally sweet, creamy base, while oats make the drink thicker and slightly hearty. Have it chilled on its own for breakfast or between meals, or pair it with toast or a small handful of nuts. It provides protein alongside carbohydrates from the fruit and oats. For a lighter version, use unsweetened milk and skip added sweeteners.
How Nutritious Is Protein banana oat smoothie?
Nutrient density
High
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 Protein banana oat 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 Protein banana oat smoothie Contain Allergens?
Contains these allergens:
Which Diets Is Protein banana oat smoothie 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
Protein banana oat smoothie Fat Profile
SATURATED
1.5g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.