NutrimetryRestaurant nutrition made simple.

☰

Last updated: Aug 9, 2026

First Watch

Banana Nut Muffin

Sides & Small PlatesPopular

First Watch Banana Nut Muffin is fat-leaning, with about 51% of macro calories from fat. Each serving has 530 calories, 7g protein, 59g carbs, and 31g fat, making it better suited to carb-aware planning than low-carb goals.

1 serving

Serving Size

Add to Meal Ask AI about this item

530

Calories

Per serving

7 g

Protein

59 g

Carbs

31 g

Fat

Nutrition Facts

Amount per serving

Calories530 kcal

% Daily Value*

Total Fat 31 g40%

Saturated Fat 4.5 g23%

Trans Fat 0 g—

Cholesterol 80 mg27%

Sodium 360 mg16%

Total Carbohydrate 59 g21%

Dietary Fiber 2 g7%

Total Sugars 34 g—

Protein 7 g14%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

530

kcal

Protein7 g (5%)

Carbs59 g (43%)

Fat31 g (51%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density1.3/10

5% of macro calories come from protein.

Satiety index3.8/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate133 min walk

About 53 minutes of running for these calories.

Key Nutrients

Protein 7 g14%

Fiber 2 g7%

Sodium 360 mg16%

Sugars 34 g—

Saturated Fat 4.5 g23%

How we calculate these values

Diet Compatibility

High protein1.3/10 protein density from 7g protein and 530 calories.No

Lower carb59g carbs per serving.No

Low fat31g total fat per serving.No

High sugar34g total sugars per serving.Yes

High sodium360mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Banana Nut Muffin has 320 more calories than 100% Cold Squeezed Orange Juice, Large and 4g more protein. Compare

Banana Nut Muffin has 420 more calories than 100% Cold Squeezed Orange Juice, Small and 5g more protein. Compare

100% Cold Squeezed Orange Juice, Large210 kcal · 3 g protein100% Cold Squeezed Orange Juice, Small110 kcal · 2 g proteinA.M. Superfoods Bowl, Add Granola with Almonds120 kcal · 3 g proteinA.M. Superfoods Bowl, Side of Toast with Almond Butter410 kcal · 13 g proteinAdd Cage-Free Egg Whites60 kcal · 13 g proteinAdd Cage-Free Scrambled Eggs220 kcal · 15 g protein

Compare with 100% Cold Squeezed Orange Juice, Large

Banana Nut Muffin Compared With Nearby Items

First Watch Banana Nut Muffin is listed in the Sides & Small Plates category with 530 calories, 7g protein, 59g carbs, and 31g fat per serving.

Data Source and Methodology

Nutrition values for Banana Nut Muffin are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

Ask AI about this item

Get personalized nutrition advice and meal ideas.

Is this good for muscle gain?Can I eat this while cutting?

Ask AIAsk Nutrimetry AI