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⏱ 10 min total

Healthy Upside-Down Cake

Name: Healthy Upside-Down Cake
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: ½ small Banana; ½ fruit Kiwi; ½ cup Blueberries; ¼ cup Coconut meat; 4 date, pitted Medjool dates

Per 1 serving · 276 g · 5 ingredients

Calories

471

24%
of a 2,000 cal day

Protein
3.9g
3% of calories
Carbs
110g
85% of calories
Fat
6.7g
12% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Healthy Upside-Down Cake (276 g) has 471 calories, with 3.9 g of protein, 110 g of carbohydrates and 6.7 g of fat. Most of its energy comes from carbs (85% of calories). It is high in dietary fiber (45% DV), Vitamin C (48% DV) and Vitamin K (26% DV). Keep an eye on saturated fat, which provides 28% of the daily value.

Per 100 g

170cal

medium energy density

Protein per 100 cal

0.8g

Net carbs

98g

carbs minus fiber

Fiber

13g

88 g sugar

High in

20%+ of the daily value

Dietary fiber45%
Vitamin C48%
Vitamin K26%
Vitamin B638%
Pantothenic acid22%
Iron21%

Good source of

10–19% of the daily value

Niacin15%
Folate (B9)10%
Phosphorus16%

Watch

20%+ of the daily value

Saturated fat28%

Ingredients

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

Directions

Prep 10 min

1
In a food processor, blend the dates and shredded coconut until a sticky pastry forms.
2
Line a small bowl or container with banana slices, covering the bottom and sides.
3
Press about two-thirds of the date-coconut mixture over the banana layer.
4
Layer the fruit inside with blueberries, kiwis, and bananas.
5
Cover the fruit with the remaining one-third of the date-coconut mixture.
6
Refrigerate for a few hours or overnight.
7
Before serving, loosen the edges with a knife and invert the cake onto a plate.

Vitamins & minerals

Amounts for 1 serving (276 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	12 μg	1%
Vitamin C	44 mg	48%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	31 μg	26%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.1 mg	9%
Niacin	2 mg	15%
Vitamin B6	0.5 mg	38%
Folate (B9)	38 μg	10%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	22%
Choline	26 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	82 mg	8%
Iron	2 mg	21%
Potassium	1,090 mg	23%
Magnesium	87 mg	21%
Phosphorus	112 mg	16%
Zinc	1 mg	7%
Copper	1 mg	61%
Manganese	1 mg	38%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	13 μg	—
Arginine	0.2 g	—
Aspartic acid	0.5 g	—
Beta carotene	140 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	38 g	—
Galactose	0.1 g	—
Glucose	40 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0.3 g	—
Methionine	0 g	—
Monounsaturated fats	0.4 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	0.3 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	3 g	—
Sucrose	10 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 471 calories

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

89min
Walking (3.5 mph)
57min
Cycling (moderate)
39min
Running (6 mph)
66min
Swimming laps

Common questions

How many calories are in Healthy Upside-Down Cake?

One serving of Healthy Upside-Down Cake (1 serving) has 471 calories, which works out to 170 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Healthy Upside-Down Cake high in protein?

Not especially. It has 3.9 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Healthy Upside-Down Cake keto-friendly?

It is hard to fit into a strict keto diet. One serving has 98 g of net carbs and 85% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Healthy Upside-Down Cake?

64 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Healthy Upside-Down Cake?

88 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (276 g)

Calories471

% Daily Value*

Total fat 6.7g	9%
Saturated fat 5.7g	28%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 64mg	3%
Total carbohydrate 110g	40%
Dietary fiber 13g	45%
Total sugars 88g
Protein 3.9g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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