Banana toast

Breakfast

Item Rating: 73/100

1 serving (100 grams) contains 150 calories, 3.0 grams of protein, 2.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		357.1 mg	15%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	7.1 g	25%
	Sugars	23.8 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
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: 43 cal (12.1%)

Protein: 28 cal (8.0%)

Carbs: 285 cal (80.0%)

About Banana toast

Banana toast is a simple and nutritious snack or breakfast dish made by combining slices of fresh banana with toasted bread. Originating as a quick, versatile meal idea, it is popular in both Western and tropical cuisines. Nutritionally, banana toast provides a combination of whole-grain carbohydrates (if whole-grain bread is used), dietary fiber, and natural sugars from bananas. Bananas are rich in potassium, vitamin B6, vitamin C, and manganese, while the bread contributes energy through carbohydrates and (if fortified) additional nutrients like iron and B vitamins. Toppings like nut butter, seeds, or yogurt can further enhance its profile, adding healthy fats and protein.

Health Benefits

• High in potassium from bananas, which promotes heart health and supports normal muscle function (358 mg of potassium per 100g of banana).
• Contains dietary fiber from both bananas and whole-grain bread, aiding digestive health and promoting a feeling of fullness.
• Vitamin B6 from bananas supports brain development and helps the body produce serotonin and hemoglobin.

Dietary Considerations

Allergens: Contains gluten (from bread), nuts (if nut butter is added)

Suitable for: Vegetarian, low-fat diets (if prepared without added fats)

Not suitable for: Gluten-free diets (unless using gluten-free bread), low-carb diets

Selection and Storage

Store bananas at room temperature, away from direct sunlight. For longer storage, ripe bananas can be frozen. Ensure bread is kept in a cool, dry location or refrigerated to extend freshness.

Common Questions About Banana toast Nutrition

What is the nutritional content of banana toast?

Banana toast typically provides around 200-300 calories per serving, depending on the bread and portion size of the banana. It contains about 3-5 grams of protein, 35-45 grams of carbohydrates, and 4-6 grams of fiber. It’s also a good source of potassium, vitamin C, and vitamin B6 from the banana, along with potential whole grain benefits if whole-grain bread is used.

Is banana toast suitable for a low-carb or keto diet?

Banana toast is not suitable for a keto diet because it is high in carbohydrates, primarily from the banana (23-30 grams of carbs per medium banana) and the bread. It also doesn't align well with a strict low-carb diet. However, alternative low-carb breads and smaller banana portions may make it slightly more compatible for those on moderated-carb plans.

What are the health benefits or concerns of eating banana toast?

Banana toast offers several health benefits, including being a source of quick energy, potassium for heart health, and dietary fiber for digestion. However, it can be high in sugars from the banana, which may not be ideal for those monitoring blood sugar levels. Opt for whole-grain bread to maximize health benefits and reduce blood sugar spikes.

What is the recommended portion size for banana toast?

A recommended portion is one slice of whole-grain bread topped with half a medium-sized banana. This ensures about 150-200 calories per serving, providing balanced energy without excessive carbohydrates. For more protein or healthy fats, consider adding a thin layer of peanut butter or chia seeds.

How does banana toast compare to other breakfast options like oatmeal or yogurt bowls?

Banana toast is quicker and more portable than oatmeal, offering around the same calorie range but often with lower protein unless additional toppings are added. Compared to yogurt bowls, banana toast typically has a higher carbohydrate content and less protein. Adding nut butter or seeds can help balance the macronutrient profile of banana toast to be more comparable to these options.

Data Sources & Scientific References