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Ingredients

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Nutrient Fingerprint

The radar chart below the tags shows this recipe's nutritional fingerprint — how much of your daily reference intake one serving covers across eight key nutrients: Protein, Fibre, Calcium, Iron, Magnesium, Vitamin C, Folate and Omega-3. The bars alongside show the same information at a glance. Green = 30% or more of your daily target. Amber = 10–29%. Grey = under 10%.

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Nutrition breakdown

The full nutrition panel below the log section shows macros and micronutrients per serving. Click any nutrient name to see its complete profile including food sources, body functions and daily targets.

Glycemic Index & Load

Where enough ingredient data exists, a Glycemic Index & Load card appears below the log section. GI is a weighted average across all carb-contributing ingredients — it shows how fast this recipe raises blood glucose. GL per serving is the more practical number: GL = GI × carbs per serving ÷ 100. A low-GI recipe can still carry a high GL if it is large and carb-dense. Click the ? on that card for a full explanation, or read the full article.

Nutrition score

The score out of 100 in the image header reflects micronutrient breadth, fibre, protein and polyphenol content — with penalties for high saturated fat, sodium or added sugar. It's a measure of overall nutritional quality, not just calories. Scores of 90+ are exceptional.

💡 Values are estimates based on raw ingredient weights. Cooking methods and exact portions will affect actual nutrient intake.
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🍨
Banana & Walnut Loaf
20 Nutrition score
Dessert 🥄 10 min prep 🔥 35 min cook 👤 10 servings

The classic banana loaf — nothing more than ripe bananas, oat flour, eggs and walnuts. The bananas provide all the sweetness and moisture needed. The riper and blacker the bananas the better. Excellent toasted the next day.

vegetarian high fibre no refined sugar no added sugar make ahead
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
11%
🌾 Fibre
8%
🦴 Calcium
5%
⚡ Iron
15%
🌿 Magnesium
17%
🍊 Vitamin C
8%
🍃 Folate
11%
🫀 Omega-3
38%

Based on UK dietary reference values. Capped at 100% per nutrient.

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Ingredients (per serving)
Method
  1. 1 Preheat oven to 180°C (160°C fan). Grease a 900g loaf tin with a little sunflower oil and line with baking paper, leaving an overhang on the long sides for easy removal.
  2. 2 Peel the bananas and mash thoroughly with a fork — the more you mash the better the texture. Very ripe bananas with black skins will mash to almost liquid; slightly underripe ones will need more effort. Both work, but the blacker the sweeter.
  3. 3 Blend the rolled oats in a food processor until they form a fine flour. Add the baking powder and a pinch of salt. Mix well.
  4. 4 In a large bowl, whisk the eggs together, then beat in the mashed banana. Fold in the oat flour mixture until just combined — do not overmix. Fold in most of the walnuts, reserving a small handful for the top. The batter will be thick but pourable.
  5. 5 Pour into the prepared tin. Scatter the reserved walnuts over the top and press them in lightly. Bake 32–38 minutes until a skewer inserted in the centre comes out clean and the top is golden brown and springy when pressed.
  6. 6 Leave to cool in the tin for 15 minutes, then lift out using the paper overhang. Cool completely before slicing — it slices cleanly when cold. Excellent as is; also very good toasted with a scrape of almond butter. Keeps 5 days refrigerated and freezes well in slices.

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How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Red lentil dal with brown rice is a good example: lentils and brown rice both have low-to-medium GI (slow-burning), but a full serving delivers a lot of total carbohydrate, so the GL is high — meaning a sustained, steady glucose rise rather than a spike.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most people.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion or adding more non-starchy veg.

GI shown is a carb-weighted average across all recipe ingredients with GI data. Source: Atkinson et al., Am J Clin Nutr 2021.

Glycemic Index & Load
56
GI Score
🟡 Medium GI
12
GL / Serving
Medium Load

This recipe has a moderate glycemic impact. Pairing it with protein, fat or extra fibre can help slow glucose uptake further.

GI is a weighted average across carb-contributing ingredients. GL = GI × carbs per serving ÷ 100. Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Nutrition per serving
728 kJ
Energy (kJ)
188 kcal
Energy (kcal)
22 g
Carbohydrate
9.4 g
Fat
6.8 g
Total Sugars
5.4 g
Protein
2.3 g
Fibre (NSP)
135 mg
Sodium
0.34 g
Salt
97.2 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 250 mg
Phosphorus 226 mg
Chloride 76.2 mg
Magnesium 49.6 mg
Choline 41.4 mg
Calcium 37.4 mg
Folate 22.6 µg
Vitamin A (RE) 13.2 µg
Selenium 3.2 µg
Vitamin C 3.2 mg
Chromium 1.3 µg
Iron 1.3 mg
Manganese 1.2 mg
Niacin equivalents (NE) 1.1 mg
Zinc 0.94 mg
Vitamin K 0.591 µg
Pantothenic Acid (B5) 0.568 mg
Niacin (B3) 0.53 mg
Vitamin E (alpha-TE) 0.438 mg
Vitamin D 0.315 µg
Thiamin (B1) 0.311 mg
Vitamin B12 0.27 µg
Vitamin B6 0.257 mg
Copper 0.248 mg
Riboflavin (B2) 0.088 mg
Minerals
Iodine 7 µg
Fatty acids
Polyunsaturated fat (PUFA) 5.3 g
Monounsaturated fat 1.9 g
Saturated fat 1.3 g
Trans fat 0.002 g
Sugars (breakdown)
Glucose (dextrose) 2.8 g
Fructose 2.6 g
Sucrose 1.2 g
Lipids
Cholesterol 0.06 mg
Carbohydrate (breakdown)
Starch 15.3 g
Amino acids
Glutamic acid 166 g
Aspartic acid 130 g
Leucine 112 g
Serine 93.1 g
Lysine 92.4 g
Valine 82.6 g
Arginine 80.1 g
Alanine 72.8 g
Phenylalanine 71.3 g
Isoleucine 68.6 g
Threonine 61.1 g
Proline 54.8 g
Tyrosine 53.8 g
Glycine 43.4 g
Methionine 42.5 g
Cysteine 31.2 g
Histidine 31 g
Tryptophan 19.4 g
Phytosterols & stanols
Plant sterols (total) 8.8 mg
β-Sitosterol 6.2 mg
Campesterol 1.3 mg
Stigmasterol 1.3 mg
Plant stanols (total) 0.8 mg
Carotenoids
Lutein + Zeaxanthin 50.3 µg
Beta-carotene 7 µg
Lycopene 1.4 µg
Proximate
Water 36.2 g
Vitamins
Biotin (Vitamin B7) 5.7 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 4.1 g
Omega-3 (Alpha-linolenic acid) 0.769 g
Flavonols
Quercetin 0.041 mg
Kaempferol 0.039 mg
Myricetin 0.004 mg
Flavanols (Flavan-3-ols)
Catechin (+) 2.4 mg
Epicatechin (-) 0.319 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.