Looking for a Personalized Diet Plan?
Banana Calories, Nutrition, and Health Benefits
TLDR
- Bananas are a good source of potassium, vitamin C, and manganese and an excellent source of vitamin B6.
- Bananas are a low-calorie option, making them an excellent choice for a healthy snack.
- Their fiber and water content can also contribute to a sense of fullness, potentially aiding in appetite control and reducing your overall calorie intake.
If you're in search of a delectable and health-conscious fruit to include in your diet, look no further than the banana! This well-known fruit boasts an array of nutritional benefits and is conveniently available at your local grocery store.
In this article, we will explore the various ways bananas can boost your health and well-being. Keep reading to uncover why you should regularly include bananas in your shopping list.
How many calories are in a banana?
| Banana Serving Size (in grams) | 1 Banana Calories (kcal) | 2 Bananas Calories (kcal) | 3 Bananas Calories (kcal) | 4 Bananas Calories (kcal) |
|---|---|---|---|---|
| 1 Piece (100 grams) | 108 | 216 | 324 | 432 |
Banana nutritional facts
One piece or 100 grams of banana contains 108 kcal. It contains 92.7 % carbohydrates, 4.6% protein, and 2.7 % fat. Bananas are a good source of potassium, vitamin C, and manganese and an excellent source of vitamin B6.
| Nutrient | Amount per 100 grams |
|---|---|
| Energy ( kcal) | 108 |
| Protein (g) | 1.25 |
| Carbohydrates (g) | 25 |
| Fat (g) | 0.3 |
| Sugar (g) | 14.9 |
| Dietary fiber (g) | 2.2 |
| Sodium (mg) | 1.0 |
| Potassium (mg) | 362 |
| Manganese(mcg) | 0.4 |
| Vitamin C (mg) | 8.06 |
| Vitamin B6 (mg) | 0.5 |
| Vitamin B7 (mg) | 1.5 |
Download the HINT app and track your calories consumed from bananas.
Banana benefits
Bananas offer a wide range of benefits due to their nutritional content and versatility. Here are some of the key benefits of bananas:
1. Improve heart health
Bananas are a good source of potassium, which is an important mineral for heart health. Potassium helps to regulate blood pressure and reduce the risk of heart disease.
2. Lower blood sugar levels
Bananas contain soluble fiber, which can help to lower blood sugar levels. This is especially beneficial for people with diabetes. A small-sized banana of 100 grams contains 2.2 grams of fiber.
A study was conducted to find the impact of soluble dietary fiber (DF) on metabolic control in patients with type 2 diabetes mellitus (DM2). A total of 117 patients aged 40 to 70 were randomly assigned to receive extra soluble DF (either 10 or 20 g/day) or no additional DF (0 g/day) for one month. The results showed that both the 10 g/day and 20 g/day soluble DF groups experienced significant improvements in blood glucose levels, insulin resistance, and metabolic profiles over the short-term intervention period, without enhancing the function of the islets of Langerhans (pancreatic cells)1.
3. Aid in digestion
Bananas are a good source of insoluble fiber, which can help to keep the digestive system healthy and prevent constipation.
4. Support muscle function
Bananas contain potassium and magnesium, which are both important minerals for muscle function. Potassium helps to regulate muscle contractions, while magnesium helps to relax muscles.
5. Boost energy levels
Bananas are a good source of carbohydrates, which provide the body with energy. Bananas are also a good source of vitamin B6, which helps the body to metabolise food and produce energy.
6. Improve mood
Bananas contain vitamin B6, which also helps to produce serotonin, a neurotransmitter that plays a role in mood regulation.
A study conducted by a group of researchers at the University of Reading, issued in the renowned journal, Human Psychopharmacology: Clinical and Experimental, found that after monitoring the effects of an elevated dose of vitamin B6 on young adults for more than a month, the participants reported feeling less anxious2.
7. Support kidney health
Bananas are a good source of potassium, which is important for kidney health. Potassium helps to regulate blood pressure and reduce the risk of kidney stones.
In a study on 57 people who had recurring kidney stones and low levels of citrate in their urine, half were given potassium citrate tablets for three years, while the other half received placebo pills. The group taking potassium citrate saw a significant drop in the rate of new kidney stone formation, with 72% of them experiencing no new stones. On the other hand, the placebo group had little change, and only 20% were free from new stones. Overall, the study showed that potassium citrate effectively reduces the risk of developing new kidney stones in individuals with low citrate levels in their urine3.
8. Protect against cancer
Bananas contain antioxidants, which can help to protect cells from damage. This may help to reduce the risk of developing certain types of cancer.
Studies conducted in laboratories have indicated that lectin, a protein naturally found in bananas, may have the potential to inhibit the growth of leukaemia cells. Lectin functions as an antioxidant, which aids in the elimination of harmful molecules known as free radicals. By reducing the accumulation of free radicals, lectin may play a role in preventing cell damage, potentially lowering the risk of cancer4.
9. Promote weight loss
Bananas are a low-calorie food that is high in fiber. This makes them a good snack for people who are trying to lose weight.
A study was conducted on 252 women for 20 months, to investigate the impact of changes in fiber intake The researchers found that for every extra gram of fiber the women ate per day, their body weight was around 0.55 pounds (0.25 kg) lower5.
10. Support post-exercise recovery
Bananas are a good source of carbohydrates and potassium, which are both important nutrients for post-exercise recovery. Carbohydrates help to replenish the body's energy stores, while potassium helps to prevent muscle cramps.
11. Improve skin health
Bananas contain vitamin C, which is important for collagen production. Collagen helps to keep the skin looking young and healthy.
Bananas are a nutritious and delicious fruit that can be enjoyed by people of all ages. They are a convenient snack or addition to any meal. These benefits highlight the versatility and nutritional value of bananas, making them a popular and beneficial fruit to include in your diet.
Top 10 Recipes of Banana
While incorporating bananas into your diet may have some potential benefits, you should be aware of how it is prepared and the resulting nutrition profile of the recipe.
1. Banana Lassi
1 glass (240 mL) of banana lassi has 245 kcal. Out of these calories, 61.3% is from carbohydrates, 11.1 % is from protein, and 27.6 % is from fat.
Banana lassi is a good source of protein, probiotics, potassium, vitamin D, phosphorus, riboflavin, and vitamin B6, and an excellent source of calcium, and vitamin B12. HINT: This refreshing drink helps to soothe the digestive system and boosts immunity.
2. Banana Raita
1 small cup ( 100 grams ) of banana raita has 85 kcal. Out of these calories, 69.9% is from carbohydrates, 11.2 % is from protein, and 18.9 % is from fat.
Banana raita is a good source of probiotics, protein, vitamin B6, and vitamin B12. It helps in boosting immunity and in the production of red blood cells.
3. Banana Milkshake
1 glass (240 mL) of banana milkshake has 262 kcal. Out of these calories, 57.0 % is from carbohydrates, 9.9 % is from protein, and 33.1 % is from fat.
Banana milkshakes are a good source of protein, potassium, vitamin D, riboflavin, calcium, phosphorus, magnesium, selenium, and an excellent source of vitamin B6, vitamin B12, and manganese. Individuals with diabetes, prediabetes, and insulin resistance should avoid this milkshake as it contains high sugar content.
4. Banana dates milkshake
1 glass (240 mL) of banana dates milkshake has 269 kcal. Out of these calories, 59.0 % is from carbohydrates, 9.4 % is from protein, and 31.6 % is from fat.
Banana dates milkshakes are a good source of potassium, protein, riboflavin, vitamin D, calcium, phosphorus, magnesium, selenium, and manganese, and an excellent source of vitamin B6, and vitamin B12. Individuals with diabetes, prediabetes, and insulin resistance should avoid this milkshake as it contains high sugar content.
5. Banana nuts milkshake
1 glass (240 mL) of banana nuts milkshake has 334 kcal. Out of these calories, 47.8 % is from carbohydrates, 10.5 % is from protein, and 41.7 % is from fat.
Banana nuts milkshake is a good source of protein, dietary fiber, potassium, vitamin D, and riboflavin, vitamin B5, biotin, calcium, selenium, and an excellent source of vitamin B6, vitamin B12, vitamin E, phosphorus, magnesium, copper, manganese. Individuals with diabetes, prediabetes, and insulin resistance should avoid this milkshake as it contains high sugar content.
6. Banana smoothie
1 glass (240 mL) of banana smoothie has 220 kcal. Out of these calories, 75.8 % is from carbohydrates, 9.3 % is from protein, and 14.9 % is from fat.
Banana smoothie is a good source of protein, fiber, potassium, calcium, phosphorus, magnesium, vitamin B12, manganese, and an excellent source of vitamin B6. Individuals with diabetes, prediabetes, and insulin resistance should avoid this milkshake as it contains high sugar content.
7. Banana oats smoothie
1 glass (240 mL) of banana oats smoothie has 231 kcal. Out of these calories, 71.9 % is from carbohydrates, 11.1 % is from protein, and 17.0 % is from fat.
Banana oats smoothie is a good source of probiotics, dietary fiber, protein, calcium, phosphorus, magnesium, selenium, manganese, potassium, vitamin D, and vitamin B12, and an excellent source of vitamin B6. It makes a perfect pre-workout meal and aids in weight loss.
8. Mango banana smoothie
1 glass (240 mL) of mango banana smoothie has 197 kcal. Out of these calories, 73.9 % is from carbohydrates, 9.6 % is from protein, and 16.5 % is from fat.
Mango banana smoothie is a good source of potassium, dietary fiber, vitamin B12, calcium, phosphorus, magnesium, manganese, and an excellent source of vitamin B6, vitamin C, and vitamin D. Individuals with diabetes, prediabetes, and insulin resistance should avoid this smoothie as it contains high sugar content.
9. Banana green smoothie
1 glass (240 mL) of banana green smoothie has 203 kcal. Out of these calories, 43.1 % is from carbohydrates, 12.4 % is from protein, and 44.5 % is from fat.
Banana green smoothie is a good source of probiotics, potassium, dietary fiber, protein, thiamin, riboflavin, vitamin B5, biotin, vitamin B12, vitamin D, calcium, phosphorus, beta carotene, lutein, and an excellent source of copper, magnesium, manganese, vitamin B6, vitamin C. It helps boost immunity and aids in weight loss.
10. Cinnamon oats porridge with banana and strawberries
1 small cup ( 100 grams ) of cinnamon oats porridge with banana and strawberries
has 85 kcal. Out of these calories, 59.8 % is from carbohydrates, 11.9 % is from protein, and 28.3 % is from fat.
Cinnamon oats porridge with banana & strawberries is a good source of selenium, phosphorus, thiamine, vitamin C and vitamin D. It helps in blood sugar control and aids in weight loss.
Conclusion
Bananas aren't just a delightful and easy snack, but they also pack a nutritional punch that can greatly benefit your health. Their impressive array of advantages, ranging from promoting heart health and aiding in weight management to supporting digestive well-being and providing essential nutrients, underscores their significance in a well-rounded diet.
While bananas can't solve every health concern on their own, incorporating them into your daily eating habits, alongside other smart lifestyle choices, can make a positive difference in your overall well-being.
So, the next time you're looking for a snack or planning your meals, consider adding this versatile and delicious fruit to your menu. Keep in mind, like with any food, moderation is key to maintaining a balanced and healthy lifestyle. Savour your bananas as part of a broader approach to health and wellness that embraces both your taste buds and your body's needs.
Frequently Asked Questions
1. Are bananas good for you?
Yes, bananas are nutritious fruit packed with essential vitamins, minerals, and dietary fiber. They provide numerous health benefits, including promoting heart health, aiding digestion, and boosting energy.
2. What are the nutritional benefits of bananas?
Bananas are rich in potassium, vitamin C, B6, and dietary fiber. They are low in calories and fat, making them a healthy choice for a balanced diet.
3. Do bananas help with weight loss?
Bananas can be part of a weight management plan due to their high fiber content, which can help you feel full and satisfied. They are also a healthier alternative to sugary snacks.
4. Are green bananas as nutritious as ripe ones?
Green bananas are lower in sugar and higher in resistant starch, which can have different health benefits. Ripe bananas, on the other hand, are easier to digest and provide a quick source of energy.
5. Can bananas help with digestion?
Yes, bananas contain dietary fiber that can support healthy digestion and help prevent constipation.
6. Are bananas a good source of potassium?
Yes, bananas are known for their high potassium content, which is essential for maintaining proper muscle function, blood pressure regulation, and overall cardiovascular health.
7. Can people with diabetes eat bananas?
People with diabetes can enjoy bananas in moderation as part of a balanced diet. They should monitor their blood sugar levels and consult with a healthcare professional to determine the appropriate portion size.
8. Are there any side effects to consuming too many bananas?
Consuming excessive amounts of bananas may lead to an intake of too much potassium, which can be harmful in rare cases. Most people can safely enjoy bananas without any adverse effects.
9. Do bananas provide any mental health benefits?
Bananas contain vitamin B6, which plays a role in the production of neurotransmitters like serotonin, contributing to mood regulation. While they are not a cure for mental health issues, they can be a part of a diet that supports emotional well-being.
10. Are there any allergens in bananas?
Banana allergies are relatively rare but can occur. If you experience symptoms like itching, hives, or swelling after eating bananas, consult with a healthcare professional.
References
- Chen C, Zeng Y, Xu J, Zheng H, Liu J, Fan R, Zhu W, Yuan L, Qin Y, Chen S, Zhou Y, Wu Y, Wan J, Mi M, Wang J. Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitus. Exp Ther Med. 2016 Aug;12(2):1232-1242.
- Field D.T., et al. High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression Hum. Psychopharmacol. Clin. Exp. 2022
- Barcelo P, Wuhl O, Servitge E, Rousaud A, Pak CY. Randomized double-blind study of potassium citrate in idiopathic hypocitraturic calcium nephrolithiasis. J Urol. 1993 Dec;150(6):1761-4.
- De Mejía EG, Prisecaru VI. Lectins as bioactive plant proteins: a potential in cancer treatment. Crit Rev Food Sci Nutr. 2005;45(6):425-45
- Tucker LA, Thomas KS. Increasing total fiber intake reduces risk of weight and fat gains in women. J Nutr. 2009 Mar;139(3):576-81.
Zero Calorie Cookies
We use cookies to enhance your experience. By continuing, you are agreeing to our use of cookies. Here is our recently updated our privacy policy.