1 serving (118 grams) contains 105 calories, 1.3 grams of protein, 0.3 grams of fat, and 27.0 grams of carbohydrates.
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Nutrition Information
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
Source of Calories
About Bananas
Bananas are a tropical fruit native to Southeast Asia and now cultivated worldwide, particularly in regions with a warm climate. They are an integral part of many cuisines, commonly eaten raw, blended into smoothies, or used in baked goods. Bananas are rich in carbohydrates, primarily natural sugars, and dietary fiber, making them an excellent source of quick energy. A medium banana (about 118g) provides approximately 89 calories, 22.9g of carbs, 1.1g of protein, 0.3g of fat, and 2.6g of fiber. They are also notable for their potassium content (about 358mg per medium banana), along with small amounts of calcium, iron, and vitamin C. Bananas are free of cholesterol and sodium, making them a heart-healthy food choice for most people.
Health Benefits
- Supports heart health with potassium (358mg per medium banana), which helps regulate blood pressure.
- Promotes digestion with 2.6g of dietary fiber, aiding in bowel health and regularity.
- Boosts immune function thanks to vitamin C (8.7mg per medium banana), a powerful antioxidant.
- Provides quick energy with natural carbohydrates (22.9g per medium banana) ideal for pre-workout consumption.
- Contributes to bone health with a small amount of calcium (5.1mg per medium banana).
Dietary Considerations
Selection and Storage
Store bananas at room temperature until ripened. To extend shelf life, refrigerate ripe bananas in their peel; their skin may darken, but the fruit remains fresh.
Common Questions About Bananas Nutrition
Are bananas high in protein?
Bananas are not high in protein, containing only about 1.1 grams of protein per 100 grams. They are primarily a source of carbohydrates and fiber, making them an energy-rich fruit rather than a protein-dense food.
Can I eat bananas on a keto diet?
Bananas are generally not suitable for a keto diet due to their high carbohydrate content, with approximately 22.88 grams of carbs per 100 grams. Since keto diets typically restrict net carbs to around 20-50 grams per day, bananas may exceed this limit.
What are the health benefits of eating bananas?
Bananas offer several health benefits, as they are rich in potassium (about 360 mg per 100 grams), which supports heart and muscle health. They also contain dietary fiber (2.63 grams per 100 grams), aiding digestion. Additionally, their natural sugars provide a quick energy boost, but moderation is key due to their sugar content.
How many bananas should I eat per day?
The recommended portion depends on your dietary needs, but eating 1-2 medium-sized bananas daily is considered reasonable for most individuals. This provides a good mix of nutrients while avoiding excessive sugar and calorie intake.
How do bananas compare to apples nutritionally?
Bananas are higher in calories (89 vs. 52 per 100 grams) and carbohydrates (22.88 vs. 13.81 grams per 100 grams) than apples, making them a better energy source. However, apples are lower in sugar and higher in certain antioxidants, providing a different nutritional profile for those prioritizing lower sugar intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Potassium Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses potassium, a key nutrient in bananas, and its health benefits, including blood pressure regulation and muscle function.
- 2020-2025 Dietary Guidelines for AmericansU.S. Department of Health and Human ServicesHighlights bananas as part of a healthy dietary pattern and their role in fruit consumption recommendations.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
