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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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🥜
Fig & Dark Chocolate Muffins
6 Nutrition score
Snack 🥄 15 min prep 🔥 22 min cook 👤 12 servings

Sticky chopped dried figs and chunks of dark chocolate in a banana-sweetened oat muffin. The fig pieces caramelise slightly around the edges as they bake. Rich, deeply flavoured and far more interesting than a plain chocolate chip muffin.

vegetarian gluten free no refined sugar high magnesium high iron make ahead meal prep
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
9%
🌾 Fibre
9%
🦴 Calcium
8%
⚡ Iron
16%
🌿 Magnesium
15%
🍊 Vitamin C
4%
🍃 Folate
8%
🫀 Omega-3
1%

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

💡 Make it your own: feel free to add, swap or leave out ingredients to suit your taste or what's in your cupboard. Just remember — if you change what's in the recipe, update the ingredients in your Day Tracker too, so your nutrition numbers stay accurate.
Ingredients (per serving)
Method
  1. 1 Preheat oven to 190°C (170°C fan). Grease a 12-hole muffin tin or line with paper cases.
  2. 2 Remove any hard stems from the dried figs and roughly chop into small pieces — about the size of a large raisin. Roughly chop the dark chocolate into chip-sized chunks. If either is sticking, a light dusting of oat flour stops them clumping.
  3. 3 Blend the rolled oats to a fine flour. Add the baking powder and a pinch of salt.
  4. 4 Mash the bananas thoroughly in a large bowl. Whisk in the eggs. Fold in the oat flour until just combined. Fold in the fig pieces and chocolate chunks, keeping back a small amount of each for the tops.
  5. 5 Divide between the muffin holes. Press a few fig pieces and chocolate chunks into the top of each.
  6. 6 Bake 20–23 minutes until risen and golden. The fig pieces on top may colour quite dark — this is correct and they will taste caramelised and jammy rather than burnt. A skewer inserted between figs and chocolate should come out with just moist crumbs.
  7. 7 Cool in the tin for 5 minutes. These keep particularly well — store in a sealed container for 4 days, or freeze for up to 1 month.

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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
53
GI Score
🟢 Low GI
11
GL / Serving
Medium Load

This recipe has a low glycemic impact — blood glucose rises slowly and steadily after eating, helping maintain energy and reduce insulin spikes.

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
681 kJ
Energy (kJ)
179 kcal
Energy (kcal)
29.9 g
Carbohydrate
16.4 g
Total Sugars
5 g
Fat
4.6 g
Protein
2.8 g
Fibre (NSP)
140 mg
Sodium
0.35 g
Salt
13.5 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 274 mg
Phosphorus 198 mg
Chloride 56.2 mg
Calcium 56.1 mg
Magnesium 43.9 mg
Choline 43.5 mg
Vitamin A (RE) 17.6 µg
Folate 16 µg
Selenium 3.8 µg
Vitamin K 3.2 µg
Vitamin C 1.7 mg
Iron 1.4 mg
Chromium 0.833 µg
Manganese 0.811 mg
Zinc 0.803 mg
Niacin equivalents (NE) 0.593 mg
Vitamin E (alpha-TE) 0.466 mg
Pantothenic Acid (B5) 0.449 mg
Vitamin D 0.394 µg
Niacin (B3) 0.393 mg
Vitamin B12 0.338 µg
Thiamin (B1) 0.228 mg
Copper 0.192 mg
Vitamin B6 0.145 mg
Riboflavin (B2) 0.096 mg
Minerals
Iodine 7 µg
Fatty acids
Monounsaturated fat 0.947 g
Saturated fat 0.545 g
Polyunsaturated fat (PUFA) 0.532 g
Trans fat 0.002 g
Sugars (breakdown)
Sucrose 5.7 g
Glucose (dextrose) 5.5 g
Fructose 5.1 g
Lipids
Cholesterol 0.55 mg
Carbohydrate (breakdown)
Starch 13.4 g
Amino acids
Glutamic acid 207 g
Aspartic acid 163 g
Leucine 140 g
Serine 116 g
Lysine 115 g
Valine 103 g
Arginine 99.9 g
Alanine 90.9 g
Phenylalanine 89 g
Isoleucine 85.6 g
Threonine 76.2 g
Proline 68.5 g
Tyrosine 67.1 g
Glycine 54.1 g
Methionine 53.1 g
Cysteine 38.9 g
Histidine 38.7 g
Tryptophan 24.2 g
Carotenoids
Lutein + Zeaxanthin 68.2 µg
Beta-carotene 4.3 µg
Lycopene 0.667 µg
Proximate
Water 28.8 g
Vitamins
Biotin (Vitamin B7) 3.4 µg
Retinol (vitamin A) 1.3 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.171 g
Omega-3 (Alpha-linolenic acid) 0.021 g
Flavonols
Quercetin 0.33 mg
Kaempferol 0.02 mg
Myricetin 0.003 mg
Flavones
Luteolin 0.002 mg
Flavanols (Flavan-3-ols)
Catechin (+) 1.2 mg
Epicatechin (-) 0.316 mg
Anthocyanins
Cyanidin (total glycosides) 0.118 mg
Delphinidin (total glycosides) 0.007 mg
Isoflavonoids
Genistein 0.001 mg
Isoflavonoids (total) 0.001 mg

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