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Oat smoothie Calories
Nutritious smoothie made with oats, milk or plant milk, banana or fruit
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oat smoothie (250 g) has 188 calories. That works out to 75 calories per 100 g. It contains 33.8 g of carbs, 5.8 g of protein, 3.8 g of fat and 5 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oat smoothie Nutrition Facts
Selected: 1 cup (medium) · 250 g
188
KCAL / 250G
Carbs
33.8g
· 12% DV
Protein
5.8g
· 12% DV
Fat
3.8g
· 5% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 12% · Fat 18%
Oat smoothie nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 88 mg | 4% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 5 g | 18% |
| Protein | 5.8 g | 12% |
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 Oat smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 188 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (small) | 150 g | 113 kcal |
| 1 pack (small) | 200 g | 150 kcal |
| 1 serving (medium) | 250 g | 188 kcal |
| 1 bottle (medium) | 300 g | 225 kcal |
| 1 cup (large) | 350 g | 263 kcal |
| 1 serving (large) | 350 g | 263 kcal |
| 1 pack (large) | 400 g | 300 kcal |
| 1 bottle (large) | 500 g | 375 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Oat smoothie
How do you make an oat smoothie?
An oat smoothie is made by blending oats with milk or plant milk and fruit, often a banana. Add the liquid gradually to control the thickness, and try cinnamon or nut butter for extra flavour.
Can you put raw oats in an oat smoothie?
Yes, you can blend oats into an oat smoothie without cooking them. Rolled or quick oats blend more smoothly than coarse steel-cut oats; soaking the oats first can soften their texture.
Do you need to soak oats for an oat smoothie?
No, soaking is not necessary for an oat smoothie. A short soak in the liquid you plan to use can make the drink smoother, especially if your blender does not break down oats finely.
Why is my oat smoothie gritty?
An oat smoothie can feel gritty when the oats are coarse or the blender has not broken them down fully. Use rolled or quick oats, blend longer, or soak the oats before blending.
What can I add to an oat smoothie for more protein?
Greek yogurt, milk, soy milk, or nut butter can add protein to an oat smoothie. Choose an addition that suits your taste and blend it with the oats and fruit until smooth.
How long does an oat smoothie last in the fridge?
An oat smoothie is best soon after blending, but it can be kept covered in the refrigerator for up to a day. The oats will absorb liquid, so stir or shake it and thin it with milk if needed.
Can you freeze an oat smoothie?
Yes, an oat smoothie can be frozen in a sealed, freezer-safe container. Leave room for expansion, then thaw it in the refrigerator and blend or shake it again because the texture may separate.
Can an oat smoothie replace breakfast?
An oat smoothie can work as breakfast if it is substantial enough to satisfy you. Oats and fruit provide a base; adding a protein-rich ingredient such as yogurt or soy milk makes it more balanced.
Is an oat smoothie good for weight loss?
An oat smoothie can fit into a weight-loss eating plan, but it is not a weight-loss food by itself. Large servings, sweetened milk, and added syrups can make it more energy-dense, so keep the ingredients in mind.
Can an oat smoothie cause bloating?
Yes, an oat smoothie can cause bloating for some people, particularly if they are not used to eating much fibre or have a large serving. Try a smaller amount of oats and increase it gradually if tolerated.
Oat smoothie Vitamins & Minerals
Vitamins
B12
0.38µg · 16% DV
B2
0.18mg · 14% DV
B5
0.58mg · 12% DV
B1
0.13mg · 11% DV
Minerals
Manganese
0.63mg · 27% DV
Copper
0.2mg · 22% DV
Phosphorus
138mg · 20% DV
Selenium
6.25µg · 11% DV
Potassium ⭐
275mg · 8% DV
Sodium
88mg · 4% DV
Oat smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat smoothie
To burn the 188 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 Oat smoothie?
An oat smoothie is a blended drink made with oats and milk or a plant-based alternative, often with banana or other fruit. It has no single place of origin; it is an easy home-prepared option, and its thickness depends on the ingredients and how much liquid you use.
Enjoy an Oat smoothie at breakfast or as a snack, whether you make it at home or order one from a café. Its texture is usually creamy, with a mild oat flavour and sweetness from the fruit. It provides carbohydrates and some fibre, while the milk or alternative affects its protein content. For a less sweet version, skip added sweeteners and let ripe fruit provide the flavour.
How Nutritious Is Oat smoothie?
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 Oat smoothie Processed?
NOVA 3
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 Oat smoothie Contain Allergens?
Contains these allergens:
Which Diets Is Oat smoothie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat smoothie Fat Profile
SATURATED
1g
MONOUNSATURATED
1.25g
POLYUNSATURATED
1g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.