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Chop the bananas
Peel 2 small to medium bananas. Chop them in small cubes.
Banana smoothie
Banana smoothie has 219.7 calories per serving (1 Glass) — that's 89.3 calories per 100g. It provides 5.1g protein, 41.6g carbs, and 3.6g fat. With a medium glycemic index (GI: 56), this recipe is suitable for heart health. The 3.2g 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 smoothie in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories219.7 kcal
- Carbs41.6 g (166.5 kcal)
- Protein5.1 g (20.5 kcal)
- Fats3.6 g (32.7 kcal)
Nutrition Label
Banana smoothie
- Serving Size1 Glass (240 g)
- Calories219.7 kcal
- Carbs41.6 g
- Fiber3.2 g
- Sugar22.7 g
- Protein5.1 g
- Fat3.6 g
- Saturated fat2.2 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat0.3 g
- Cholesterol12.7 mg
- Sodium46.5 mg
Nutrition per 100g
- Calories89.3 kcal
- Carbs16.9 g
- Fiber1.3 g
- Sugar9.2 g
- Protein2.1 g
- Fat1.5 g
- Cholesterol5.2 mg
- Sodium18.9 mg
1 serving = 246g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Honey
1 Tea Spoon
Banana ripe robusta
140 Grams
Curd
100 Milliliter
Cinnamon
1 Grams
Instructions
1
2
Blend it
Add the chopped bananas in a blender or mixer jar. Add 1 cup fresh curd, a teaspoon of honey, pinch of cinnamon powder. Blend to a smooth consistency.
3
Serve it
Serve banana smoothie in a tall glass.
Glycemic Index
56 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 smoothie | Aam kela smoothie | Ama kala smoothie | Amba Keli smoothie |
|---|---|---|---|---|
| Calories | 219.7 kcal | 581.8 kcal | 197.4 kcal | 197.4 kcal |
| Carbs | 41.6 g | 136.9 g | 36.5 g | 36.5 g |
| Protein | 5.1 g | 5.1 g | 4.7 g | 4.7 g |
| Fat | 3.6 g | 1.5 g | 3.6 g | 3.6 g |
| Fiber | 3.2 g | 51.8 g | 3.3 g | 3.3 g |
| Sugar | 22.7 g | 51.7 g | 20.9 g | 20.9 g |
| Sodium | 46.5 mg | 12.7 mg | 44.8 mg | 44.8 mg |
| Cholesterol | 12.7 mg | 0.1 mg | 12.2 mg | 12.2 mg |
Health Goals Suitability
Weight Loss
At 219.7 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (5.1g 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 (12.7mg) and low saturated fat (2.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Glass (~246g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~246g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~246g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~246g) 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 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 (439.3-659 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 smoothie contains 219.7 kcal (5.1g protein, 41.6g carbs, 3.6g fat). That's 89.3 kcal per 100g. You can track exact portions in the Hint app.
At 219.7 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: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Banana smoothie has 5.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Banana smoothie at 219.7 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 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.
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66
