A protein peanut butter smoothie can be a delicious and nutritious addition to your diet. Peanut butter is packed with protein, healthy fats, vitamins, and minerals. Blending it into a smoothie allows you to reap these nutritional benefits while enjoying a tasty treat. However, peanut butter is also high in calories, so it’s important to pay attention to portion sizes when adding it to smoothies. In this article, we’ll take a closer look at the calorie content of peanut butter smoothies and provide tips for keeping your smoothie nutritious yet low in calories.
Calories in peanut butter
Peanut butter is fairly high in calories – about 188 calories in two tablespoons (one serving). The number of calories can vary slightly between brands, but two tablespoons of smooth peanut butter generally provides:
- 188 calories
- 8 grams protein
- 16 grams fat
- 6 grams carbohydrates
The high calorie content in peanut butter comes mainly from its fat content. Peanut butter is rich in monounsaturated and polyunsaturated fats – the types of fats that are beneficial for heart health when consumed in moderation.
Calories in a typical peanut butter smoothie
When you blend peanut butter into a smoothie along with ingredients like milk, yogurt, bananas, and ice, the calorie count quickly climbs. Let’s look at the calorie breakdown for a typical peanut butter smoothie recipe:
Ingredients:
- 1 banana – 105 calories
- 1 cup milk – 148 calories
- 1/2 cup vanilla yogurt – 145 calories
- 2 Tbsp peanut butter – 188 calories
- 1/2 cup ice
Total calories: 586
As you can see, a 16 oz peanut butter smoothie made with these common ingredients provides nearly 600 calories. The peanut butter accounts for nearly one-third of the total calories.
Strategies to reduce calories in a peanut butter smoothie
While peanut butter smoothies are indulgent treats, there are ways to cut back on the calories without sacrificing taste:
- Use 1 Tbsp peanut butter instead of 2 – this cuts nearly 100 calories.
- Use nonfat milk instead of whole milk.
- Use nonfat plain greek yogurt which is higher in protein but lower in calories than regular yogurt.
- Replace banana with lower calorie fruit like strawberries or blueberries.
- Increase the ice to add more volume and thickness.
- Sweeten with a zero-calorie sweetener if needed.
Making a few simple swaps and adjustments can reduce the calorie count substantially while still providing the rich peanut butter flavor.
Here is an example of a lower calorie peanut butter smoothie recipe:
Ingredients:
- 1 cup nonfat milk – 90 calories
- 1/2 cup nonfat plain greek yogurt – 60 calories
- 1 Tbsp peanut butter – 94 calories
- 1 cup strawberries – 50 calories
- 1/2 banana – 53 calories
- 1/2 cup ice
Total calories: 347
This revised recipe cuts nearly 250 calories simply by modifying the ingredients. You still get the benefits of protein from the greek yogurt and peanut butter as well as potassium from the banana and antioxidants from the berries.
Nutrition information
To summarize, here is the nutrition information for a 16 oz low-calorie peanut butter smoothie:
| Nutrient | Amount |
|---|---|
| Calories | 347 |
| Total Fat | 12 g |
| Saturated Fat | 2 g |
| Trans Fat | 0 g |
| Cholesterol | 10 mg |
| Sodium | 125 mg |
| Total Carbohydrate | 39 g |
| Dietary Fiber | 5 g |
| Sugars | 24 g |
| Protein | 17 g |
As you can see, this peanut butter smoothie provides a substantial amount of nutrition including protein, fiber, vitamins, and minerals, while still clocking in at under 350 calories. The key is controlling portions of calorie-dense ingredients like peanut butter.
Benefits of peanut butter smoothies
Despite their relatively high calorie content, peanut butter smoothies provide some excellent nutritional perks. Here are some of the benefits you can gain:
- Protein for muscle growth and repair – Peanut butter and greek yogurt provide a protein punch.
- Fiber to keep you full – The fruit and peanut butter supply filling fiber.
- Potassium to support nerve and muscle function – Bananas are a great source of potassium.
- Vitamins and minerals for immunity and bone strength – Ingredients like fruit, yogurt, and milk provide vitamin C, calcium, and other vitamins and minerals.
- Phytochemicals and antioxidants to protect cells – Berries are packed with protective plant compounds.
Drinking a peanut butter smoothie, especially post-workout, can support muscle recovery, keep you satiated, and provide key micronutrients. Just be mindful of portion sizes, especially with calorie-dense ingredients.
Smoothie recipes
Here are a few more delicious peanut butter smoothie recipes to inspire you, with nutrition information:
Chocolate Peanut Butter Smoothie
- 1 banana
- 1/2 cup nonfat milk
- 1/4 cup nonfat vanilla greek yogurt
- 1 Tbsp peanut butter
- 1 Tbsp cocoa powder
- 1/2 cup ice
Calories: 251
Peanut Butter Cup Smoothie
- 1/2 banana
- 1/2 cup nonfat milk
- 1/4 cup nonfat chocolate greek yogurt
- 1 Tbsp peanut butter
- 1/4 cup ice
Calories: 232
Peanut Butter Banana Smoothie
- 1 banana
- 2 Tbsp peanut butter
- 1 cup nonfat milk
- 1/4 cup old-fashioned oats
- 1/2 cup ice
Calories: 381
Feel free to get creative and substitute different ingredients like almond butter, flaxseed, chia seeds, or cocoa powder. The options are endless for delicious and nutritious peanut butter smoothies!
Conclusion
Peanut butter smoothies can certainly fit into a healthy diet when you pay attention to portions. A 16 oz smoothie made with calorie-dense ingredients like full-fat milk, yogurt, and bananas can easily top 500-600 calories. But by modifying the recipe to use lighter ingredients like nonfat milk, lighter yogurts, and berries, you can bring the calorie count down substantially while still providing powerful nutrition. Aim to keep your smoothie around 300-400 calories to reap the benefits without overdoing it on calories. Peanut butter smoothies provide protein, healthy fats, fiber, vitamins, minerals, and antioxidants to help power your day while controlling hunger. Drink them in moderation as part of balanced nutrition plan.