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⏱ 80 min total
Recipes

Coconut-Rum Banana Bread

Per 1 serving · 126 g · 14 ingredients

Calories
391
20%
of a 2,000 cal day
  • Protein
    4.6g
    5% of calories
  • Carbs
    48g
    49% of calories
  • Fat
    20g
    46% of calories
Portion

At a glance

One serving of Coconut-Rum Banana Bread (126 g) has 391 calories, with 4.6 g of protein, 48 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (49% of calories). It is high in iron (22% DV) and selenium (24% DV). Keep an eye on saturated fat, which provides 81% of the daily value.

Per 100 g
311cal
medium energy density
Protein per 100 cal
1.2g
Net carbs
45g
carbs minus fiber
Fiber
2.5g
22 g sugar

High in

20%+ of the daily value

  • Iron22%
  • Selenium24%

Good source of

10–19% of the daily value

  • Thiamine18%
  • Riboflavin (B2)16%
  • Niacin12%
  • Vitamin B614%
  • Folate (B9)15%
  • Phosphorus17%

Watch

20%+ of the daily value

  • Saturated fat81%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 50 min
  1. 1

    Preheat the oven to 350°F and coat a 9x5-inch loaf pan with cooking spray.

  2. 2

    Spread two-thirds of the shredded coconut on a baking sheet and toast in the oven for 5-7 minutes until lightly golden, watching closely to prevent burning.

  3. 3

    In a large bowl, mash the bananas and whisk in the eggs, coconut oil, brown sugar, rum, melted butter, and vanilla extract until well combined.

  4. 4

    Gently fold in the toasted coconut.

  5. 5

    In a separate bowl, whisk together the flour, baking powder, salt, and baking soda.

  6. 6

    Gradually add the dry ingredients to the wet ingredients, mixing until just combined. Do not overmix.

  7. 7

    Pour the batter into the prepared loaf pan and sprinkle the remaining coconut on top.

  8. 8

    Bake for 50 minutes to 1 hour, or until a wooden toothpick inserted into the center comes out clean.

  9. 9

    Let the bread cool in the pan for 10 minutes before transferring it to a wire rack to cool completely.

Vitamins & minerals

Amounts for 1 serving (126 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A37 μg
4%
Vitamin C4 mg
4%
Vitamin D0.2 μg
2%
Vitamin E0.3 mg
2%
Vitamin K1 μg
1%
Thiamine0.2 mg
18%
Riboflavin (B2)0.2 mg
16%
Niacin2 mg
12%
Vitamin B60.2 mg
14%
Folate (B9)60 μg
15%
Vitamin B120.1 μg
4%
Pantothenic acid0.5 mg
9%
Choline36 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium58 mg
6%
Iron2 mg
22%
Potassium323 mg
7%
Magnesium24 mg
6%
Phosphorus116 mg
17%
Zinc0.4 mg
4%
Copper0.1 mg
13%
Manganese0.4 mg
19%
Selenium13 μg
24%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene11 μg—
Arginine0.3 g—
Aspartic acid0.3 g—
Beta carotene16 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose2 g—
Galactose0 g—
Glucose3 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.4 g—
Retinol35 μg—
Serine0.3 g—
Starch2 g—
Sucrose17 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60.2 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 391 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 74min
    Walking (3.5 mph)
  • 47min
    Cycling (moderate)
  • 33min
    Running (6 mph)
  • 55min
    Swimming laps

Common questions

How many calories are in Coconut-Rum Banana Bread?

One serving of Coconut-Rum Banana Bread (1 serving) has 391 calories, which works out to 311 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Coconut-Rum Banana Bread high in protein?

Not especially. It has 4.6 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Coconut-Rum Banana Bread keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Coconut-Rum Banana Bread?

186 mg per serving.

How much sugar is in Coconut-Rum Banana Bread?

22 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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