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Calories in a Large Banana Nut Muffin
Banana nut muffins may contain healthy fruit, but these bakery treats also have plenty of added sugar and fat, making them rich in calories. Reserve this food for rare occasions, and try to eat just half of a muffin when you do indulge. If you make your muffins at home, you can lighten the calorie load by using less sugar and substituting an equal amount of applesauce for butter in the recipe.
Large Banana Nut Muffin has 298 Calories and 5.26 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database.
Large muffins are typically about 3.25 inches in diameter, and may weigh close to 140 grams. Large, prepackaged banana-nut muffins from one major brand contain 470 calories each, while a similar muffin from a major restaurant/bakery chain contains 490 calories. Sugar content may range from 35 grams to 43 grams, translating to 140 to 172 calories from sugar per muffin. For perspective, the American Heart Association recommends that women limit added sugar intake to about 100 calories per day, and that men get no more than 150 calories per day from added sugar 3.
- Large muffins are typically about 3.25 inches in diameter, and may weigh close to 140 grams.
- Sugar content may range from 35 grams to 43 grams, translating to 140 to 172 calories from sugar per muffin.
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- Mother Earth News: Baking With Applesauce: Cakes, Muffins and More
- USDA National Nutrient Database: Muffins, Blueberry, Commercially Prepared
- American Heart Association: Sugar 101
- Rippe JM, Angelopoulos TJ. Sucrose, High-Fructose Corn Syrup, and Fructose, Their Metabolism and Potential Health Effects: What Do We Really Know? Adv Nutr. 2013;4(2):236-245. doi:10.3945/an.112.002824
- U.S. Department of Agriculture. Cut Down on Added Sugars. 2016.
- Rampersaud GC, Kim H, Gao Z, House LA. Knowledge, perceptions, and behaviors of adults concerning nonalcoholic beverages suggest some lack of comprehension related to sugars. Nutr Res. 2014;34(2):134-142. doi:10.1016/j.nutres.2013.11.004
- Tandel KR. Sugar substitutes: Health controversy over perceived benefits. J Pharmacol Pharmacother. 2011;2(4):236-243. doi:10.4103/0976-500X.85936
- Bray GA. Energy and Fructose From Beverages Sweetened With Sugar or High-Fructose Corn Syrup Pose a Health Risk for Some People. Adv Nutr. 2013;4(2):220-225. doi:10.3945/an.112.002816
- American Dental Association. American Dental Association Encouraged by Soda Makers’ Pledge to Promote Smaller Sizes, Less Sugar. 2014.
- U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. 2015.
Nina K. is a Los Angeles-based journalist who has been published by USAToday.com, Fitday.com, Healthy Living Magazine, Organic Authority and numerous other print and web publications. She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.