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Chop bananas
Peel bananas and chop them
Banana oats smoothie
Banana oats smoothie has 230.9 calories per serving (1 Glass) — that's 92.4 calories per 100g. It provides 6.4g protein, 41.5g carbs, and 4.4g fat. With a low glycemic index (GI: 44), this recipe is suitable for heart health, PCOS. The 3.8g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Banana oats smoothie in the Hint app — India's comprehensive recipe and nutrition tracking platform.
231kcal
per glass
- Protein
- 6.4 g
- Carbs
- 41.5 g
- Fat
- 4.4 g
- GI
- 44 (Low)
Vegetarian Low fatLow sodium
Prep: 10 minServes 1
Contains:Dairy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 glass (250 g)
- Calories230.9 kcal
- Carbs41.5 g (165.9 kcal)
- Protein6.4 g (25.7 kcal)
- Fat4.4 g (39.3 kcal)
Calories by portion
Calories and macros of Banana oats smoothie for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ glass | 125 | 115 | 3.2 | 20.7 | 2.2 |
| 1 glass | 250 | 231 | 6.4 | 41.5 | 4.4 |
| 1½ glasses | 375 | 346 | 9.7 | 62.2 | 6.6 |
| 2 glasses | 500 | 462 | 12.9 | 82.9 | 8.7 |
| 100 g | 100 | 92 | 2.6 | 16.6 | 1.7 |
Nutrition Label
Banana oats smoothie
- Serving Size1 glass (250 g)
- Calories230.9 kcal
- Carbs41.5 g
- Fiber3.8 g
- Sugar17.1 g
- Protein6.4 g
- Fat4.4 g
- Saturated fat2.3 g
- Mono unsaturated fat1.2 g
- Poly unsaturated fat0.5 g
- Cholesterol12.4 mg
- Sodium46.1 mg
Nutrition per 100g
- Calories92.4 kcal
- Carbs16.6 g
- Fiber1.5 g
- Sugar6.9 g
- Protein2.6 g
- Fat1.7 g
- Cholesterol5.0 mg
- Sodium18.4 mg
1 serving = 250g
Ingredients
Raw oats
1 tbsp
Honey
1 tsp
Banana ripe robusta
100 g
Water
30 ml
Curd
100 ml
Cinnamon
1 g
Instructions
1
2
Blend it smooth
Add the chopped ,bananas ,oats in a blender or mixer jar. Add 1 cup fresh curd, a teaspoon of honey, pinch of cinnamon powder,water . Blend to a smooth consistency.
3
Serve it
Serve banana oats smoothie in a tall glass.
How long to burn it off
Time a 65 kg adult needs to burn one serving (231 kcal).
- Brisk walking (5 km/h)58 min≈ 5,800 steps
- Running (8 km/h)24 min
- Cycling (moderate)30 min
- Yoga81 min
Glycemic Index
44 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Banana oats smoothie | Banana smoothie | Kela smoothie | Kelyachi smoothie |
|---|---|---|---|---|
| Calories | 230.9 kcal | 219.7 kcal | 219.7 kcal | 219.7 kcal |
| Carbs | 41.5 g | 41.6 g | 41.6 g | 41.6 g |
| Protein | 6.4 g | 5.1 g | 5.1 g | 5.1 g |
| Fat | 4.4 g | 3.6 g | 3.6 g | 3.6 g |
| Fiber | 3.8 g | 3.2 g | 3.2 g | 3.2 g |
| Sugar | 17.1 g | 22.7 g | 22.7 g | 22.7 g |
| Sodium | 46.1 mg | 46.5 mg | 46.5 mg | 46.5 mg |
| Cholesterol | 12.4 mg | 12.7 mg | 12.7 mg | 12.7 mg |
Health Goals Suitability
Weight Loss
At 230.9 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
Moderate glycemic index (GI: 44). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.4g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (12.4mg) and low saturated fat (2.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (44) with 3.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Glass (~250g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~250g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~250g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~250g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Banana oats smoothie stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (461.9-692.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Banana oats smoothie contains 230.9 kcal (6.4g protein, 41.5g carbs, 4.4g fat). That's 92.4 kcal per 100g. You can track exact portions in the Hint app.
At 230.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 44). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Banana oats smoothie has 6.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Banana oats smoothie at 230.9 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Banana oats smoothie is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (44) with 3.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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