Banana with peel

Fruit

Item Rating: 81/100

1 serving (118 grams) contains 105 calories, 1.3 grams of protein, 0.3 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (236g)

Calories		210.0
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.0 mg	0%
Total Carbohydrates		54.0 g	19%
	Dietary Fiber	6.2 g	22%
	Sugars	28.8 g
protein		2.6 g	5%
Vitamin D		0 mcg	0%
Calcium		12.0 mg	0%
Iron		0.6 mg	3%
Potassium		844 mg	17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 5 cal (2.3%)

Protein: 10 cal (4.5%)

Carbs: 216 cal (93.2%)

About Banana with peel

Bananas, originating from Southeast Asia, are one of the most widely consumed fruits worldwide, often associated with tropical cuisines and snacks. The banana peel, typically discarded, is edible and rich in nutrients. A banana with the peel contains carbohydrates, fiber, potassium, vitamin C, and vitamin B6, while the peel adds additional fiber, antioxidants, and polyphenols. For a medium banana with peel (120g), the approximate caloric value is 105 calories, with the peel being minimal in calories itself but high in dietary fiber, which aids digestion and provides a feeling of fullness.

Health Benefits

• Rich in potassium (358 mg per medium banana), supporting heart health and healthy blood pressure levels.
• Provides vitamin C (about 9% of daily recommended intake), boosting immune function and skin health.
• High dietary fiber content (3.1g per whole banana), promoting digestive health and preventing constipation.
• Contains vitamin B6 (20% of daily recommended intake), essential for brain development and metabolism.
• Banana peel is rich in antioxidants, which help reduce oxidative stress and may lower inflammation.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store bananas at room temperature until ripe, then refrigerate to slow ripening. Wash thoroughly if consuming the peel to remove pesticides or dirt.

Common Questions About Banana with peel Nutrition

What is the nutritional content of a banana with peel?

A medium banana with the peel contains around 105 calories, 1.3 grams of protein, 27 grams of carbohydrates, and 0.3 grams of fat. It’s also rich in potassium, vitamin C, vitamin B6, and dietary fiber. The peel itself is high in fiber, antioxidants, and certain phytochemicals, though it is less commonly consumed.

Can I eat a banana with peel on a low-carb or keto diet?

Bananas, including the peel, are not typically suitable for a low-carb or keto diet due to their high carbohydrate content. A medium banana has 27 grams of carbs, which can exceed daily carb limits on a strict keto diet. The peel itself may have slightly fewer carbs but still contributes to the overall count.

What are the health benefits or concerns of eating a banana with peel?

Bananas are beneficial for heart health due to their high potassium content, which helps regulate blood pressure. The peel provides additional fiber, which aids digestion and promotes gut health. However, it’s important to wash the peel thoroughly to remove pesticides or contaminants before consuming.

How much banana should I eat, and should I include the peel?

A typical serving size is one medium banana, which is generally enough to reap its nutritional benefits. If you plan to eat the peel as well, consider blending it into a smoothie or cooking it to reduce its bitterness and make it easier to digest.

How does a banana with peel compare to a peeled banana in nutrition and use?

A peeled banana is easier to eat and provides the fruit's core nutrients, while the peel adds extra fiber, antioxidants, and certain beneficial compounds. The peel can also be used for creative recipes like smoothies or stir-fries, though it has a more bitter and chewy texture.

Data Sources & Scientific References