Like most desserts, banana pudding is high in sugar and low in nutrients, such as fiber and minerals. However, adding fruit such as fresh bananas can add nutrients to the pudding and make it a more nutritious dessert or snack. For example, adding ½ cup of banana slices to banana pudding adds 1.9 g of fiber and 268 mg of potassium. Values listed are for 100 g of banana pudding made with 2 percent milk.
Calories and Carbohydrates
A 100 gram or about 3.5 oz. serving of banana pudding contains 101 calories. These calories are composed of approximately 12 percent protein, 15 percent fat and 73 percent carbohydrates. The 18.4 g of carbohydrates in banana pudding come primarily from added sugar. Because banana pudding made from dry mix does not contain any real fruit, it contains no fiber.
Fat
One serving of banana pudding made with 2 percent milk contains 1.7 g of fat. Compared to other desserts, such as cheesecake, which contains 22.5 g per serving, banana pudding is low in fat. If you prepare the pudding with whole milk instead of 2 percent milk, the fat content increases to 2.9 g per serving. Because pudding is made with milk, it contains a small amount of cholesterol. One serving made with 2 percent milk contains 7 mg, which is less than 5 percent of the maximum recommended amount per day.
Minerals
Although banana pudding is low in most minerals, it does contain a moderate amount of calcium and phosphorus. One serving of pudding provides 11 percent of the dietary reference intake of calcium for adults and 12 percent of the DRI of phosphorus for adults. Both calcium and phosphorus are important for the formation of strong bones and teeth. One serving of banana pudding also contains 164 mg of sodium, providing more than 10 percent of the maximum daily recommended amount for those with heart disease and 7 percent of the maximum daily recommended amount for all other populations.
Vitamins
Banana pudding is also low in most vitamins, with one serving providing less than 6 percent of all water-soluble vitamins except riboflavin and B-12. One serving provides 11 percent of the DRI of riboflavin and 10 percent of B-12. Riboflavin is essential for proper metabolism and B-12 is important for the prevention of some types of anemia. Banana pudding also supplies a small amount of the two fat-soluble vitamins A and D. One serving provides 7 percent of the DRI of vitamin A for women and 6 percent for men. One serving also provides 6 percent of the DRI of vitamin D.
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