Cake or cupcake, banana
Common food
Photo: Wikipedia
A moist, tender cake or cupcake infused with the sweet, aromatic flavor of ripe bananas. Its texture is typically soft and dense, often with a slightly caramelized crust. Nutritionally, it's a high-energy treat, primarily delivering quick-release carbohydrates from sugar and refined flour.
Calorie split: 3% protein · 56% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, nostalgic flavor of banana bread in a portable form, and its versatility allows for countless variations like cream cheese frosting, chocolate chips, or nuts.
⚠️ Watch-outs & how to enjoy it better
Its high sugar and refined carbohydrate content can lead to rapid blood sugar spikes and subsequent crashes, offering little satiety. To counteract this, pair a small portion with a source of protein (like Greek yogurt) or healthy fat (like a handful of nuts) to slow digestion and stabilize energy levels.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Contains small amounts of potassium and vitamin B6 from the banana.
- Can be a comforting, mood-boosting treat in moderation.
- Offers a convenient, portable snack option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The browning in overripe bananas used for baking is due to enzymatic activity, which also converts their starches into sugars, making them sweeter and more flavorful for cakes.
Full nutrition (USDA data · scales with serving)
| Water | 25.4 g |
| Energy | 379 kcal |
| Protein | 2.5 g |
| Total lipid (fat) | 17.5 g |
| Carbohydrate, by difference | 53.1 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 39.6 g |
| Calcium, Ca | 71.0 mg |
| Iron, Fe | 0.88 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 111 mg |
| Potassium, K | 75.0 mg |
| Sodium, Na | 280 mg |
| Zinc, Zn | 0.27 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 4.4 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.23 mg |
| Niacin | 0.70 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 23.0 ug |
| Folic acid | 10.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 33.7 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 21.0 ug |
| Retinol | 20.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 61.0 ug |
| Vitamin E (alpha-tocopherol) | 2.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 15.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 0.66 g |
| Fatty acids, total monounsaturated | 6.3 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 6.1 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 6.9 g |
| PUFA 18:2 | 6.1 g |
| PUFA 18:3 | 0.76 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 | 47.0 mg |
FAQ
Why is my banana cake gummy or dense?
This often happens from overmixing the batter after adding the flour, which develops too much gluten. It can also result from underbaking or using bananas that are not ripe enough.
Can I reduce the sugar in the recipe?
Yes, you can typically reduce the added sugar by 25-30% without drastically affecting the structure. Using very ripe, sweet bananas allows for this reduction while maintaining flavor.
How do I store leftover banana cupcakes?
Store unfrosted cupcakes in an airtight container at room temperature for 2-3 days. If frosted, especially with cream cheese frosting, refrigerate them and consume within 3-4 days.
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 3.79 kcal/g · 3% calories from protein · 1.0 g fiber · 39.6 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: 3.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.