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Keto banana muffin Calories
Low-carbohydrate, high-fat keto muffin
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Keto banana muffin (55 g) has 188 calories. That works out to 342 calories per 100 g. It contains 4.6 g of carbs, 5.6 g of protein, 16 g of fat and 2.9 g of fiber. Its 4.8 mg of Vitamin E covers 32% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Keto banana muffin Nutrition Facts
Selected: 1 piece (medium) · 55 g
188
KCAL / 55G
Carbs
4.6g
· 2% DV
Protein
5.6g
· 11% DV
Fat
16g
· 21% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 12% · Fat 78%
Keto banana muffin nutrition facts table · 1 piece (medium) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 4.35 g | 22% |
| Trans fat | 0.04 g | |
| Sodium | 153 mg | 7% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 5.6 g | 11% |
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 Keto banana muffin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 55 g | 188 kcal |
| 1 piece (mini) | 28 g | 96 kcal |
| ½ piece (half) | 28 g | 96 kcal |
| 1 piece (small) | 40 g | 137 kcal |
| 1 serving (medium) | 55 g | 188 kcal |
| 1 piece (large) | 75 g | 257 kcal |
| 100 g | 100 g | 342 kcal |
| 1 piece (jumbo) | 100 g | 342 kcal |
| 2 piece (double) | 110 g | 376 kcal |
Calculated from 342 calories per 100 g.
Frequently Asked Questions About Keto banana muffin
How do you make a keto banana muffin?
A keto banana muffin is usually made with eggs, almond flour, fat, a low-carbohydrate sweetener and banana flavor. Recipes that use real mashed banana can have more carbohydrates, so some use banana extract or only a small amount of fruit.
Does a keto banana muffin contain real banana?
Not always; some keto banana muffins get their flavor from banana extract rather than the fruit. When a recipe uses mashed banana, the amount varies, and using more banana also raises the muffin’s carbohydrate content.
What flour works best for a keto banana muffin?
Almond flour is a common choice for keto banana muffins, while some recipes use coconut flour. They do not behave like wheat flour or like each other, so swapping one for the other without adjusting the eggs and liquid can make the muffin dry or dense.
Why did my keto banana muffins turn out gummy?
Keto banana muffins can turn gummy if the batter has too much liquid or banana, or if the centers are underbaked. Let them finish baking until a tester inserted in the middle comes out clean or with a few moist crumbs.
How can I make a keto banana muffin taste sweeter without sugar?
Use a baking sweetener suited to the recipe, such as erythritol or a stevia blend. Sweeteners vary in sweetness and can affect the texture, so replacing one type with another in equal amounts may change the result.
How should you store keto banana muffins?
Once completely cool, keep keto banana muffins in a sealed container in the refrigerator. Their moist, egg-and-almond-flour base is best kept chilled rather than left out for an extended period; warm a portion briefly before serving if you prefer it soft.
Can you freeze keto banana muffins?
Yes, keto banana muffins freeze well. Wrap them individually or separate them in a freezer-safe container, then thaw in the refrigerator or at room temperature and warm briefly to refresh the texture.
Can you make keto banana muffins without almond flour?
Yes, but the recipe needs to be designed for the replacement flour. Coconut flour absorbs much more liquid than almond flour, so a direct one-for-one swap can leave keto banana muffins dry and crumbly.
How do you know when a keto banana muffin is baked through?
A keto banana muffin is ready when the center is set and a toothpick inserted there comes out clean or with a few crumbs, not wet batter. Let the muffins cool before judging the texture, since almond-flour bakes firm up as they rest.
Why do keto banana muffins sink after baking?
Keto banana muffins may sink when the centers are underbaked, the batter contains too much moisture, or the oven door is opened early. Measure wet ingredients carefully and let the muffins set before taking them out of the oven.
Keto banana muffin Vitamins & Minerals
Vitamins
Vitamin E
4.79mg · 32% DV
Biotin
4.46µg · 15% DV
B2
0.17mg · 13% DV
B12
0.23µg · 10% DV
Minerals
Selenium
10µg · 18% DV
Phosphorus
120mg · 17% DV
Manganese
0.35mg · 15% DV
Copper
0.13mg · 14% DV
Sodium
153mg · 7% DV
Potassium ⭐
135mg · 4% DV
Keto banana muffin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Keto banana muffin
To burn the 188 calories in 1 piece (medium) (55 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 Keto banana muffin?
A keto banana muffin brings banana flavour to a low-carbohydrate style of muffin. Recipes commonly use eggs and almond flour in place of wheat flour, with added fat and a low-carb sweetener; the amount of banana and the exact ingredients vary.
It is usually tender and moist, with a gently sweet, familiar banana taste. Serve it for breakfast or as a snack with coffee or tea; home bakers may also make a batch for easy portions through the week. It is relatively high in fat and low in carbohydrate, with 8.4 g of carbohydrate per 100 g. For a lighter pairing, enjoy it with unsweetened tea or coffee rather than adding a rich topping.
How Nutritious Is Keto banana muffin?
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 Keto 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 Keto banana muffin Contain Allergens?
Contains these allergens:
Which Diets Is Keto banana muffin Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Keto banana muffin Fat Profile
SATURATED
4.35g
MONOUNSATURATED
8.36g
POLYUNSATURATED
2.59g
Omega 6:3 ratio 34.4:1
Above the ideal 4:1 (34.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.