⏱ 50 min total

Maple Pecan Banana Muffins

Name: Maple Pecan Banana Muffins
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: ¼ medium Banana; ⅛ cup Whole wheat flour; ¹⁄₁₆ tsp Baking soda; 0.02 tsp Salt; ³⁄₁₆ tbsp Butter; 0.02 cup unpacked Brown sugar; ³⁄₁₆ large Egg white; 0.02 cup Maple syrup; ³⁄₁₆ tbsp Applesauce; ¹⁄₁₆ tsp Vanilla extract; 0.03 cup, chopped Pecans

Per 1 serving · 66 g · 11 ingredients

Calories

140

7%
of a 2,000 cal day

Protein
2.9g
8% of calories
Carbs
24g
65% of calories
Fat
4.5g
27% of calories

Portion

✓ Low sodium

At a glance

One serving of Maple Pecan Banana Muffins (66 g) has 140 calories, with 2.9 g of protein, 24 g of carbohydrates and 4.5 g of fat. Most of its energy comes from carbs (65% of calories). It is high in manganese (40% DV).

Per 100 g

213cal

medium energy density

Protein per 100 cal

2.1g

Net carbs

22g

carbs minus fiber

Fiber

2.4g

11 g sugar

High in

20%+ of the daily value

Manganese40%

Good source of

10–19% of the daily value

Riboflavin (B2)12%
Vitamin B613%
Copper12%
Selenium17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 minCook 35 min

1
Preheat oven to 325 degrees F. Line a cupcake tin with liners.
2
Mash bananas in a bowl, set aside. In a medium bowl, combine flour, baking soda, and salt with a wire whisk. Set aside.
3
In a large bowl cream butter and 1/4 cup brown sugar with an electric mixer. Add egg whites, mashed bananas, maple syrup, apple sauce and vanilla; beat at medium speed until mixed well, scraping down sides of the bowl.
4
Add flour mixture, then blend at a low speed until just combined. Pour the batter into the prepared muffin tin.
5
Spread the pecans evenly over the muffins.
6
Bake the muffins on the center rack for 30 to 35 minutes, or until a toothpick inserted in the center comes out clean.
7
Recipe inspired by: http://www.skinnytaste.com/2014/09/maple-pecan-banana-muffins.html

Vitamins & minerals

Amounts for 1 serving (66 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	17 μg	2%
Vitamin C	3 mg	3%
Vitamin D	0 μg	0%
Vitamin E	0.2 mg	1%
Vitamin K	1 μg	1%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.2 mg	12%
Niacin	1 mg	5%
Vitamin B6	0.2 mg	13%
Folate (B9)	12 μg	3%
Vitamin B12	0 μg	1%
Pantothenic acid	0.2 mg	4%
Choline	9 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	18 mg	2%
Iron	1 mg	8%
Potassium	193 mg	4%
Magnesium	31 mg	7%
Phosphorus	61 mg	9%
Zinc	1 mg	5%
Copper	0.1 mg	12%
Manganese	1 mg	40%
Selenium	9 μg	17%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	7 μg	—
Arginine	0.2 g	—
Aspartic acid	0.2 g	—
Beta carotene	13 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	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.3 g	—
Retinol	16 μg	—
Serine	0.2 g	—
Starch	9 g	—
Sucrose	8 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 140 calories

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

27min
Walking (3.5 mph)
17min
Cycling (moderate)
12min
Running (6 mph)
20min
Swimming laps

Common questions

How many calories are in Maple Pecan Banana Muffins?

One serving of Maple Pecan Banana Muffins (1 serving) has 140 calories, which works out to 213 calories per 100 g. That is about 7% of a 2,000-calorie day.

Are Maple Pecan Banana Muffins high in protein?

Not especially. It has 2.9 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Maple Pecan Banana Muffins keto-friendly?

It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Maple Pecan Banana Muffins?

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

How much sugar is in Maple Pecan Banana Muffins?

11 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 (66 g)

Calories140

% Daily Value*

Total fat 4.5g	6%
Saturated fat 1.5g	7%
Trans fat 0.1g
Cholesterol 5.1mg	2%
Sodium 139mg	6%
Total carbohydrate 24g	9%
Dietary fiber 2.4g	9%
Total sugars 11g
Protein 2.9g

* 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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