⏱ 5 min total

Banana, Oat, and Chia Smoothie

Name: Banana, Oat, and Chia Smoothie
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Ingredients: 1 medium Banana; ½ cup Almond milk; 1 cup Greek yogurt; 1g Stevia sweetener; 2 tbsp Rolled oats; 1 tbsp Chia seeds

Per 1 serving · 501 g · 6 ingredients

Calories

368

18%
of a 2,000 cal day

Protein
30g
30% of calories
Carbs
53g
55% of calories
Fat
6.5g
15% of calories

Portion

✓ Protein-dense
✓ Low saturated fat

At a glance

One serving of Banana, Oat, and Chia Smoothie (501 g) has 368 calories, with 30 g of protein, 53 g of carbohydrates and 6.5 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (59% DV), dietary fiber (32% DV) and riboflavin (b2) (58% DV).

Per 100 g

74cal

low energy density

Protein per 100 cal

Net carbs

44g

carbs minus fiber

Fiber

8.9g

22 g sugar

High in

20%+ of the daily value

Protein59%
Dietary fiber32%
Riboflavin (B2)58%
Vitamin B650%
Vitamin B1275%
Pantothenic acid24%

Good source of

10–19% of the daily value

Vitamin C12%
Thiamine17%
Niacin17%
Folate (B9)12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 min

1
Add the banana, Greek yogurt, milk, stevia, oats, and chia seeds to a blender.
2
Blend on high until completely smooth and creamy, stopping to scrape down the sides if needed. Serve right away.

Vitamins & minerals

Amounts for 1 serving (501 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	6 μg	1%
Vitamin C	10 mg	12%
Vitamin D	0 μg	0%
Vitamin E	0.2 mg	1%
Vitamin K	1 μg	1%
Thiamine	0.2 mg	17%
Riboflavin (B2)	1 mg	58%
Niacin	3 mg	17%
Vitamin B6	1 mg	50%
Folate (B9)	49 μg	12%
Vitamin B12	2 μg	75%
Pantothenic acid	1 mg	24%
Choline	51 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	449 mg	45%
Iron	2 mg	21%
Potassium	932 mg	20%
Magnesium	110 mg	26%
Phosphorus	488 mg	70%
Zinc	2 mg	21%
Copper	0.3 mg	33%
Manganese	1 mg	39%
Selenium	34 μg	62%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	2 g	—
Alpha carotene	30 μg	—
Arginine	0.3 g	—
Aspartic acid	0.4 g	—
Beta carotene	31 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	6 g	—
Galactose	2 g	—
Glucose	6 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	6 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	3 g	—
Proline	0.2 g	—
Retinol	2 μg	—
Serine	0.2 g	—
Starch	6 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	2 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 368 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

70min
Walking (3.5 mph)
44min
Cycling (moderate)
31min
Running (6 mph)
52min
Swimming laps

Common questions

How many calories are in Banana, Oat, and Chia Smoothie?

One serving of Banana, Oat, and Chia Smoothie (1 serving) has 368 calories, which works out to 74 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Banana, Oat, and Chia Smoothie high in protein?

Yes. It has 30 g of protein per serving, and 30% of its calories come from protein (8 g of protein per 100 calories).

Is Banana, Oat, and Chia Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Banana, Oat, and Chia Smoothie?

166 mg per serving.

How much sugar is in Banana, Oat, and Chia Smoothie?

22 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (501 g)

Calories368

% Daily Value*

Total fat 6.5g	8%
Saturated fat 0.9g	5%
Trans fat 0g
Cholesterol 12mg	4%
Sodium 166mg	7%
Total carbohydrate 53g	19%
Dietary fiber 8.9g	32%
Total sugars 22g
Protein 30g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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