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Banana Coconut Ball Calories
Energy-dense sweet snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Banana Coconut Ball (22 g) has 78 calories. That works out to 356 calories per 100 g. It contains 10.3 g of carbs, 0.8 g of protein, 4 g of fat and 1.5 g of fiber. Its 0.2 mg of Manganese covers 9% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Banana Coconut Ball Nutrition Facts
Selected: 1 piece (small) · 22 g
78
KCAL / 22G
Carbs
10.3g
· 4% DV
Protein
0.8g
· 2% DV
Fat
4g
· 5% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 4% · Fat 45%
Banana Coconut Ball nutrition facts table · 1 piece (small) (22 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 3.39 g | 17% |
| Trans fat | 0 g | |
| Sodium | 3.08 mg | 0% |
| Total carbohydrate | 10.3 g | 4% |
| Fiber | 1.5 g | 5% |
| 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 Small Banana Coconut Ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 22 g | 78 kcal |
| 1 piece (mini) | 15 g | 53 kcal |
| 1 piece (medium) | 30 g | 107 kcal |
| 1 piece (large) | 40 g | 142 kcal |
| 2 piece (double) | 44 g | 157 kcal |
| 1 serving (medium) | 60 g | 214 kcal |
| 3 piece (triple) | 66 g | 235 kcal |
| 1 serving (large) | 90 g | 320 kcal |
| 100 g | 100 g | 356 kcal |
Calculated from 356 calories per 100 g.
Frequently Asked Questions About Banana Coconut Ball
What are banana coconut balls made of?
Banana coconut balls are usually made with mashed banana and shredded coconut, with optional add-ins varying by recipe. A simple homemade version uses whole ingredients and remains minimally processed; some recipes add oats, cocoa, or another ingredient to help the mixture hold together.
Can you make banana coconut balls without a food processor?
Yes, you can make banana coconut balls without a food processor. Mash the banana thoroughly with a fork, stir in the coconut by hand, then roll the mixture; a processor is only useful if you want a very smooth texture.
Why are my banana coconut balls too wet?
Banana coconut balls turn too wet when the banana is especially watery or the mixture has too little coconut. Stir in more shredded coconut a little at a time, then chill the mixture before shaping so it firms up.
Can you add chocolate to banana coconut balls?
Yes, chocolate works well in banana coconut balls. Fold in a small amount of chocolate chips or cocoa, then check the texture before rolling; extra dry ingredients can make the mixture firmer, while melted chocolate may make it denser.
Do banana coconut balls need to chill before serving?
No, banana coconut balls do not have to chill before serving, but chilling helps them firm up and makes them less sticky to handle. If the mixture feels soft after shaping, refrigerate the balls until they hold their shape.
How long do banana coconut balls last in the fridge?
Banana coconut balls keep best in a sealed container in the refrigerator and are best eaten within a few days. Because they contain fresh banana, discard them if they develop an unusual smell, appearance, or texture.
Can you freeze banana coconut balls for meal prep?
Yes, banana coconut balls freeze well for later snacks. Freeze them in a single layer first so they do not stick together, then transfer them to a sealed freezer-safe container and thaw in the refrigerator before eating.
How do you stop banana coconut balls sticking to your hands?
To stop banana coconut balls sticking to your hands, chill the mixture before rolling and lightly dampen your palms. Avoid adding too much water, which can make the mixture loose and cause the finished balls to fall apart.
Can banana coconut balls be made with unsweetened coconut?
Yes, unsweetened coconut works well in banana coconut balls. Ripe banana provides sweetness, so taste the mixture before adding any extra sweetener; unsweetened coconut also lets the banana and coconut flavors come through more clearly.
Are banana coconut balls a good snack before a workout?
Banana coconut balls can work as a small pre-workout snack when you want a compact source of energy. Their coconut content makes them energy-dense, so a small piece may feel more comfortable than eating several right before exercise.
Banana Coconut Ball Vitamins & Minerals
Vitamins
B6
0.04mg · 2% DV
B2
0.02mg · 2% DV
B5
0.06mg · 1% DV
Biotin
0.35µg · 1% DV
Minerals
Manganese
0.2mg · 9% DV
Copper
0.05mg · 6% DV
Phosphorus
17mg · 2% DV
Magnesium
9.24mg · 2% DV
Potassium ⭐
68mg · 2% DV
Sodium
3.08mg · 0% DV
Banana Coconut Ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Banana Coconut Ball
To burn the 78 calories in 1 piece (small) (22 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 Coconut Ball?
A Banana Coconut Ball is a small, usually no-bake sweet made by combining mashed banana with coconut and shaping the mixture into bite-sized pieces. Recipes vary, but the outside is often coated in more coconut. It is a simple homemade-style treat rather than a dish tied to one particular region.
The banana makes the centre soft and slightly sticky, while coconut adds a fragrant, chewy finish. It works as a small snack with tea or coffee, or as a sweet bite after a meal. Despite its fruit-based ingredients, it is energy-dense: a 100 g portion provides 356 calories. One small piece is often enough to satisfy a sweet craving. For a less sweet version, skip added sugar and let the ripe banana provide the sweetness.
How Nutritious Is Banana Coconut Ball?
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 Coconut Ball 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 Coconut Ball Contain Allergens?
No known major allergens
Which Diets Is Banana Coconut Ball Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Banana Coconut Ball Fat Profile
SATURATED
3.39g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.