Is Banana Pudding Healthy For Weight Loss?

banana pudding for weight loss

Banana pudding typically consists of layers of sliced bananas, vanilla custard, and cookies or cake, topped with whipped cream or meringue. The key to maintaining its healthiness lies in choosing ingredients and preparation methods. By making a few simple substitutions and modifications, it is possible to create a lighter version of banana pudding that can fit into a weight loss plan.

Now the question is, Is banana pudding healthy for weight loss? Bananas are nutritious fruits with essential vitamins, minerals, and fiber. Bananas provide a natural sweetness to the pudding without the need for excessive added sugars. Additionally, bananas contain resistant starch, which can help regulate blood sugar levels and promote a feeling of fullness, making it easier to control calorie intake.

This article clears all your confusion, so keep reading to get all the important facts.

What Is Banana Pudding?

Banana pudding is a popular dessert originating in the United States and has become a classic Southern treat. It typically consists of layers of sliced bananas, vanilla custard or pudding, and a base layer of cookies or cake. The dessert is often topped with whipped cream or meringue and chilled before serving.

Making banana pudding involves assembling the layers in a dish, starting with a base layer of cookies or cake. Sliced bananas are placed on top of the base layer, followed by a layer of vanilla custard or pudding. The process is repeated to create multiple layers, and the dessert is often finished with a final layer of whipped cream or meringue.

The custard or pudding used in banana pudding is typically made with ingredients such as milk, sugar, eggs, and vanilla extract. The custard is cooked until thickened and cooled before being layered with the bananas and other components. Some variations of banana pudding may incorporate additional flavors or ingredients, such as chocolate or caramel sauce, to enhance the taste.

Is Banana Pudding Healthy For Weight Loss? Detailed Guide

women eating banana pudding for weight loss

Banana pudding can be a delicious dessert, but there may be better choices for weight loss due to its traditional preparation and ingredients. Banana pudding typically contains ingredients high in calories, added sugars, and unhealthy fats, which can hinder weight loss efforts if consumed in large quantities or regularly.

The custard or pudding base used in banana pudding often contains whole milk, heavy cream, and eggs, contributing to its rich and creamy texture. These ingredients can be high in saturated fats and calories, which are not ideal for weight loss. The custard is often sweetened with granulated sugar or sweetened condensed milk, adding extra calories and sugar to the dessert.

Another aspect to consider is the cookies or cake layers found in banana pudding. These layers are typically made with refined flour, added sugars, and potentially unhealthy fats. These ingredients can increase the calorie and carbohydrate content of the dessert, making it less suitable for weight loss.

However, modifying traditional banana pudding to create a healthier version is possible. For instance, you can choose a lighter custard base using low-fat, almond, or Greek yogurt instead of whole milk and heavy cream. Sugar substitutes or reducing the amount of added sugar can also help reduce the overall calorie content. Additionally, whole-grain cookies or healthier alternatives like oats can add more fiber and nutrients to the dessert.

Simple Banana Pudding Recipe

banana pudding recipe

Here’s a simple recipe for banana pudding:


  • 4 ripe bananas
  • 2 cups of low-fat milk
  • 2/3 cup granulated sugar (or a sugar substitute of your choice)
  • 1/4 cup cornstarch
  • 1/4 teaspoon salt
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 1/2 cups vanilla wafers or graham crackers, crushed
  • Lightly whipped cream or Greek yogurt (optional topping)


  • Mix the sugar (or sugar substitute), cornstarch, and salt in a medium saucepan until well combined.
  • In a separate bowl, whisk together the eggs and milk until smooth.
  • Gradually pour the milk mixture into the saucepan with the sugar mixture, whisking constantly to avoid lumps.
  • Place the saucepan over medium heat and cook the mixture, stirring continuously, until it thickens and comes to a gentle boil. This should take about 8-10 minutes.
  • Once the mixture has thickened, remove the saucepan from the heat and stir in the vanilla extract. Allow the custard to cool for a few minutes.
  • Layer the crushed vanilla wafers (or graham crackers) in a serving dish or individual dessert cups at the bottom.
  • Slice the ripe bananas and arrange a layer of banana slices on the crushed wafers.
  • Pour a custard layer over the bananas, ensuring they are well covered.
  • Repeat the layering process with the remaining ingredients, ending with a custard layer on top.
  • Cover the dish or individual cups with plastic wrap and refrigerate for 2-3 hours or until the pudding is chilled and set.
  • Just before serving, you can top the banana pudding with a dollop of lightly whipped cream or Greek yogurt.

Nutritional Value Of Banana Pudding

The nutritional value of banana pudding can vary depending on the specific recipe and ingredients used. However, here is a general breakdown of the nutritional components typically found in banana pudding:


On average, a serving of banana pudding (approximately 1 cup) can provide around 300-400 calories. However, this can vary depending on the portion size and specific ingredients used in the recipe.


Banana pudding is primarily composed of carbohydrates. A serving can contain around 50-60 grams of carbohydrates, mainly from the sugar in the custard and the cookies or cake layers.


Banana pudding is not a significant source of protein. A serving may provide around 5-8 grams of protein, primarily from the eggs used in the custard.


The fat content of banana pudding can vary depending on the type of milk and cream used in the custard. A serving may contain around 8-15 grams of fat, with a portion being saturated.


Banana pudding is not particularly high in fiber. However, including bananas provides a small amount of dietary fiber, contributing around 2-4 grams per serving.

Vitamins and Minerals: 

Banana pudding can provide essential vitamins and minerals, such as vitamin C, potassium, calcium, and vitamin A. The amounts can vary depending on the specific ingredients used in the recipe.

Healthy Benefits Of Banana Pudding

Banana pudding may not be inherently considered a “healthy” dessert, but it can offer some potential benefits when prepared with healthier modifications and consumed in moderation:

Nutrient-Rich Bananas:

Banana pudding contains slices of bananas, which are a good source of essential nutrients. Bananas are rich in potassium, vitamin C, vitamin B6, dietary fiber, and antioxidants, all contributing to overall health and well-being.

Fiber Content:

Including bananas in banana pudding provides a modest amount of dietary fiber. Fiber aids in digestion helps regulate blood sugar levels, and promotes a feeling of fullness, potentially supporting healthy weight management.

Calcium and Vitamin D:

If the custard in the banana pudding is prepared with milk or milk substitutes fortified with calcium and vitamin D, it can contribute to the intake of these important nutrients. Calcium is crucial for maintaining strong bones and teeth, while vitamin D aids in their absorption.


Bananas and other ingredients used in banana pudding, such as vanilla extract, contain antioxidants. 

Antioxidants work by counteracting oxidative stress and minimizing the risk of chronic illnesses by neutralizing harmful free radicals in the body.

Is Banana Pudding Harmful To Our Body?

banana pudding

Banana pudding, like any other food, is not inherently harmful to the body when consumed in moderation as part of a balanced diet. However, certain factors should be considered:

High Calorie and Sugar Content:

Traditional banana pudding recipes often contain high calories and added sugars. Overconsumption of calories and sugar can lead to weight gain, heightened susceptibility to chronic conditions, and dental problems. It’s important to be mindful of portion sizes and choose recipes with reduced sugar content or healthier alternatives.

Unhealthy Fats:

Some traditional banana pudding recipes use ingredients high in unhealthy fats, such as heavy cream or whole milk. Excessive intake of saturated and trans fats can elevate cholesterol levels, increasing the likelihood of developing heart disease. Opting for lighter alternatives like low-fat milk or Greek yogurt can help reduce the intake of unhealthy fats.

Processed Ingredients:

Many store-bought banana pudding mixes or pre-packaged versions may contain artificial additives, preservatives, and refined ingredients. These can have negative health effects when consumed in excess. Preparing homemade banana pudding using fresh, whole ingredients allows for better control over the quality of ingredients.

Personal health circumstances:

The impact of banana pudding on an individual’s health can vary based on specific dietary needs, health conditions, and personal factors. People with diabetes, for instance, should be cautious about the carbohydrate and sugar content of banana pudding. It’s essential to consult with a healthcare professional or a registered dietitian for personalized dietary advice.


In conclusion, is banana pudding healthy for weight loss? Banana pudding made according to traditional recipes typically has a high-calorie content due to added sugars and unhealthy fats. Implementing certain adjustments can transform banana pudding into a healthier dessert that aligns with weight loss goals. Substituting the custard base with lighter options like low-fat milk or Greek yogurt and reducing the quantity of added sugars allows for a lighter rendition of banana pudding that is more compatible with weight loss efforts.


Are bananas good for weight loss?

Yes, bananas can be beneficial for weight loss. They are low in calories, high in dietary fiber, and contain essential nutrients.

Is pudding high in carbs?

Yes, pudding can be high in carbohydrates, especially if it contains sugar, flour, or starchy additives.

Do you eat banana pudding hot or cold?

Banana pudding can be enjoyed hot and cold, depending on personal preference.

When can I eat my banana pudding?

You can enjoy banana pudding at any time as a dessert or snack.

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