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Banana Nut Muffin

Banana Nut Muffin

EverydaySweetened

A banana nut muffin is a sweetened baked good combining mashed ripe bananas, chopped nuts (typically walnuts or pecans), and a flour-based batter. The bananas provide natural sweetness and moisture, while the nuts add crunch, healthy fats, and protein. Though often perceived as a breakfast item, commercial versions frequently contain significant added sugars and refined carbohydrates, contrasting with the inherent nutritional benefits of its whole-food ingredients. Most recipes include gluten-containing flour and nuts, making allergen awareness essential.

Macro Impact

A 1 muffin serving contains 399 calories, 7g protein, 51g carbs, and 18g fat.

Calorie Burn

How long would it take to burn off 399 calories?
Walking3.5 mph, moderate pace
1 hour 33 min
YogaModerate effort, gentle pace
1 hour 8 min
SwimmingModerate effort, freestyle
51 min
Biking12-14 mph, moderate effort
41 min
StairsStair climbing, moderate pace
46 min
Running5 mph (12 min/mile)
34 min

Nutrition Facts

Serving size1 muffin (105 g)
Amount per serving
Calories399
% Daily Value*
Total Fat18g
23%
Saturated Fat5g
26%
Trans Fat0.2g
Polyunsaturated Fat6g
Monounsaturated Fat6g
Cholesterol53mg
18%
Sodium368mg
16%
Total Carbohydrate51g
19%
Dietary Fiber3g
9%
Total Sugars21g
Includes Added Sugars16g
32%
Protein7g
Vitamin D0mcg
0%
Calcium42mg
3%
Iron1mg
6%
Potassium158mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
51 / 275 g
19%
Fiber
3 / 28 g
9%
Sugars
21 g
Added Sugars
16 / 50 g
32%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
18 / 78 g
23%
Monounsaturated
6 / 31 g
20%
Polyunsaturated
6 / 23 g
26%
Saturated
5 / 23 g
22%
Trans
0 g
Cholesterol
53 / 300 g
18%
Omega 3
0 / 5 g
2%
Omega 6
6 / 19 g
31%
Omega 9
6 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
13%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
13%
Methionine
0 / 1 g
9%
Phenylalanine
0 / 2 g
8%
Threonine
0 / 1 g
9%
Tryptophan
0 / 0 g
17%
Valine
0 / 2 g
10%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
13%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
5 / 30 mcg
18%
Cobalamin, B12
0 / 2 mcg
4%
Folate
32 / 400 mcg
8%
Vitamin A
53 / 800 mcg
7%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
42 / 1k mg
4%
Copper
0 / 1 mg
12%
Iron
1 / 13 mg
8%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
15%
Phosphorous
84 / 700 mg
12%
Potassium
158 / 3k mg
5%
Selenium
11 / 55 mcg
19%
Sodium
368 / 2.3k mg
16%
Zinc
1 / 10 mg
6%
Chromium
1 / 30 mcg
4%
Molybdenum
2 / 45 mcg
5%
Iodine
1 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
26 g
Caffeine
0 mg
Choline
21 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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