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Energizing, contains protein and fiber, enriched with fruit and peanut butter
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Berry muffin (banana, peanut butter, egg, cherry) (60 g) has 177 calories. That works out to 295 calories per 100 g. It contains 23.1 g of carbs, 4.3 g of protein, 7.3 g of fat and 1.9 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 60 g
177
KCAL / 60G
Carbs
23.1g
· 8% DV
Protein
4.3g
· 9% DV
Fat
7.3g
· 9% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 10% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.01 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 23.1 g | 8% |
| Fiber | 1.9 g | 7% |
| Protein | 4.3 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) | 60 g | 177 kcal |
| 1 piece (mini) | 30 g | 89 kcal |
| 1 piece (small) | 40 g | 118 kcal |
| 1 piece (thin) | 45 g | 133 kcal |
| 1 piece (whole) | 60 g | 177 kcal |
| 1 piece (thick) | 75 g | 221 kcal |
| 1 piece (large) | 90 g | 266 kcal |
| 100 g | 100 g | 295 kcal |
| 2 piece (double) | 120 g | 354 kcal |
| 1 piece (jumbo) | 120 g | 354 kcal |
Calculated from 295 calories per 100 g.
Mash the banana, then mix it with the egg and peanut butter to make the wet base for this berry muffin. Fold in the cherries and the recipe’s dry ingredients just until combined, then bake in muffin cups until the centers are set.
Yes, frozen cherries work in a berry muffin. Thaw and drain them first so their extra liquid does not make the batter too wet; fold them in gently to avoid breaking them up and turning the batter pink.
Cherries can sink in a berry muffin when they are very wet or the batter is thin. Drain thawed cherries well, and fold them in gently just before baking so they stay more evenly distributed.
Almond or cashew butter can replace peanut butter in a berry muffin, though each changes the flavor and texture. For a nut-free version, use a suitable seed butter; remember that the egg and other recipe ingredients still affect who can eat it.
Yes, a very ripe banana is best for a berry muffin. It mashes easily and brings more sweetness and moisture than a firm, underripe banana, helping the fruit-and-peanut-butter flavor come through.
Let the berry muffin cool completely, then keep it in an airtight container. Store it at room temperature if you will eat it soon; refrigerate it for longer storage, since the banana and fruit make it moist.
Yes, a berry muffin with banana and cherry freezes well. Cool it fully, wrap individual muffins to protect them from freezer air, and thaw at room temperature; warm it briefly if you prefer to eat it hot.
Avoid overmixing the berry muffin batter and stop baking as soon as the centers are cooked. Overmixing can make muffins tough, while leaving them in the oven too long dries them out; check the center with a toothpick near the end.
Often, yes: ripe banana contributes sweetness to a berry muffin, so some recipes can be made with less added sugar. The result will be less sweet, and the right adjustment depends on how much sugar the particular recipe calls for.
Plain yogurt or a cup of coffee pairs well with a berry muffin. The tangy cherries and sweet banana already give it plenty of flavor, so a simple, unsweetened side keeps the snack from becoming overly sweet.
Vitamins
B5
0.39mg · 8% DV
Biotin
2.1µg · 7% DV
B2
0.09mg · 7% DV
B3
1.08mg · 7% DV
Minerals
Copper
0.08mg · 9% DV
Phosphorus
53mg · 8% DV
Manganese
0.17mg · 7% DV
Selenium
3.9µg · 7% DV
Sodium
126mg · 5% DV
Potassium ⭐
126mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 177 calories in 1 piece (medium) (60 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.
This Berry muffin is a small baked treat made with banana, peanut butter, egg and cherry. The banana brings natural sweetness and a soft crumb, while the cherry adds a tart, fruity note and the peanut butter gives it a richer flavour.
It works as a quick breakfast bite or an afternoon snack, served on its own with tea or coffee. The fruit and peanut butter contribute some fibre and protein, though it is still a sweet bake rather than a balanced meal. Pair it with plain yoghurt or fresh fruit if you want a more filling snack, or enjoy it simply without an extra sweet topping.
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.
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.
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
— Not 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
SATURATED
1.62g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.86g
Omega 6:3 ratio 27:1
Above the ideal 4:1 (27:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.