Banana pudding is a classic Southern dessert made with layers of sweet vanilla pudding, banana slices, and vanilla wafers. It’s a crowd-pleasing treat that’s rich, sweet, and full of flavor. But with all that sugar and starch, many people wonder – just how many carbs are actually in a serving of banana pudding?
Calculating Carbs in Banana Pudding
To determine the carb count in banana pudding, we need to look at the nutrition information for each ingredient that goes into the dish:
- Vanilla pudding – Most instant pudding mixes have around 15-20g net carbs per 1/2 cup dry mix. Once prepared with milk, this equates to about 10-15g net carbs per 1/2 cup serving of prepared pudding.
- Bananas – A medium banana contains around 27g total carbs and 3g fiber. So 1 medium banana equals about 24g net carbs.
- Vanilla wafers – Vanilla wafers vary by brand, but on average contain around 21g net carbs per 1/4 cup or 20 cookies.
- Whipped cream – Whipped cream is a low carb topping, with around 0.4g net carbs per tablespoon.
The exact carb count will depend on the specific ingredients and amounts used. But here is an estimate for a typical recipe:
Carb Estimate for 1 Serving of Banana Pudding
| Ingredient | Amount | Net Carbs |
|---|---|---|
| Vanilla pudding (prepared) | 1/2 cup | 12g |
| Banana slices | 1 medium banana | 24g |
| Vanilla wafers | 1/4 cup crushed (about 20 cookies) | 21g |
| Whipped cream | 2 Tbsp | 1g |
| Total | 58g net carbs |
Based on these estimations, a single serving of banana pudding made with about 1/2 cup each of pudding and banana slices, plus 1/4 cup crushed vanilla wafers and a dollop of whipped cream, would contain around 58g of net carbs.
Factors That Impact Carb Count
There are a few factors that can raise or lower the carb count in a recipe for banana pudding:
- Pudding – Using a lower carb pudding made with almond milk or coconut milk could reduce the carb count by a few grams per serving.
- Bananas – The riper the bananas, the more carbs they contain. Very ripe or extra large bananas have more carbs than medium or small bananas.
- Wafers – Substituting lower carb vanilla wafers made with almond flour would reduce the carb impact versus regular all-purpose flour wafers.
- Whipped cream – Being heavy-handed with the whipped cream topping can slightly increase carbs from what’s estimated here.
- Portion sizes – Eating a larger portion would increase the carb count; smaller portions reduce it.
You can tweak the recipe based on your own carb goals or dietary needs. For example, using a keto-friendly pudding made with low carb sweeteners could create a lower carb banana pudding. But the estimates here represent a standard, classic banana pudding recipe.
Tips for Reducing Carbs
If you’re looking to lighten up the carb load in banana pudding, here are some tips:
Use Low Carb Vanilla Wafers
Swap regular vanilla wafers for lower carb/keto versions made with almond or coconut flour instead of wheat flour. This can save 15-20g carbs per serving.
Make Lower Carb Pudding
Prepare sugar-free, low carb vanilla pudding using your preferred method and ingredients like unsweetened almond milk and zero-calorie sweetener instead of high carb corn starch and sugar.
Cut Back on Bananas
Bananas are the highest carb ingredient, so cutting back on the amount of banana slices used can help reduce overall carbs. Or use less ripe bananas which have slightly fewer carbs.
Top with Berries Instead of Bananas
Use fresh raspberries, blackberries or strawberries as a lower carb topping instead of banana slices. 1/2 cup of berries has about 4-10g net carbs vs. 24g in a banana.
Easy Low Carb Substitutions
Some easy ingredient swaps for lower carb banana pudding:
| Higher Carb | Lower Carb Substitution |
|---|---|
| Sugar | Monkfruit or stevia |
| Heavy cream | Full fat coconut milk |
| Cornstarch | Xanthan gum or psyllium husk powder |
| Graham crackers | Low carb vanilla wafers or nuts |
Low Carb Banana Pudding Recipe
Here is a recipe for a lower carb banana pudding, using some substitutions to reduce the net carbs per serving from 58g down to 25g net carbs:
Ingredients
- 2 cups unsweetened almond milk
- 1 (3.4 ounce) package instant sugar free banana pudding mix
- 1/2 teaspoon xanthan gum
- 1 cup heavy whipping cream
- 1/2 teaspoon vanilla extract
- 1 medium banana, sliced
- 20 low carb vanilla wafers or sub coconut flakes
Instructions
- In a medium bowl, whip 1 cup of the almond milk with a hand mixer until frothy, about 2 minutes.
- Add in pudding mix, xanthan gum, vanilla extract and remaining 1 cup almond milk. Beat for 2 minutes until thick and creamy.
- In another bowl, use hand mixer to whip heavy cream until stiff peaks form. Fold whipped cream into pudding mixture.
- Slice banana and mix gently into pudding mixture.
- Spoon 1/2 cup pudding mixture into serving dishes. Top with crushed low carb vanilla wafers or toasted coconut flakes.
- Chill pudding for at least 1 hour before serving. Store leftovers in the refrigerator.
Nutrition Info Per Serving
This makes 6 servings. Each serving has:
- 160 calories
- 16g fat
- 3g protein
- 25g net carbs
By using low carb ingredients, you can cut the net carbs per serving almost in half compared to a classic recipe, while still enjoying all the delicious banana pudding flavor!
The Bottom Line
A bowl of classic homemade banana pudding can have around 58g of net carbs, depending on the exact recipe and portion size. This carb count comes mainly from the bananas, vanilla wafers, and traditional high carb pudding mix.
However, there are several easy substitutions you can make to lower the carbs if desired. Using low carb vanilla wafers, sugar free pudding mix, and minimizing bananas can create a lighter banana pudding with around 25g net carbs per serving. While not keto-friendly, this puts it in a more moderate carb range.
No matter which way you enjoy it, banana pudding is a tasty and comforting dessert. If carbs are a concern, be mindful of portions and use lower carb ingredients when possible. That way you can happily indulge your craving for this Southern classic without going overboard on carbs.
