Is banana bread healthy? Low carb tips and more

With its soft texture and sweet taste, banana bread proves to be a hit for kids and adults alike.

Filled with bananas, this baked treat is often thought of as a healthy dessert option—perhaps even healthier than other baked goods.

However, you may be wondering if this sweet, fruity treat is a really healthy option.

This article explores whether banana bread is healthy and provides supplemental information on nutrition and how to make different types of banana bread at home.

While many proud homes have their own recipes, banana bread is a baked good that typically contains bananas, flour, butter or oil, eggs, sugar, baking soda, baking powder, salt, vanilla, and cinnamon. Ingredients like these make up a traditional banana bread recipe.

As with most baked goods, banana bread recipes vary. Some call for different ingredients.

For example, you can find thousands of banana bread recipes online to suit vegetarian, vegan, and low-carb diets. As such, this dish can be adapted to meet many nutritional and nutritional needs.

The nutrition of banana bread varies depending on the ingredients used. It can be healthy or rich as you wish.

Most traditional banana bread recipes are a delicious dessert rich in carbohydrates, added sugar, and fat.

Here are the nutrition details for a 3.5-ounce (100-gram) slice of store-bought banana bread made with bananas, wheat flour, sugar, eggs, canola oil, baking soda, salt, and baking powder (1):

  • Calories: 421
  • Fat: 15.8 grams
  • Carbohydrates: 68.4 grams
  • protein: 5.3 g
  • the basic: 1.8 grams
  • sugar: 42.1 grams
  • sodium: 298 mg

As you can see, this traditional banana bread is high in calories, carbs, and added sugar, and low in protein and fiber.

Although some banana bread is generally high in sugar, fat, and calories, most banana bread is a good source of essential vitamins and minerals.

For example, bananas are rich in potassium and vitamin B6. Banana bread made from this fruit contains a good amount of these nutrients. One 4-ounce (115 grams) banana provides 8% and 14% of the Daily Value (DV) for potassium and B6, respectively (2).

Furthermore, if you make your own banana bread with enriched flour, it will contain iron, as well as B vitamins like riboflavin, niacin and folic acid – the synthetic form of folate (3).

The vitamin and mineral content of banana bread depends on the ingredients you choose.

For example, a loaf of banana bread made with almond flour will be significantly higher in magnesium and calcium than a loaf made of white flour (4And the 5).

Keep in mind that ingredients used in some recipes and store-bought items, including chocolate chips, peanut butter, and caramel, may significantly increase the calorie, sugar and fat content.


Traditional banana bread is made with ingredients such as white flour, sugar and oil. As such, this dish is often high in calories, carbs, and added sugar. However, the nutrition content may vary depending on the ingredients used.

You can certainly include banana bread in a healthy diet, but this dish should be considered a dessert.

Keep in mind that not all foods are created to be healthy. For example, cake, ice cream, and sweet bread aren’t meant to be the most nutritious foods you can eat.

Sweets may not be part of your daily diet. Instead, it is meant to be enjoyed as an occasional treat.

If you eat sweet treats, such as banana bread, a lot, you may have health problems — especially if the rest of your diet is based on ultra-processed, nutrient-poor foods.

For example, diets high in ultra-processed foods such as commercial baked goods have been associated with weight gain and an increased risk of diseases such as heart disease and type 2 diabetes (6And the 7And the 8).

Therefore, nutritious foods should be prioritized over banana bread whenever possible. Although banana bread contains some important nutrients, such as potassium, most types remain high in added sugar, refined carbs, and overall calories.

Can you make banana bread healthier?

By swapping out a few key ingredients, you can increase the nutritional content of banana bread.

To give you an idea of ​​how much the nutritional content of banana bread can vary based on the ingredients used, here’s a nutritional breakdown of a 3.5-ounce (100-gram) serving of Base Culture Sweet Banana Bread, compared to a regular store-bought variety (9).

Paleo banana bread is made with bananas, honey, eggs, cashews, almond flour, coconut oil, flaxseed meal, vanilla, baking soda, and sea salt.

Because of these ingredients, basic banana bread is lower in carbs and sugar and higher in protein, fiber, and fat than the typical store-bought brand.

High in nutrients like protein and fiber and low in refined carbohydrates and added sugar, this banana bread will be more satiating and have less impact on blood sugar and insulin levels than traditional banana bread (10).

To make more nutritious banana bread at home, instead of using refined white flour, you can use nut flour, coconut flour, oatmeal, or whole wheat flour to increase the fiber and protein content of your banana bread (4And the 11And the 12).

Adding ingredients like flaxseeds and chia seeds can increase the fiber content.

You can also reduce the amount of added sugar in your banana bread by using more bananas or adding some applesauce as a sweetener.

In addition, using sugar substitutes such as monk fruit or erythritol in place of sweeteners such as sugar and honey can reduce the carbohydrate content of the candy.

Apple juice can also replace fats such as butter and oil if you are concerned about reducing the fat and calorie content.

Just keep in mind that these ingredient substitutes will change the taste and texture of your banana bread. The final product will not taste the same as traditional banana bread.


The nutrition of banana bread varies depending on the ingredients. There are many ways to make banana bread more nutritious, but there’s nothing wrong with enjoying traditional banana bread sometimes.

If you are a fan of banana bread and are looking for a recipe that is higher in fiber, protein, vitamins and minerals than traditional banana bread, you can try these recipes.

Whether you’re on a gluten-free, paleo, vegan, or low-carb diet, there’s the perfect banana bread recipe.

Gluten-free banana bread recipes

  • 1-Back Gluten-Free Banana Bread: This recipe calls for oats, almond meal, and a gluten-free flour mixture. The best part is that it only requires one bowl!
  • Gluten-Free Banana Bread: Gluten-Free Banana Bread is made with almond flour that is rich in fiber, protein, magnesium and calcium.

Eco-friendly Banana Bread Recipes

  • Paleo Chocolate Coconut Chips Banana Bread: If you’re a fan of chocolate, you can enjoy this banana bread, which is made with high-fiber, high-protein coconut flour and sweetened with just mashed bananas.
  • Paleo Banana Bread: This moist banana bread recipe calls for almond flour and tapioca. You sweeten this banana bread with a little touch of honey.

vegan banana bread recipes

How to make banana bread lower in carbohydrates

This keto-friendly, low-carb banana bread is usually made with banana extract, not real bananas. This is because bananas are naturally high in carbohydrates.

If you’re looking online for keto-friendly banana bread, you won’t find bread made with real bananas.

Just one 4-ounce (115 grams) banana contains 26.4 grams of carbohydrates (2).

Although this may not be a problem for most people, some keto dieters choose to keep their carbohydrate intake below 20 grams per day in order to maintain ketosis.

In general, nutritionists recommend keeping your carbohydrate intake at 20-50 grams per day on a keto diet (13).

A slice of banana bread — even if it’s made with low-carb ingredients like almonds or coconut flour — can cross your carb limit quickly (1And the 9).

For this reason, people who follow a low-carb diet like the ketogenic diet may realize that most banana bread doesn’t fit into their diet unless they choose to keep the portion size small and their total carb count under 50 grams.

However, those who follow a more moderate low-carb diet can reduce the total carb count in banana bread by using low-carb flours such as coconut and almond flour, as well as reducing the amount of bananas used.


No matter what dietary pattern you follow, you have a variety of banana bread recipes for you to read. You can make banana bread lower in carbohydrates by using low-carb flours such as almond and coconut and reduce the amount of added sugar in the recipe.

You may find banana bread delicious, but traditional banana bread tends to be rich in added sugar, refined carbs, and calories.

Hence, banana bread is best enjoyed occasionally as part of a balanced, nutrient-dense diet.

If you want to increase the nutrient density of your banana bread, try adding ingredients rich in fiber, protein, vitamins and minerals, such as nut flour and flaxseed. Reduce added sugar by substituting sugar for fruit or a zero-calorie sweetener such as monk fruit.

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