Banana milkshake calories come to 540 for a 16 oz cup (474 g) and 114 per 100 g. The number to notice is sugar: that cup carries 62 g of sugars and only 0.9 g of fiber, so it drinks more like dessert than a fruit snack. Cup size, not the banana, decides most of the total.
540kcal
1 16 oz shake · 474 g, packaged, per label
9%protein
12 gProtein
75 gCarbs
22 gFat
How to burn off 540 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 474 g
Calories
540 kcal
Protein
12 g
Carbohydrate
75 g
Fat
22 g
Saturated fat
14 g
Cholesterol
71 mg
Sodium
152 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Banana milkshake: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
16 oz cup (474 g)
540
12 g
75 g
22 g
152 mg
27%
8 oz portion (227 g)
259
5.7 g
35.9 g
10.5 g
73 mg
13%
100 g
114
2.5 g
15.8 g
4.6 g
32 mg
6%
3 × 16 oz cup (474 g)
1,621
36 g
455 mg
5 × 16 oz cup (474 g)
2,702
60 g
758 mg
A 16 oz cup is a 540-calorie drink
The default serving here is a packaged 16 oz cup weighing 474 g, and it lands at 540 calories. That is 27% of the daily calorie value, delivered in something most people finish in a few minutes. The label lists it as a banana chocolate chunk shake, so think of it as a blended dessert with fruit flavor rather than a glass of fruit.
Cut it to an 8 oz portion (227 g) and you drop to 259 calories, or 13% of the daily value. Same drink, half the cup, roughly half the calories. If you buy the large cup, splitting it or saving half for later is the simplest cut you can make, and it costs you nothing in flavor.
The totals climb fast when shakes become a habit. Two 16 oz cups add up to 1,081 calories, three reach 1,621. Five cups over a week come to 2,702 calories, more than a full day's calorie value spent on drinks alone. Nobody plans that, which is exactly why it is worth seeing the multiples written down.
Carbs bring 55% of the calories, fat 36%
Per 100 g the shake has 15.8 g of carbs, 4.6 g of fat and 2.5 g of protein. In calorie terms, carbs supply 55%, fat 36% and protein just 9%. This is a sweet, creamy drink first and a protein source a distant second.
Fat carries more weight than the banana in the name suggests. The USDA row is a banana chocolate chunk shake, so the fat reflects a dairy and chocolate base more than the fruit. Of the 4.6 g of fat in every 100 g, 3 g is saturated, which tells you the creaminess comes at a price.
Protein looks better per cup than per spoonful. The 16 oz cup holds 12 g, which is 24% of the daily value, and the 8 oz portion holds 5.7 g. Useful, but you pay 540 calories for those 12 g. If protein is the reason you are reaching for a shake, this one is an expensive way to get it.
Sugar is the row to watch
Of the 15.8 g of carbs in 100 g, 13.1 g are sugars. Scale that to the 16 oz cup and you get 62 g of sugars against 0.9 g of fiber. Nearly all the carbohydrate here is sugar, with almost nothing alongside it to slow you down.
Even the smaller pour does not escape it. The 8 oz portion still carries 29.7 g of sugars and 0.5 g of fiber. Whatever size you order, sugars make up the bulk of the carb grams, so the cup size is the only lever you really have.
Saturated fat is the second line to read. It sits at 3 g per 100 g, against a daily value of 20 g, and the full cup weighs 474 g. Sodium, by contrast, is a non-issue: 152 mg in the cup, just 7% of the daily value. Cholesterol is modest too, at 15 mg per 100 g against a daily value of 300 mg.
Treat it as dessert, not a meal
With 0.9 g of fiber and 12 g of protein spread across 540 calories, a full cup is light on the two things that usually make a meal feel substantial. That makes it a better fit as a planned treat than as a breakfast replacement. Drink it because you want it, and count it like dessert.
If you want one regularly, the 8 oz portion at 259 calories leaves far more room in the day than the 16 oz cup. Pair it with foods that bring the protein and fiber the shake lacks, such as eggs, plain yogurt or a bean salad, rather than stacking it on top of an already heavy meal.
Logging it honestly is the main trick, because cup sizes vary and drinks are easy to forget by evening. BodyPal can log it from a photo, so a quick snapshot of the cup keeps those 540 calories from quietly slipping out of your day's total.
How does banana milkshake compare?
Here is how the banana milkshake stacks up against a chocolate shake and two fruit smoothies, per 100 g and per usual serving.
Verdict: For the fewest calories pick the avocado smoothie at 45 per 100 g or the strawberry and banana smoothie at 65, both far under the banana milkshake's 114. If you want a real shake, the chocolate shake is nearly identical at 119 per 100 g, and its 357-calorie serving only beats the 540 of a 16 oz banana cup because the cup is bigger.
Banana milkshake FAQs
How many calories are in a banana milkshake?
A 16 oz banana milkshake is about 540 calories, based on 114 calories per 100 g. A smaller 8 oz cup is 259 calories.
Is a banana milkshake good for weight loss?
One 16 oz shake is 540 calories with 62 g of sugar. An 8 oz cup drops that to 259 calories and 30 g of sugar.
Banana milkshake vs chocolate shake: which has more calories?
Per 100 g they are almost the same: 114 calories for the banana milkshake and 119 for a chocolate shake.
How much protein is in a banana milkshake?
About 12 g of protein in a 16 oz shake, or 2.5 g per 100 g. The same shake has 22 g of fat and 75 g of carbs.
How many calories are in 1 glass of banana milkshake?
An 8 oz glass (227 g) of banana milkshake has 259 calories, about 13% of the daily value. A 16 oz cup comes to 540, so check your glass size first, since that alone roughly doubles the total.
What is the nutrition of a banana shake per 100 g?
Per 100 g, a banana shake has 114 calories, 2.5 g of protein, 15.8 g of carbs and 4.6 g of fat. Sugars come to 13.1 g, fiber to 0.2 g and sodium to 32 mg.
How much protein does a banana shake have per 100 g?
A banana shake has 2.5 g of protein per 100 g, which accounts for only 9% of its calories. A full 16 oz cup adds up to 12 g, or 24% of the daily value.
How much sugar is in a banana shake?
A 16 oz banana shake has 62 g of sugars alongside its 540 calories. The 8 oz portion has 29.7 g, and every 100 g carries 13.1 g of sugars with just 0.2 g of fiber.
