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Banana truffles Calories
Sweet banana-based truffles; typically an energy-dense confection with sugar and fat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Banana truffles (20 g) has 79 calories. That works out to 395 calories per 100 g. It contains 11.6 g of carbs, 0.8 g of protein, 3.3 g of fat and 0.8 g of fiber. Its glycemic index is 56 (medium), so it raises blood sugar at a moderate pace.
Banana truffles Nutrition Facts
Selected: 1 piece (medium) · 20 g
79
KCAL / 20G
Carbs
11.6g
· 4% DV
Protein
0.8g
· 2% DV
Fat
3.3g
· 4% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 4% · Fat 37%
Banana truffles nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 11.6 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 0.8 g | 2% |
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 truffles?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 79 kcal |
| 1 piece (small) | 12 g | 47 kcal |
| 1 piece (large) | 30 g | 119 kcal |
| 2 piece (double) | 40 g | 158 kcal |
| 1 serving (small) | 50 g | 198 kcal |
| 3 piece (triple) | 60 g | 237 kcal |
| 1 serving (medium) | 80 g | 316 kcal |
| 100 g | 100 g | 395 kcal |
| 1 serving (large) | 120 g | 474 kcal |
Calculated from 395 calories per 100 g.
Frequently Asked Questions About Banana truffles
What are banana truffles made of?
Banana truffles are usually made by mixing mashed banana with crushed biscuits or another dry ingredient, then shaping the mixture into small balls. Recipes may add chocolate, cocoa, nut butter, or nuts, and often finish the truffles with a coating.
How do you make banana truffles?
To make banana truffles, mash ripe banana and gradually mix in crushed biscuits until the mixture can hold its shape. Roll it into small balls, coat them with cocoa, coconut, or melted chocolate, and chill before serving.
Can you make banana truffles without baking?
Yes, most banana truffles are no-bake sweets. The banana and crushed biscuit mixture is shaped by hand and chilled to firm up; use ingredients that are ready to eat, since chilling does not cook the mixture.
How do you stop banana truffles from being too sticky?
Add crushed biscuits or another dry ingredient gradually until banana truffle mixture is firm enough to roll. Chilling it before shaping can also help. Avoid adding too much dry ingredient at once, or the truffles may turn crumbly.
Can you use overripe bananas for banana truffles?
Yes, ripe, soft bananas work well in banana truffles because they mash easily and provide a strong banana flavor. Do not use fruit with mold or signs of spoilage; extra-soft bananas may also make the mixture wetter, so adjust the dry ingredients gradually.
What is the best coating for banana truffles?
Cocoa, shredded coconut, finely chopped nuts, and melted chocolate all work as coatings for banana truffles. Choose a coating that complements the recipe, and chill the shaped truffles first if you want melted chocolate to set evenly.
How should you store banana truffles?
Store banana truffles in a covered container in the refrigerator because their moist banana filling can spoil if left at room temperature for too long. Discard them if their smell, appearance, or texture changes.
Can you freeze banana truffles?
Yes, banana truffles can be frozen. Freeze them in a single layer first, then transfer them to a sealed container; thaw them in the refrigerator before serving. Their texture may be softer after thawing.
Are banana truffles healthy?
Banana truffles are a sweet treat, not a substitute for a balanced meal. Recipes often combine banana with biscuits, sugar, or chocolate, so they can be energy-dense; their ingredients and sweetness vary by recipe.
Can people with diabetes eat banana truffles?
People with diabetes can include banana truffles only in a way that fits their individual glucose-management plan. Banana, biscuits, and sweet coatings can all affect blood glucose, so account for the portion and follow guidance from your healthcare team.
Banana truffles Vitamins & Minerals
Vitamins
B6
0.04mg · 2% DV
B2
0.02mg · 2% DV
Biotin
0.4µg · 1% DV
Vitamin E
0.18mg · 1% DV
Minerals
Manganese
0.06mg · 3% DV
Copper
0.02mg · 2% DV
Phosphorus
16mg · 2% DV
Magnesium
6.4mg · 2% DV
Potassium ⭐
51mg · 2% DV
Sodium
12mg · 1% DV
Banana truffles Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Banana truffles
To burn the 79 calories in 1 piece (medium) (20 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 truffles?
Banana truffles are small, sweet bites made by combining mashed or puréed banana with chocolate or cocoa and ingredients that help the mixture hold its shape. Recipes vary, and they are often rolled into balls and chilled rather than baked; some versions also include crumbs or a coating.
They are soft and rich, with a clear banana flavour balanced by chocolate. Serve them with coffee or tea, or as a small dessert after a meal. Banana truffles are generally energy-dense, with much of their nutrition coming from carbohydrates and fat rather than protein. For a lighter treat, keep the portions small and choose a recipe with less added sugar or coating.
How Nutritious Is Banana truffles?
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.
Is Banana truffles 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 truffles Contain Allergens?
No known major allergens
Which Diets Is Banana truffles 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 truffles Fat Profile
SATURATED
1.62g
MONOUNSATURATED
1.02g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.