Banana protein smoothie

Beverage

Item Rating: 78/100

1 serving (250 grams) contains 200 calories, 15.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		9.4 mg	3%
Sodium		141.5 mg	6%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	2.8 g	10%
	Sugars	18.9 g
protein		14.2 g	28%
Vitamin D		0 mcg	0%
Calcium		188.7 mg	14%
Iron		0.9 mg	5%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 25 cal (12.9%)

Protein: 56 cal (29.1%)

Carbs: 113 cal (58.0%)

About Banana protein smoothie

A Banana Protein Smoothie is a nutritious beverage combining bananas, protein powder, and other optional ingredients such as milk, yogurt, or nut butter. This smoothie is popular in Western cuisine as a quick and healthy meal or snack, especially for those focused on fitness or needing an energy boost. Bananas contribute natural sweetness and a good source of carbohydrates, while protein powder enhances its macronutrient balance. Typically, a medium-sized banana provides about 105 calories, 27g of carbohydrates, and is rich in potassium, vitamin C, and vitamin B6. Protein powder can add up to 20-30g of protein per serving, depending on the type used (e.g., whey, pea, or soy). This smoothie offers a nutrient-dense way to support muscle repair, energy replenishment, and overall health.

Health Benefits

• Rich in potassium (about 422mg per medium banana), supporting heart health and proper muscle function.
• High protein content (20-30g per serving with added protein powder) aids in muscle repair and growth.
• Contains vitamin B6 (approximately 0.4mg in a medium banana), which supports brain health and red blood cell production.

Dietary Considerations

Allergens: Contains milk (if dairy-based protein powder or milk used), soy (if soy-based protein powder used), nuts (if nut butter added)

Suitable for: Vegetarian, gluten-free (if gluten-free ingredients used), high-protein diets

Not suitable for: Vegan (if using dairy protein powder or milk), low-carb or ketogenic diets

Selection and Storage

Consume immediately after preparation for the best taste and texture. Store in an airtight container in the refrigerator for up to 24 hours, but note the banana flavor may oxidize over time.

Common Questions About Banana protein smoothie Nutrition

How much protein and calories are in a banana protein smoothie?

The protein content in a banana protein smoothie primarily depends on the type and quantity of protein powder used. On average, a serving contains 15-20 grams of protein when using a standard scoop of protein powder. Calorie content varies but typically ranges from 200-300 calories per serving, depending on additional ingredients like milk, yogurt, or peanut butter.

Is a banana protein smoothie compatible with a keto diet?

A banana protein smoothie is generally not keto-friendly as bananas are high in carbs, with approximately 27 grams of carbohydrate per medium banana. If you're following a keto diet, you can substitute bananas with lower-carb options like avocado or zucchini while still enjoying the benefits of added protein.

What are the health benefits of a banana protein smoothie?

Banana protein smoothies are rich in nutrients like potassium, vitamin C, and dietary fiber from bananas, while providing protein for muscle repair and recovery. They can support post-workout recovery, help maintain energy levels, and promote satiety. However, they may be high in sugar due to the banana and additional sweeteners, so moderation is key for those monitoring sugar intake.

How big should a serving of banana protein smoothie be?

A typical serving size for a banana protein smoothie is around 12-16 ounces or 1-1.5 cups. This portion is reasonable to provide enough protein and energy without exceeding recommended daily caloric and nutrient intake. Adjust serving sizes based on your individual dietary needs and activity levels.

How does a banana protein smoothie compare to other protein shake options?

Compared to other protein shakes, a banana protein smoothie is a natural and nutrient-rich option due to the added vitamins, minerals, and fiber from the fruit. However, it may be higher in carbs and sugar than plain protein shakes made with water or unsweetened almond milk. For a lower-sugar alternative, opt for unsweetened, lower-carb ingredients.

Data Sources & Scientific References