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Banana souffle Calories
Light, banana-flavored dessert, leavened with eggs and sugar
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Banana souffle (90 g) has 153 calories. That works out to 170 calories per 100 g. It contains 28.8 g of carbs, 3.8 g of protein, 2.9 g of fat and 1.1 g of fiber. Its 0.1 mg of B6 covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Banana souffle Nutrition Facts
Selected: 1 piece (medium) · 90 g
153
KCAL / 90G
Carbs
28.8g
· 10% DV
Protein
3.8g
· 8% DV
Fat
2.9g
· 4% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 10% · Fat 16%
Banana souffle nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 1.1 g | 4% |
| Protein | 3.8 g | 8% |
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 Medium Banana souffle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 153 kcal |
| 1 piece (mini) | 45 g | 77 kcal |
| 1 piece (small) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 100 g | 170 kcal |
| 1 piece (large) | 130 g | 221 kcal |
| 1 serving (large) | 150 g | 255 kcal |
| 1 piece (jumbo) | 180 g | 306 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Banana souffle
How do you make banana souffle?
Banana souffle is made by folding whipped egg whites into a banana mixture, then baking it until risen. Fold gently from the bottom of the bowl so you keep as much air in the mixture as possible.
Why does banana souffle collapse?
Banana souffle naturally sinks somewhat as it cools, so serve it soon after baking. Opening the oven early, under-whipping the egg whites, or stirring too vigorously can make it collapse before it is ready.
Can you use overripe bananas in banana souffle?
Yes, ripe bananas work well in banana souffle because they mash easily and have a strong, sweet flavor. Very wet or unusually large bananas can make the mixture heavy, so mash them and avoid adding excess liquid.
Is banana souffle served hot or cold?
Banana souffle is best served hot, straight from the oven, while it is still puffed and airy. It deflates as it cools, though it remains edible; serve it with berries or a scoop of ice cream if you like.
Can banana souffle be made without flour?
Yes, banana souffle can be made without flour in recipes that rely on whipped egg whites for lift. The texture may be softer and more delicate, because banana adds moisture and does not provide the structure flour would.
Can you prepare banana souffle ahead of time?
You can prepare the banana base for banana souffle ahead, but fold in the whipped egg whites just before baking. Once the whites are mixed in, waiting allows the air to escape and reduces how much the souffle rises.
What is the difference between banana souffle and banana cake?
Banana souffle is an airy, egg-based dessert served warm, while banana cake is a denser baked mixture that can be sliced after cooling. A souffle rises mainly from whipped egg whites rather than the texture of a cake batter.
Can you make banana souffle in an air fryer?
Yes, you can bake banana souffle in an air fryer if your ramekins fit and are safe for its heat. Leave room for the mixture to rise, and follow a recipe suited to your air fryer because cooking times vary.
How do you know when banana souffle is done?
Banana souffle is ready when it has risen and the top looks set, while the center may still have a slight wobble. Avoid waiting for it to become completely firm, which can leave the inside dry.
Can you freeze banana souffle?
Freezing baked banana souffle is not recommended because thawing and reheating make its airy texture collapse and turn soggy. It is better baked shortly before serving; leftovers can be chilled and reheated, but will be denser.
Banana souffle Vitamins & Minerals
Vitamins
B6
0.12mg · 7% DV
Biotin
1.98µg · 7% DV
B2
0.08mg · 6% DV
Vitamin C
4.95mg · 6% DV
Minerals
Phosphorus
50mg · 7% DV
Copper
0.06mg · 7% DV
Selenium
3.15µg · 6% DV
Manganese
0.12mg · 5% DV
Potassium ⭐
162mg · 5% DV
Sodium
47mg · 2% DV
Banana souffle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Banana souffle
To burn the 153 calories in 1 piece (medium) (90 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 souffle?
Banana souffle is a baked dessert that gets its fruity sweetness from banana and its lift from eggs and sugar. It draws on the classic soufflé technique, with a banana mixture that puffs up in the oven; recipes often use ripe fruit for a fuller flavour.
Serve it soon after baking, while the top is lightly set and the centre is soft and airy. It makes a gentle finish to a meal or a treat with afternoon tea, though it will settle as it cools. At about 170 calories per 100 g, it is relatively light for a sweet dessert. Ripe bananas bring plenty of sweetness, so a little fresh fruit alongside is an easy alternative to adding a sugary sauce.
How Nutritious Is Banana souffle?
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 souffle 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 souffle Contain Allergens?
Contains these allergens:
Which Diets Is Banana souffle 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 souffle Fat Profile
SATURATED
0.99g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.