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Sweet choux pastry with banana and coconut cream filling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Banana coconut éclair (85 g) has 282 calories. That works out to 332 calories per 100 g. It contains 29.6 g of carbs, 4.6 g of protein, 16.7 g of fat and 1.8 g of fiber. Its 7.7 µg of Selenium covers 14% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 85 g
282
KCAL / 85G
Carbs
29.6g
· 11% DV
Protein
4.6g
· 9% DV
Fat
16.7g
· 21% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 6% · Fat 53%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 282 kcal | |
| Total fat | 16.7 g | 21% |
| Saturated fat | 9.43 g | 47% |
| Trans fat | 0.1 g | |
| Sodium | 143 mg | 6% |
| Total carbohydrate | 29.6 g | 11% |
| Fiber | 1.8 g | 6% |
| Protein | 4.6 g | 9% |
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 piece (medium) | 85 g | 282 kcal |
| 1 ounce (mini) | 28 g | 93 kcal |
| ½ piece (half) | 42.5 g | 141 kcal |
| 1 piece (small) | 55 g | 183 kcal |
| 100 g | 100 g | 332 kcal |
| 1 piece (large) | 120 g | 398 kcal |
| 1 piece (jumbo) | 150 g | 498 kcal |
| 1 serving (double) | 170 g | 564 kcal |
Calculated from 332 calories per 100 g.
A banana coconut éclair is a choux pastry shell filled with banana-flavoured cream, coconut cream, or a mixture of the two. Recipes vary: some use fresh banana pieces, while others rely on banana in the cream, and the topping may include chocolate or coconut.
To make a banana coconut éclair, bake piped choux pastry until puffed and dry, let the shells cool, then fill them with banana-coconut cream. Add the topping after filling. Keep the oven closed while the shells bake so they have time to set.
Choux pastry can collapse in a banana coconut éclair if the shell is underbaked or released from the oven too quickly. Bake until the shells are firm and dry inside, then let them cool gradually; a moist shell is more likely to sink once filled.
The éclair pastry is French in origin, but banana coconut éclair is a flavoured variation rather than a single traditional French recipe. The banana and coconut filling reflects a modern flavour combination, and bakeries may use different creams and toppings.
A banana coconut éclair is best kept covered in the refrigerator and eaten within one to two days. Its cream filling needs chilling, and the pastry shell gradually absorbs moisture, so the éclair will become softer the longer it sits.
Yes, you can freeze a banana coconut éclair, but its pastry and cream may lose some of their original texture after thawing. Freeze it in an airtight container and thaw it in the refrigerator; fresh banana pieces in the filling may darken or release moisture.
Either fresh or cooked banana can be used in a banana coconut éclair, depending on the recipe. Fresh slices give distinct pieces but can brown and release moisture, while banana folded into cooked or chilled cream gives a more uniform filling.
For crisper banana coconut éclair shells, bake them until thoroughly dry and fill them shortly before serving. Once filled, the cream naturally softens the pastry, so refrigeration preserves the filling safely but cannot keep the shell crisp for long.
A banana coconut éclair is made from an elongated choux shell, while a profiterole is usually a small, round choux puff. Both can contain cream, but the éclair’s shape makes it easier to fill along its length and decorate with a topping.
Yes, you can bake the empty shells and prepare the filling for banana coconut éclairs ahead of time, then assemble them close to serving. Store the cooled shells airtight at room temperature and keep the cream chilled; filling early makes the pastry soften.
Vitamins
B2
0.15mg · 12% DV
Biotin
3.4µg · 11% DV
Vitamin A
81.6µg · 9% DV
B12
0.19µg · 8% DV
Minerals
Selenium
7.65µg · 14% DV
Phosphorus
73mg · 10% DV
Copper
0.07mg · 8% DV
Manganese
0.16mg · 7% DV
Sodium
143mg · 6% DV
Potassium ⭐
121mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 282 calories in 1 piece (medium) (85 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.
A banana coconut éclair is a French-style pastry made from baked choux dough, filled with banana and coconut cream. The dough puffs in the oven to create a hollow centre for the filling, and the top may be finished with a glaze or a little coconut.
Its soft, creamy centre brings together ripe banana sweetness and the fragrant richness of coconut. Éclairs are commonly enjoyed as a café or patisserie treat, with coffee or tea, and this flavour also works well as a dessert after a meal. It is a sweet, energy-dense pastry: one medium piece is about 85 g. Pair it with unsweetened tea or coffee if you want to keep the rest of your snack simple.
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.
Low
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
9.43g
MONOUNSATURATED
4.25g
POLYUNSATURATED
1.27g
Omega 6:3 ratio 40.3:1
Above the ideal 4:1 (40.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.