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Milk-based semolina pudding with cocoa and banana
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Banana cocoa semolina pudding (180 g) has 272 calories. That works out to 151 calories per 100 g. It contains 50.2 g of carbs, 6.5 g of protein, 5.8 g of fat and 2.7 g of fiber. Its 198 mg of Phosphorus covers 28% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 180 g
272
KCAL / 180G
Carbs
50.2g
· 18% DV
Protein
6.5g
· 13% DV
Fat
5.8g
· 7% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 9% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 3.17 g | 16% |
| Trans fat | 0.18 g | |
| Sodium | 85 mg | 4% |
| Total carbohydrate | 50.2 g | 18% |
| Fiber | 2.7 g | 10% |
| Protein | 6.5 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 272 kcal |
| 1 tablespoon (small) | 18 g | 27 kcal |
| 100 g | 100 g | 151 kcal |
| 1 pack (mini) | 100 g | 151 kcal |
| 1 cup (small) | 120 g | 181 kcal |
| 1 bottle (medium) | 200 g | 302 kcal |
| 1 cup (large) | 240 g | 362 kcal |
| 1 serving (large) | 300 g | 453 kcal |
Calculated from 151 calories per 100 g.
Cook semolina and cocoa with milk, stirring until the mixture thickens, then take it off the heat and add mashed or chopped banana. Spoon it into serving dishes and chill it for a firmer pudding, or serve it warm.
Banana cocoa semolina pudding is made with milk, semolina, cocoa, banana, and usually sugar. Ripe bananas add sweetness and flavor; you can finish the pudding with sliced banana, chopped nuts, or a dusting of cocoa.
Banana cocoa semolina pudding can be served either warm or cold, though chilling gives it a firmer, more pudding-like texture. Let it cool before refrigerating, and add fresh banana slices just before serving.
Add the banana after the semolina mixture has finished cooking. Stir in mashed banana for a smoother texture, or fold in chopped pieces for bites of fruit; adding it during cooking can dull its flavor and darken its color.
Whisk the semolina and cocoa into cold milk before heating it, then keep stirring as the mixture cooks. This helps the semolina hydrate evenly and prevents lumps from forming as the pudding thickens.
Yes, banana cocoa semolina pudding can be made ahead and chilled until serving. For the freshest appearance, leave any banana slices off the top until the last moment, since exposed banana can brown in the refrigerator.
Keep banana cocoa semolina pudding covered in the refrigerator and eat it within two days. Its texture can firm up as it chills, so stir it gently before serving if you prefer a softer consistency.
Freezing banana cocoa semolina pudding is not recommended. The milk-based semolina mixture may turn grainy or watery after thawing, and the banana can become soft and discolored; refrigerating it and eating it soon gives a better texture.
Yes, you can leave out the added sugar in banana cocoa semolina pudding. Use ripe bananas for more natural sweetness, and taste the cooked mixture before chilling; cocoa will make the result less sweet than a sugared version.
Banana cocoa semolina pudding can be a satisfying dessert, but it is still a sweet milk-and-grain dish rather than a substitute for a balanced meal. Making it with ripe banana and less added sugar is an easy way to keep it simpler.
Vitamins
B2
0.29mg · 22% DV
B12
0.5µg · 21% DV
Biotin
3.78µg · 13% DV
B6
0.2mg · 12% DV
Minerals
Phosphorus
198mg · 28% DV
Copper
0.2mg · 22% DV
Calcium
194mg · 19% DV
Manganese
0.43mg · 19% DV
Potassium ⭐
364mg · 11% DV
Sodium
85mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 272 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Banana cocoa semolina pudding is a home-style dessert made by cooking semolina in milk, then adding banana and cocoa. The semolina thickens the mixture into a soft, spoonable pudding, while banana brings sweetness and cocoa adds a gentle chocolate flavour. It is commonly portioned into bowls and served chilled, though it can also be enjoyed warm.
Across the English-speaking world, it works as an after-dinner dessert or a filling afternoon snack; sliced banana or a light dusting of cocoa makes a simple topping. Milk and semolina give it some protein, but it is mainly a carbohydrate-based sweet. For a less sweet version, let ripe banana provide more of the sweetness and use less added sugar.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.17g
MONOUNSATURATED
1.48g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.