⏱ 28 min totalBanana Mash Muscle Muffins
Per 1 serving · 150 g · 10 ingredients
of a 2,000 cal day
- Protein16g23% of calories
- Carbs33g48% of calories
- Fat9.2g30% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Banana Mash Muscle Muffins (150 g) has 253 calories, with 16 g of protein, 33 g of carbohydrates and 9.2 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (32% DV), dietary fiber (21% DV) and riboflavin (b2) (27% DV).
High in
20%+ of the daily value
- Protein32%
- Dietary fiber21%
- Riboflavin (B2)27%
- Vitamin B621%
- Iron21%
- Phosphorus23%
Good source of
10–19% of the daily value
- Thiamine16%
- Magnesium16%
- Zinc11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Rolled oats
¹⁄₁₆ cup Oat bran
³⁄₁₆ tbsp Cinnamon- 🥄5 grams Whey protein powder
- 🥄¹⁄₁₆ tsp Baking soda
4 tbsp Egg white
⅓ tbsp Flaxseed oil
⅓ large Banana
¹⁄₁₆ cup, chopped English walnuts
⅓ package Stevia sweetener
Directions
- 1
Preheat the oven to 400° and lightly coat a 6-cup muffin tin with cooking spray.
- 2
In a large bowl, whisk together the oats, oat bran, cinnamon, whey protein powder, and baking soda.
- 3
In a separate bowl, whisk the egg whites with the stevia and flaxseed oil until foamy.
- 4
Pour the wet mixture into the dry ingredients and stir just until combined; do not overmix.
- 5
Mash the banana, then gently fold it and the chopped walnuts into the batter.
- 6
Divide the batter evenly among 3 muffin cups, filling each about three-quarters full.
- 7
Bake for 15–18 minutes, until the tops are golden and a toothpick inserted in the center comes out clean.
- 8
Cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.
Vitamins & minerals
Amounts for 1 serving (150 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 26 μg | 7% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 53 mg | 5% |
| Iron | 2 mg | 21% |
| Potassium | 397 mg | 8% |
| Magnesium | 69 mg | 16% |
| Phosphorus | 164 mg | 23% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 25% |
| Manganese | 1 mg | 64% |
| Selenium | 23 μg | 41% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 15 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 253 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Banana Mash Muscle Muffins?
One serving of Banana Mash Muscle Muffins (1 serving) has 253 calories, which works out to 168 calories per 100 g. That is about 13% of a 2,000-calorie day.
Are Banana Mash Muscle Muffins high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Banana Mash Muscle Muffins keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Banana Mash Muscle Muffins?
217 mg per serving.
How much sugar is in Banana Mash Muscle Muffins?
6.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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