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Energy-dense cookie with tahini-based healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Tahini cocoa banana cookie (28 g) has 128 calories. That works out to 458 calories per 100 g. It contains 13.9 g of carbs, 2.6 g of protein, 7.2 g of fat and 2.2 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 28 g
128
KCAL / 28G
Carbs
13.9g
· 5% DV
Protein
2.6g
· 5% DV
Fat
7.2g
· 9% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 8% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.06 g | 5% |
| Trans fat | 0.01 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 13.9 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 2.6 g | 5% |
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) | 28 g | 128 kcal |
| 1 piece (small) | 18 g | 82 kcal |
| 1 serving (small) | 30 g | 137 kcal |
| 1 piece (large) | 40 g | 183 kcal |
| 2 piece (double) | 56 g | 256 kcal |
| 1 serving (medium) | 60 g | 275 kcal |
| 3 piece (triple) | 84 g | 385 kcal |
| 1 serving (large) | 90 g | 412 kcal |
| 100 g | 100 g | 458 kcal |
Calculated from 458 calories per 100 g.
A tahini cocoa banana cookie is built around tahini, banana and cocoa, with other ingredients varying by recipe. Many versions also use a dry binder and a sweetener, so check the particular recipe before mixing the dough.
Yes, you can make a tahini cocoa banana cookie without added sugar, especially with very ripe bananas. It will taste less sweet than a conventional cookie, and the cocoa and tahini flavors will come through more strongly.
Use very ripe bananas for a tahini cocoa banana cookie. Soft, spotty bananas mash easily and blend into the dough, while underripe fruit is firmer and less sweet, which can leave the cookie less tender.
A tahini cocoa banana cookie can turn cakey when its dough has too much moisture or is mixed with a lot of leavening. Measure the banana carefully and follow the recipe’s stated proportions rather than adding extra fruit.
A tahini cocoa banana cookie has a noticeable sesame flavor, but cocoa and banana soften it. The taste varies with the tahini: a strongly roasted, bitter tahini will be more prominent than a mild, smooth one.
Yes, runny tahini works in a tahini cocoa banana cookie, but stir it thoroughly first. Separated oil can make one portion of the dough much richer and looser than another, leading to unevenly shaped cookies.
Yes, a tahini cocoa banana cookie can be frozen after baking. Let the cookies cool completely, separate them with parchment in a sealed container, and thaw only the amount you plan to serve.
Store a tahini cocoa banana cookie in an airtight container once it has cooled. Because banana keeps the texture moist, refrigerate the cookies if you need to keep them for more than a short time.
A tahini cocoa banana cookie can be filling for its size because tahini contributes fat and the cookie contains fiber. It is also energy-dense, so one cookie may work better as a snack than grazing on several.
A tahini cocoa banana cookie pairs well with coffee, tea or a glass of milk. Its cocoa and sesame notes also suit plain yogurt and fresh fruit when you want to serve it as part of a more substantial snack.
Vitamins
B6
0.09mg · 5% DV
B1
0.06mg · 5% DV
Biotin
1.4µg · 5% DV
B3
0.67mg · 4% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.41mg · 18% DV
Phosphorus
71mg · 10% DV
Magnesium
33mg · 8% DV
Potassium ⭐
115mg · 3% DV
Sodium
32mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 128 calories in 1 piece (medium) (28 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.
A tahini cocoa banana cookie combines banana, tahini and cocoa in a soft, home-style bake. The banana brings sweetness and moisture, while sesame tahini adds a deep, slightly toasted richness; cocoa gives the cookie its chocolatey edge. Recipes vary, so the texture can range from tender and chewy to a little firmer around the edges.
Enjoy one with tea or coffee as a snack, or serve it as a simple sweet after a meal. Tahini makes it energy-dense, with much of its richness coming from its sesame paste; it also provides fibre. One medium cookie is about 28 g, a handy portion alongside unsweetened tea or coffee if you want to keep the snack modest.
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
✓ 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
1.06g
MONOUNSATURATED
2.69g
POLYUNSATURATED
2.49g
Omega 6:3 ratio 117.5:1
Above the ideal 4:1 (117.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.