Banana pudding
Common food
Photo: Wikipedia
Banana pudding is a classic Southern American dessert featuring layers of sweet vanilla custard, ripe banana slices, and vanilla wafers, often topped with a cloud of meringue or whipped cream. Its texture is a delightful contrast between the creamy, smooth custard and the soft, cake-like wafers that absorb the surrounding flavors. Nutritionally, it's a high-carb, high-sugar treat, with a 100g serving providing nearly 20g of sugar.
Calorie split: 6% protein · 70% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People adore banana pudding for its comforting, nostalgic flavor profile that combines creamy vanilla, sweet fruit, and a hint of caramelized sugar. It's a beloved staple at potlucks, family gatherings, and diners across the American South, symbolizing hospitality and tradition.
⚠️ Watch-outs & how to enjoy it better
Its high sugar and refined carbohydrate content can cause rapid blood-sugar spikes, making it a poor choice for those managing diabetes or insulin resistance. To enjoy it more mindfully, consider a smaller portion, pair it with a source of protein or healthy fat (like a handful of nuts), or look for recipes that use less sugar and incorporate whole-grain wafers.
Key benefits
- Provides quick energy from carbohydrates
- Contains potassium from bananas
- Offers a small amount of protein from dairy and eggs
- A source of calcium from the milk-based custard
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The vanilla wafers in traditional banana pudding were originally called 'Nilla Wafers,' a brand name that became so synonymous with the dessert that many people use the terms interchangeably.
Full nutrition (USDA data · scales with serving)
| Water | 64.5 g |
| Energy | 160 kcal |
| Protein | 2.6 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 28.0 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 19.7 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 0.42 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 57.0 mg |
| Potassium, K | 149 mg |
| Sodium, Na | 128 mg |
| Zinc, Zn | 0.28 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 3.8 ug |
| Vitamin C, total ascorbic acid | 3.2 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.54 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 15.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 30.0 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 20.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 48.0 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 1.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.71 g |
| SFA 18:0 | 0.45 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.62 g |
| PUFA 18:2 | 0.55 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 38.0 mg |
Amino acid profile (per 100g)
Estimated from Puddings, banana, dry mix, instant, prepared with 2% milk — USDA does not publish this profile for Banana pudding.
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.17 g |
| Leucine | 0.27 g |
| Lysine | 0.22 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.13 g |
| Valine | 0.18 g |
| Arginine | 0.10 g |
| Histidine | 0.07 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.21 g |
| Glutamic acid | 0.58 g |
| Glycine | 0.06 g |
| Proline | 0.27 g |
| Serine | 0.15 g |
FAQ
Is banana pudding gluten-free?
Traditional banana pudding is not gluten-free because it contains vanilla wafers, which are made from wheat flour. However, gluten-free versions can be made using certified gluten-free wafers or other gluten-free cookies.
Can I make banana pudding ahead of time?
Yes, banana pudding often tastes better when made ahead, as the flavors meld and the wafers soften slightly. It's best assembled and refrigerated for at least 4 hours, or overnight, before serving.
What's the difference between banana pudding and banana cream pie?
Banana pudding is a layered, spoonable dessert with custard, bananas, and wafers, while banana cream pie is a baked pastry crust filled with banana custard and topped with whipped cream or meringue.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.60 kcal/g · 6% calories from protein · 0.7 g fiber · 19.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.86 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.