Smoothies make for a delicious and nutritious breakfast or snack. Blending together fruits, vegetables, yogurt, milk, juice, and other ingredients creates a thick, creamy beverage packed with vitamins, minerals, and fiber. While smoothies are a healthier choice compared to many other on-the-go options, some can still be high in calories, sugar, and fat. When adding ingredients like fruit, peanut butter, protein powder, and frozen yogurt, the calorie count can climb quickly. So how many calories are actually in a banana and peanut butter smoothie?
Calories in Bananas
Bananas are one of the key ingredients used to provide thickness and creaminess to smoothies. They also contribute natural sweetness along with various nutrients like vitamin B6, manganese, and potassium. The number of calories in a banana depends on its size. According to the United States Department of Agriculture (USDA), one medium banana (118 grams) contains:
- Calories: 105
- Protein: 1.3 grams
- Carbohydrates: 27 grams
- Sugar: 14 grams
- Fiber: 3.1 grams
- Fat: 0.4 grams
So a medium-sized banana clocks in at just over 100 calories. Using a large banana (136 grams) will add more calories, providing:
- Calories: 121
- Protein: 1.5 grams
- Carbohydrates: 31.4 grams
- Sugar: 16.8 grams
- Fiber: 3.6 grams
- Fat: 0.4 grams
While bananas are relatively low in protein and fat, they are packed with carbs and sugar. Much of the carbohydrates come from starch as well as sugars like sucrose, fructose, and glucose.
Calories in Peanut Butter
Peanut butter delivers protein, healthy fats, and flavor to smoothies. It provides a nutty, creamy richness that pairs perfectly with the sweetness of bananas. However, peanut butter is very high in calories with just a 2-tablespoon serving providing:
- Calories: 188
- Protein: 8 grams
- Carbohydrates: 7 grams
- Sugar: 3 grams
- Fiber: 2 grams
- Fat: 16 grams
The high calorie count of peanut butter is largely due to its significant fat content, with over half of its calories coming from fat. While these are primarily heart-healthy mono- and polyunsaturated fats, peanut butter is still very energy dense. Just a couple tablespoons provides nearly 200 calories.
Calories in Milk or Yogurt
Milk or yogurt are commonly added to smoothies to provide thickness, protein, calcium, probiotics, and other nutrients. The calories contributed depends on the type and amount used.
Here is the calorie count for some typical options:
Whole Milk
- 1 cup – 149 calories
2% Milk
- 1 cup – 122 calories
Nonfat Milk
- 1 cup – 83 calories
Plain Nonfat Greek Yogurt
- 1/2 cup – 72 calories
Vanilla Nonfat Greek Yogurt
- 1/2 cup – 100 calories
Greek yogurt tends to be higher in protein but also higher in calories than regular yogurt. Flavored yogurts have added sugar, which increases the calorie count. Overall, milk and yogurt can contribute 100-150 calories per cup to a smoothie.
Calories in Other Smoothie Ingredients
In addition to bananas, peanut butter, and milk/yogurt, other mix-ins will add to the total calorie content of a smoothie. Here are the calories for typical smoothie additions:
Fruits
- 1/2 cup blueberries: 42 calories
- 1/2 cup strawberries: 27 calories
- 1/2 cup mango: 50 calories
- 1/2 cup pineapple: 41 calories
Vegetables
- 1/2 cup spinach: 7 calories
- 1/2 cup kale: 17 calories
Nuts and Seeds
- 2 tablespoons almonds: 109 calories
- 2 tablespoons walnuts: 82 calories
- 1 tablespoon flaxseed: 55 calories
- 1 tablespoon chia seeds: 69 calories
Sweeteners
- 1 tablespoon honey: 64 calories
- 1 tablespoon maple syrup: 52 calories
- 1 tablespoon agave: 60 calories
Extra Boosts
- 1 scoop protein powder: 100-150 calories
- 1 tablespoon nut butter: 95-100 calories
- 1/4 cup granola: 106 calories
When adding more ingredients to your smoothie, keep portion sizes modest to prevent excess calories.
Calories in a Banana Peanut Butter Smoothie
Now that we know the calorie content of individual ingredients, we can calculate the total for a banana peanut butter smoothie.
Here is a moderately-sized 12 ounce smoothie containing:
- 1 medium banana: 105 calories
- 2 tablespoons peanut butter: 188 calories
- 1 cup nonfat milk: 83 calories
Total:
- 376 calories
For a larger 20 ounce smoothie made with:
- 1 large banana: 121 calories
- 3 tablespoons peanut butter: 282 calories
- 1 1/2 cups nonfat milk: 125 calories
- 1/4 cup blueberries: 32 calories
Total:
- 560 calories
As you can see, the calorie total climbs rapidly once you start adding larger portions or more ingredients.
Here is a summary of the calorie count based on smoothie size:
| Smoothie Size | Calories (Estimate) |
|---|---|
| 8 oz | 250-300 calories |
| 12 oz | 350-450 calories |
| 16 oz | 450-550 calories |
| 20 oz | 550-650+ calories |
Tips for Lightening Up Your Smoothie
If you want to trim calories from your banana peanut butter smoothie, here are some tips:
- Use a small or medium banana rather than large
- Limit peanut butter to 1-2 tablespoons
- Use nonfat Greek yogurt instead of peanut butter
- Replace some of the yogurt/milk with water or ice
- Use unsweetened almond milk or nonfat milk
- Add more fruits and vegetables, which provide fewer calories per cup compared to peanut butter, milk, yogurt, etc.
- Avoid adding honey, agave, maple syrup, chocolate chips, nut butters, granola, etc. which will greatly increase calories
- Skip the protein powder, an unnecessary calorie addition to an already protein-rich smoothie
Making your smoothie no larger than 12-16 ounces and using lighter ingredients will keep the calorie count under control.
The Nutritional Benefits of Banana Peanut Butter Smoothies
While banana peanut butter smoothies are relatively high in calories, they provide a powerhouse of important vitamins, minerals, and other nutrients including:
- Potassium – From bananas and peanut butter, helps regulate fluid balance and blood pressure
- Vitamin B6 – From banana, supports red blood cell production and brain function
- Protein – From peanut butter and yogurt/milk, provides amino acids for muscle growth and repair
- Healthy fats – From peanut butter, supports heart health and satiety
- Fiber – From banana, peanut butter, and blueberries/strawberries, improves digestion and gut health
- Magnesium – From banana, peanut butter, and yogurt, involved in energy production and muscle function
- Manganese – From banana, aids nutrient absorption and bone health
- Vitamin C – From strawberries/blueberries, boosts immunity and protects cells from damage
- Calcium – From yogurt/milk, strengthens bones and teeth
- Antioxidants – From fruits and peanut butter, reduces cellular damage from free radicals
Smoothies made from whole food ingredients provide a wealth of essential vitamins, minerals, fiber, protein, and healthy fats – far more than you would get from drinking fruit juice alone. So while the calorie count is on the higher side, you are getting an abundance of nutrition in each serving.
Should You Drink a Banana Peanut Butter Smoothie Every Day?
Thanks to their great taste and nutritional profile, banana peanut butter smoothies can be a healthy addition to your daily breakfast routine or snack. However, some considerations include:
- High in natural sugars – Frequent consumption may spike blood sugar
- Can be high in calories – Limit portion size if drinking daily
- May cause weight gain if excess calories are consumed
- Contains carageenan (in some peanut butters) – associated with digestive issues in some people
Guidelines for enjoying banana peanut butter smoothies:
- Limit to no more than one per day
- Keep portions to 12-16 ounces
- Include vegetables like spinach to add nutrients and fiber
- Use unsweetened peanut butter and unflavored Greek yogurt
- Combine with a balanced diet and active lifestyle
- Pair with protein and healthy fats for satiety
Drinking a single-serving smoothie daily can be included as part of a healthy diet. Butavoid overdoing portion sizes or ingredients like honey or chocolate that pile on calories and sugar. Moderation and variety are key when incorporating smoothies into your regular meal plan.
Conclusion
A banana peanut butter smoothie averaging 350-500 calories makes for a delicious and nutrient-packed snack or light breakfast. Bananas, peanut butter, milk/yogurt, and fruits provide protein, potassium, healthy fats, fiber, antioxidants, and more to support your health and nutrition goals. Monitor your portion sizes, choose healthy add-ins, and balance smoothies with a mix of nutritious whole foods for a balanced approach if enjoying one daily. Smoothies can be a creative way to get a concentrated dose of nutrients, but should not replace proper meals. Focus on moderation and variety to keep your smoothie habit healthy.
