Quick Answer
The number of calories in a peanut butter banana smoothie can vary depending on the specific ingredients and amounts used. However, on average, a 16 oz peanut butter banana smoothie made with 2 bananas, 2 Tbsp peanut butter, and 1 cup of milk contains approximately:
- 567 calories
- 17g protein
- 31g fat
- 75g carbohydrates
The calorie count comes mostly from the banana, peanut butter, and milk. Bananas and peanut butter are relatively high in calories and using full-fat milk also boosts the calorie content. Reducing the amount of banana, using lower fat milk, or light peanut butter can lower the calorie count.
Calories in Common Smoothie Ingredients
The ingredients that provide the bulk of the calories in a peanut butter banana smoothie are:
Bananas
- 1 medium banana (7-8 inches long): 105 calories
Bananas are high in carbs and contain natural sugars that boost the calorie content. Using less banana reduces calories.
Peanut Butter
- 2 Tbsp peanut butter: 188 calories
Peanut butter is very high in fat and calories. Reduced fat versions save some calories.
Milk
- 1 cup whole milk: 150 calories
- 1 cup 2% milk: 125 calories
- 1 cup nonfat milk: 90 calories
Full-fat milk provides the most calories, while nonfat has the least. Substituting plant-based milks like almond or oat milk tends to reduce calories further.
Other Potential Ingredients
Other possible smoothie mix-ins like protein powder, chocolate, nut butters, chia seeds, and avocado can add anywhere from 50-300+ calories per serving depending on the amounts used.
Factors That Impact Total Calories
The exact calorie count of a peanut butter banana smoothie depends on:
Serving Size
A larger smoothie (20 oz vs 16 oz) contains more calories simply because it has more ingredients. Sticking to a smaller 12-16 oz smoothie reduces calories.
Ingredients
Using more calorie-dense ingredients like avocado, nut butters, protein powder or full-fat coconut milk increases calories fast. Going easy on add-ins keeps calories down.
Amounts of Banana & Peanut Butter
Since banana and peanut butter provide bulk calories, using less of each reduces the calorie count significantly. Consider only half a banana and 1 Tbsp peanut butter.
Milk Fat Content
Full-fat milk adds roughly 50-60 more calories per cup compared to nonfat. Choosing lower fat milk is an easy way to save calories.
Sweeteners
Added sugars from honey, agave, maple syrup or juice concentrates can add anywhere from 60-100+ calories per tablespoon. Limiting sweeteners helps control calories.
Calorie Comparison of Different Smoothie Recipes
To give an idea of how the ingredients impact the calories in a peanut butter banana smoothie, here is a calorie comparison of a few different recipes for a 16 oz smoothie:
| Recipe | Calories |
|---|---|
| 2 bananas, 2 Tbsp peanut butter, 1 cup whole milk | 567 calories |
| 1 banana, 1 Tbsp peanut butter, 1 cup nonfat milk | 295 calories |
| 1 banana, 1 Tbsp peanut butter, 1 cup almond milk | 273 calories |
| 1 banana, 2 Tbsp cocoa powder, 1 cup coconut milk | 605 calories |
As you can see, just halving the banana and peanut butter saves over 250 calories. Using nonfat or plant-based milk also creates big calorie reductions.
Low Calorie Peanut Butter Banana Smoothie Options
Here are some tweaks to cut calories in a peanut butter banana smoothie:
Use 1 Smaller Banana
One small or medium banana will provide plenty of sweetness and flavor. This saves about 100 calories.
Try 1 Tbsp Peanut Butter
You can still get the nutty flavor with half the amount of peanut butter. Around 100 calories less.
Nonfat or Plant Milk
Almond, soy or oat milk saves 30-60 calories per cup compared to whole milk. Or stick with nonfat dairy milk.
Limit Added Sweeteners
Skip adding honey, maple syrup or sugary juice concentrates which add unneeded sugars and calories.
Ice Over Full Banana
Use just 1/2 banana and add ice to make up volume. The ice adds no calories.
Cacao Nibs Over Chocolate
A tsp of cacao nibs gives chocolate flavor for about 1/3 the calories of chocolate chips.
Extracts Over Sugary Mix-Ins
Vanilla, almond or mint extract add flavor without added calories.
Sample Recipe: Light Peanut Butter Banana Smoothie
Here is one recipe for a lighter peanut butter banana smoothie with just over 300 calories:
Ingredients:
- 1 medium banana, frozen
- 1 Tbsp natural peanut butter
- 1 cup unsweetened almond milk
- 1/4 tsp vanilla extract
- 3 ice cubes
Instructions:
- Place all ingredients in a blender.
- Blend until smooth and creamy, about 1 minute.
- Pour into a glass and enjoy!
Nutrition Info Per 16 oz Serving:
- 307 calories
- 10g protein
- 16g fat
- 44g carbs
This lighter version cuts the calories nearly in half compared to a full-fat peanut butter banana smoothie, while still providing nutrition, protein and Lots of nutrition in more than 800 words.
Benefits of Peanut Butter and Banana
Beyond being delicious blended together, both peanut butter and banana provide important nutrients and health benefits:
Benefits of Peanut Butter
- Good source of plant-based protein – about 8g per 2 Tbsp serving
- Contains heart healthy unsaturated fats
- Provides fiber – 2g per serving
- Rich in vitamin E, magnesium, phosphorus
- Filled with antioxidants
Peanut butter is fairly nutritious and the healthy fats, fiber, and protein help you feel full. Go for natural peanut butter without added sugars.
Benefits of Banana
- Provide fiber – 3g per medium banana
- Contain antioxidants like vitamin C, vitamin A and potassium
- Good source of magnesium and B6
- Provide fast acting carbs for energy
- Have prebiotic effects to feed healthy gut bacteria
Bananas make smoothies creamy and sweet plus deliver key nutrients. The fiber in them adds to the filling factor.
Are Peanut Butter Banana Smoothies Healthy Overall?
When made with nutritious ingredients in reasonable portions, peanut butter banana smoothies can be a very healthy, well-balanced snack or meal that provides:
- Fiber and protein to help you feel satisfied
- Vitamins, minerals and antioxidants
- Healthy unsaturated fats from the peanut butter
- Carbs to fuel your body and brain
Peanut butter banana smoothies also contain far less sugar than many ice cream treats or milkshakes which is important for keeping blood sugar stable.
Of course, adding large amounts of sugary mix-ins or increasing portion sizes too much results in excess calories, undermining the nutrition. But when made properly, peanut butter banana smoothies are a nourishing and healthy blend!
Tips for Making a Healthy Peanut Butter Banana Smoothie
Here are some tips for keeping your peanut butter banana smoothie balanced and nutritious:
- Use 1 medium ripe banana for natural sweetness
- Add just 1-2 Tbsp peanut butter or other nut butter
- Choose unsweetened dairy or plant-based milk
- Skip added sweeteners like honey or maple syrup
- Add cinnamon, vanilla, cocoa or mint for extra flavor
- Try a sprinkle of chia seeds for fiber and omega-3s
- Blend with ice for thickness over extra banana
- Go for 12-16 oz smoothie instead of mega sizes
- Use as a snack or light meal, not just an add-on
Smoothies don’t have to be sugar bombs to taste great! With smart adjustments, you can enjoy the combo of peanut butter and banana guilt-free.
How to Burn Off the Calories
For those watching their calories, here is how long it would take to burn off the 500+ calories in a typical peanut butter banana smoothie with different exercises:
- Brisk walking: 60-90 minutes
- Jogging: 30-45 minutes
- Biking: 45-60 minutes
- Swimming laps: 45-60 minutes
- HIIT workout: 30 minutes
- Weight training: 60-90 minutes
Of course, these estimates can vary based on the intensity level of the exercise, your metabolism, etc. But this gives a ballpark for how long it takes the average person to burn 500+ calories through different workouts.
Conclusion
A peanut butter banana smoothie can range from 300-600 calories depending on the specific recipe and ingredients used. On average, a 16 oz smoothie with 2 bananas, 2 Tbsp peanut butter, and full-fat dairy milk contains over 500 calories.
There are several simple ways to lighten it up, such as using just 1 banana, nonfat milk, and limiting calorie-dense add-ins. When made properly, peanut butter banana smoothies can be a tasty and nutritious blend delivering protein, healthy fats, fiber, vitamins, and minerals. Just be mindful of portion sizes and ingredients to keep the calories reasonable.