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Banana oat soufflé Calories
Baked banana-and-oat soufflé-style dessert with fiber, moderate protein, and good potassium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Banana oat soufflé (140 g) has 216 calories. That works out to 154 calories per 100 g. It contains 34.4 g of carbs, 8.1 g of protein, 5.9 g of fat and 4.3 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Banana oat soufflé Nutrition Facts
Selected: 1 serving (medium) · 140 g
216
KCAL / 140G
Carbs
34.4g
· 13% DV
Protein
8.1g
· 16% DV
Fat
5.9g
· 8% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 15% · Fat 23%
Banana oat soufflé nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 34.4 g | 13% |
| Fiber | 4.3 g | 15% |
| Protein | 8.1 g | 16% |
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 oat soufflé?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 216 kcal |
| 1 ounce (small) | 28 g | 43 kcal |
| 1 piece (small) | 70 g | 108 kcal |
| ½ cup (half) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (medium) | 110 g | 169 kcal |
| 1 piece (large) | 160 g | 246 kcal |
| 1 cup (medium) | 180 g | 277 kcal |
| 1 serving (large) | 220 g | 339 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Banana oat soufflé
How do you make banana oat soufflé?
Mash a ripe banana, mix it with oats and egg, then spoon the mixture into small oven-safe dishes and bake until set. Blending the oats first gives banana oat soufflé a smoother texture; avoid filling each dish to the top.
Is banana oat soufflé healthy?
Banana oat soufflé can be a satisfying dessert because it combines fruit with oats, which provide fibre. It is still a sweet dish, so toppings such as syrup or chocolate can make it much sweeter; try fresh fruit or plain yogurt on top.
Can you make banana oat soufflé in the microwave?
Yes, you can cook banana oat soufflé in a microwave-safe mug or dish, but the result is usually closer to a soft, steamed cake than an oven-risen soufflé. Leave room for the mixture to expand and check that the centre is cooked.
Why does banana oat soufflé collapse after baking?
Banana oat soufflé can sink as it cools because its airy egg structure contracts, especially if the centre is undercooked or the oven door is opened during baking. Beat the eggs well, bake until the centre is set, and let it settle briefly before serving.
Should I use rolled oats or oat flour for banana oat soufflé?
Either works in banana oat soufflé. Oat flour or finely ground oats make the crumb more even, while rolled oats leave a chewier texture. If you only have rolled oats but want a smoother result, pulse them in a blender before mixing.
Do bananas need to be overripe for banana oat soufflé?
No, but ripe bananas are easiest to mash and give banana oat soufflé a sweeter, fuller banana flavour. A banana with brown spots is suitable; discard one that is mouldy or spoiled.
How can you tell when banana oat soufflé is done?
Banana oat soufflé is ready when the edges look set and the top no longer appears wet; the centre may remain slightly soft. If the middle is still liquid, continue baking briefly, since a runny centre means the egg mixture has not set.
Can banana oat soufflé be frozen?
Yes, banana oat soufflé can be frozen after it has cooled completely. Wrap individual portions or place them in a sealed freezer-safe container, then thaw in the refrigerator and reheat gently; its texture may be denser after thawing.
What can you serve with banana oat soufflé?
Serve banana oat soufflé warm with plain yogurt, fresh berries, or a spoonful of nut butter. These toppings complement the banana and oats without needing a sugary sauce; add them just before serving so the soufflé does not turn soggy.
Can you prepare banana oat soufflé batter ahead of time?
It is better to bake banana oat soufflé soon after mixing. The oats absorb moisture as the batter sits, which can make the mixture thicker and the finished soufflé denser; if you need to save time, measure the ingredients ahead and mix just before baking.
Banana oat soufflé Vitamins & Minerals
Vitamins
Biotin
5.88µg · 20% DV
B6
0.27mg · 16% DV
B2
0.17mg · 13% DV
B5
0.59mg · 12% DV
Minerals
Manganese
0.87mg · 38% DV
Phosphorus
157mg · 22% DV
Selenium
12µg · 22% DV
Copper
0.14mg · 16% DV
Potassium ⭐
347mg · 10% DV
Sodium
87mg · 4% DV
Banana oat soufflé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Banana oat soufflé
To burn the 216 calories in 1 serving (medium) (140 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 oat soufflé?
Banana oat soufflé is a home-style baked dessert made with banana and oats, with a soft, risen texture inspired by a classic soufflé. It is not tied to one traditional regional cuisine; the banana brings sweetness, while the oats give the bake a gentle grainy flavour and a more substantial crumb.
Serve it warm for breakfast, as a snack with tea or coffee, or as a simple dessert. The centre is usually soft and the top lightly set, so it is best enjoyed soon after baking. It provides fibre and moderate protein, with 3.1 g of fibre per 100 g. A very ripe banana can add sweetness without much extra sugar; pair a serving with plain yoghurt or fresh fruit.
How Nutritious Is Banana oat soufflé?
Nutrient density
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.
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 oat soufflé Processed?
NOVA 2
Minimally 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 oat soufflé Contain Allergens?
Contains these allergens:
Which Diets Is Banana oat soufflé Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Banana oat soufflé Fat Profile
SATURATED
1.68g
MONOUNSATURATED
1.82g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.