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Banana cocoa soufflé Calories
Baked dessert made with banana, cocoa, and typically eggs; airy texture but energy-dense due to sugar.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Banana cocoa soufflé (120 g) has 235 calories. That works out to 196 calories per 100 g. It contains 37.4 g of carbs, 5.8 g of protein, 7.3 g of fat and 3.5 g of fiber. Its 10.3 µg of Selenium covers 19% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Banana cocoa soufflé Nutrition Facts
Selected: 1 serving (medium) · 120 g
235
KCAL / 120G
Carbs
37.4g
· 14% DV
Protein
5.8g
· 12% DV
Fat
7.3g
· 9% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 10% · Fat 27%
Banana cocoa soufflé nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 235 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 94 mg | 4% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 3.5 g | 13% |
| Protein | 5.8 g | 12% |
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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How Many Calories in 1 Serving of Banana cocoa soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 235 kcal |
| 2 tablespoon (diced) | 30 g | 59 kcal |
| 1 piece (mini) | 60 g | 118 kcal |
| 1 serving (small) | 80 g | 157 kcal |
| 100 g | 100 g | 196 kcal |
| ½ cup (half) | 110 g | 216 kcal |
| 1 piece (jumbo) | 140 g | 274 kcal |
| 1 serving (large) | 180 g | 353 kcal |
| 1 cup (whole) | 220 g | 431 kcal |
Calculated from 196 calories per 100 g.
Frequently Asked Questions About Banana cocoa soufflé
How do you make banana cocoa soufflé?
Banana cocoa soufflé is made by combining mashed banana, cocoa and eggs, then baking the mixture. For a lighter result, beat the egg whites separately and fold them in gently so you keep as much air in the batter as possible.
Why does banana cocoa soufflé collapse?
Banana cocoa soufflé naturally sinks somewhat as it cools because its airy structure loses heat. Avoid opening the oven while it bakes, and serve it soon after baking for the best rise and texture.
Can banana cocoa soufflé be made without flour?
Yes, banana cocoa soufflé can be made without flour. Banana, eggs and cocoa can form the base, though the finished dessert may be more moist and dense than a flour-based version. Follow a recipe designed for a flour-free batter.
Can you make banana cocoa soufflé in the microwave?
Yes, you can cook banana cocoa soufflé in a small microwave-safe dish. It will usually have a denser texture and less of the classic oven-baked rise, so cook it in short bursts and check that the center is set.
What kind of bananas are best for banana cocoa soufflé?
Very ripe bananas are best for banana cocoa soufflé because they mash easily and give the dessert a stronger banana flavor. Use bananas with brown speckles, but discard any that are moldy or smell fermented.
Can banana cocoa soufflé be frozen?
Banana cocoa soufflé can be frozen, but it will lose its delicate, airy texture after thawing. Freeze individual portions in airtight containers, thaw them in the refrigerator, and warm them gently before serving.
What should you serve with banana cocoa soufflé?
Banana cocoa soufflé pairs well with plain yogurt, fresh berries or a small scoop of ice cream. Serve toppings on the side or add them just before eating, since extra moisture can soften the soufflé.
Can you prepare banana cocoa soufflé ahead of time?
You can prepare the banana cocoa soufflé mixture shortly ahead of baking, but it rises best when baked soon after the egg whites are folded in. For easier preparation, measure the ingredients in advance and combine them just before baking.
Can you use cocoa powder instead of chocolate in banana cocoa soufflé?
Yes, cocoa powder is suitable for banana cocoa soufflé and gives it a chocolate flavor without adding chocolate pieces. Whisk the cocoa into the wet ingredients thoroughly to prevent dry pockets or lumps in the baked dessert.
Is banana cocoa soufflé the same as banana chocolate cake?
No, banana cocoa soufflé is not the same as banana chocolate cake. Soufflé batter is aerated, often with beaten egg whites, and is served soon after baking; cake has a more stable crumb and is meant to hold its shape.
Banana cocoa soufflé Vitamins & Minerals
Vitamins
Biotin
5.04µg · 17% DV
B2
0.17mg · 13% DV
B6
0.22mg · 13% DV
B12
0.22µg · 9% DV
Minerals
Copper
0.17mg · 19% DV
Selenium
10µg · 18% DV
Phosphorus
115mg · 16% DV
Manganese
0.35mg · 15% DV
Potassium ⭐
322mg · 9% DV
Sodium
94mg · 4% DV
Banana cocoa soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Banana cocoa soufflé
To burn the 235 calories in 1 serving (medium) (120 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.
What is Banana cocoa soufflé?
Banana cocoa soufflé is a baked dessert inspired by the French soufflé tradition, made with banana, cocoa and typically eggs. The banana brings sweetness and softness, while cocoa gives it a rounded chocolate flavour; recipes may also include sugar.
It is best served warm, when the top is puffed and the centre remains tender and moist. Soufflés are associated with French cooking, while this banana-and-cocoa version is an easy home-style variation enjoyed as a dessert or with coffee or tea. Despite its airy texture, it is relatively energy-dense, at 196 calories per 100 g. A modest portion is a good choice after a meal, especially if you skip extra sweet toppings.
How Nutritious Is Banana cocoa soufflé?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Banana cocoa soufflé Processed?
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.
Does Banana cocoa soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Banana cocoa soufflé Good For?
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
Banana cocoa soufflé Fat Profile
SATURATED
2.52g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 21.5:1
Above the ideal 4:1 (21.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.