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Banana Muffin Calories
Banana, soft cake, sweet snack
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Banana Muffin (60 g) has 177 calories. That works out to 295 calories per 100 g. It contains 29.1 g of carbs, 2.5 g of protein, 5.5 g of fat and 1 g of fiber. Its 162 mg of Sodium covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Banana Muffin?
A Banana Muffin is a small, individually baked cake made with mashed banana folded into the batter. It belongs to the American-style muffin tradition, and is also a familiar home-baking way to use very ripe bananas. The banana keeps the crumb tender and moist, with a gently sweet flavour.
Enjoy one with coffee or tea for breakfast, as a snack, or as a simple dessert; it travels well for lunchboxes, too. It is mainly a carbohydrate-rich sweet bake rather than a source of much protein. For a more balanced snack, pair it with plain yoghurt or nuts, or make a lighter homemade version by using less added sugar.
Banana Muffin Nutrition Facts
Selected: 100 g
295
KCAL / 100G
Carbs
48.5g
· 18% DV
Protein
4.2g
· 8% DV
Fat
9.2g
· 12% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 6% · Fat 28%
Banana Muffin Vitamins & Minerals
Vitamins
B2
0.13mg · 10% DV
Biotin
2.1µg · 7% DV
B1
0.07mg · 6% DV
B5
0.23mg · 5% DV
Minerals
Sodium
270mg · 12% DV
Selenium
6µg · 11% DV
Phosphorus
70mg · 10% DV
Iron
1mg · 6% DV
How Nutritious Is Banana Muffin?
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
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.
Banana Muffin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Banana Muffin
To burn the 295 calories in 100 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.
Is Banana Muffin 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 Muffin Contain Allergens?
Contains these allergens:
Which Diets Is Banana Muffin Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 Muffin Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.7g
POLYUNSATURATED
2g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
Compare Banana Muffin
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Frequently Asked Questions About Banana Muffin
How do you make banana muffins?
Banana muffins are made by folding mashed ripe bananas into a batter of flour, eggs, fat, and a raising agent, then baking it in muffin cups. Mix only until combined to keep the crumb tender.
Can you use overripe bananas in banana muffins?
Yes, overripe bananas are ideal for banana muffins when they are soft and heavily speckled but not moldy. They mash easily and give the batter a sweeter, stronger banana flavor than firm, just-ripe fruit.
Why are my banana muffins dense?
Banana muffins often turn dense when the batter is overmixed, which develops too much gluten, or when too much banana is added. Stir the wet and dry ingredients together just until no dry flour remains.
How should you store banana muffins?
Store banana muffins only after they have cooled completely, in an airtight container in a cool, dry place. Sealing them while warm traps steam and can make their tops sticky and their crumb damp.
Can you freeze banana muffins?
Yes, banana muffins freeze well. Cool them completely, seal them in a freezer-safe bag or container, and thaw at room temperature when needed; warming a thawed muffin briefly can bring back a softer texture.
What is the difference between banana muffins and banana bread?
Banana muffins are baked as individual portions, while banana bread is baked as a loaf that needs slicing. Their ingredients can be very similar, but muffin batter is portioned into cups and is convenient to take along.
Can you make banana muffins without sugar?
Yes, you can make banana muffins without added sugar, especially with very ripe bananas, but the result will be less sweet. Sugar also affects browning and softness, so the texture may differ from a standard muffin.
Why do banana muffins sink in the middle?
Banana muffins can sink when the center is underbaked, the raising agent is ineffective, or the oven door is opened too early. Let them finish baking before checking, and test the center with a toothpick for wet batter.
Are banana muffins healthy?
Banana muffins can be an occasional snack, but the banana does not make a sweet baked good equivalent to a balanced meal. Pair one with a source of protein, such as plain yogurt, if you want a more filling snack.
Can you make banana muffins with frozen bananas?
Yes, thawed frozen bananas work well in banana muffins. Drain off excess liquid released during thawing before mashing them; too much extra moisture can make the muffins heavy or leave the centers underbaked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.