Banana protein waffle

Breakfast

Item Rating: 75/100

1 serving (100 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	3.6 g	18%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		357.1 mg	15%
Total Carbohydrates		59.5 g	21%
	Dietary Fiber	7.1 g	25%
	Sugars	19.0 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		3.6 mg	20%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 107 cal (24.3%)

Protein: 95 cal (21.6%)

Carbs: 238 cal (54.1%)

About Banana protein waffle

Banana protein waffles are a nutrient-rich variation of traditional waffles, often made with mashed bananas, protein powder, eggs, and a whole-grain or gluten-free flour base. Originating from modern fitness and health-focused cuisine, they are popular as a quick and energizing breakfast or post-workout meal. These waffles combine the natural sweetness and fiber of bananas with the muscle-repairing benefits of protein. Depending on the recipe, they typically provide a balanced macronutrient profile, with one serving offering approximately 15-20 grams of protein, 20-30 grams of carbohydrates, and 5-10 grams of fat. Vitamins and minerals like potassium, vitamin C, and magnesium from bananas, along with added nutrient fortification from protein powders or flours, make this dish a wholesome option for active individuals and health-conscious eaters.

Health Benefits

• Supports muscle repair and growth due to 15-20 grams of protein per serving, essential for tissue maintenance.
• Improves heart health with potassium (around 350 mg from banana per waffle), known to regulate blood pressure.
• Provides sustained energy from complex carbohydrates found in whole-grain flours and bananas, aiding physical performance and focus.

Dietary Considerations

Allergens: Contains gluten (if using wheat flour), eggs, dairy (if using whey protein or milk)

Suitable for: High-protein diets, pescatarian diets, vegetarian diets (if no gelatin-based protein powders used)

Not suitable for: Vegan diets (contains eggs), low-carb diets

Selection and Storage

Store leftover waffles in an airtight container in the refrigerator for up to 3 days, or freeze for up to 1 month for longer storage. Reheat in a toaster or oven for best results.

Common Questions About Banana protein waffle Nutrition

What is the nutritional content of a banana protein waffle?

A typical banana protein waffle contains around 150-250 calories, 10-15 grams of protein (depending on the protein powder used), 20-25 grams of carbohydrates, and less than 5 grams of fat per serving. It is also a good source of potassium (due to the banana) and may provide small amounts of calcium, iron, and vitamin B6.

Can I eat banana protein waffles on a keto or low-carb diet?

Banana protein waffles are generally not keto-friendly as they contain bananas, which are high in natural sugars and carbohydrates. Even when made with low-carb alternatives, one serving typically has 20-25 grams of carbs, exceeding keto diet limits. However, they may fit into a less strict low-carb diet if portioned carefully.

Are banana protein waffles healthy?

Yes, banana protein waffles can be a healthy addition to your diet when made with wholesome ingredients. They provide a good balance of protein for muscle repair and potassium for heart health, while being relatively low in fat. However, watch out for added sugars in some recipes or mixes, as they can significantly increase calorie content.

How many banana protein waffles should I eat in one serving?

A standard portion size is typically one large waffle, which provides roughly 150-250 calories, making it suitable for a light meal or snack. If you’re using them post-workout, you may consume additional waffles depending on your nutritional requirements and daily calorie goals.

How do banana protein waffles compare to regular waffles?

Banana protein waffles are generally higher in protein and nutrients like potassium compared to regular waffles, which are often carb-heavy and low in nutritional value. They are also less processed when made at home and can be tailored to dietary preferences, such as using gluten-free or plant-based protein powders.

Data Sources & Scientific References