1 serving (118 grams) contains 170 calories, 1.5 grams of protein, 3.8 grams of fat, and 36.5 grams of carbohydrates.
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Nutrition Information
Calories |
244.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.5 g | 7% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 197.2 mg | 8% | |
| Total Carbohydrates | 52.5 g | 19% | |
| Dietary Fiber | 2.7 g | 9% | |
| Sugars | 28.9 g | ||
| protein | 2.1 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 5.1 mg | 0% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 800.7 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 Green banana
Green bananas are the unripe stage of the banana fruit, originating from Southeast Asia and now widely consumed globally. Common in Latin American, Caribbean, and African cuisines, green bananas are often boiled, fried, or mashed as a savory dish. Unlike yellow bananas, they are starchier and less sweet, as their resistant starch has not yet converted to sugar. A medium green banana (118g) contains approximately 105 calories, 27g of carbohydrates, 1g of protein, and is a good source of dietary fiber (3g). They also provide essential nutrients like vitamin C, vitamin B6, potassium (400mg), and magnesium (32mg). Green bananas contribute to digestive and metabolic health due to their resistant starch content, which functions as a prebiotic, fostering healthy gut bacteria growth.
Health Benefits
- Supports digestive health due to its high resistant starch and dietary fiber, which promotes healthy gut bacteria.
- Potassium-rich content supports heart health by regulating blood pressure and reducing the risk of hypertension.
- Provides vitamin B6, essential for brain development, neurotransmitter production, and red blood cell formation.
Dietary Considerations
Selection and Storage
Store green bananas at room temperature, away from direct sunlight, to allow slow ripening. If you wish to maintain their green state, refrigeration can help delay the ripening process.
Common Questions About Green banana Nutrition
What are the nutritional benefits of green bananas?
Green bananas are lower in sugar compared to ripe bananas and are rich in resistant starch, which acts as a prebiotic to support gut health. A 100g serving contains about 89 calories, 1.1g of protein, 22.8g of carbohydrates, 2.6g of fiber, and small amounts of vitamins like Vitamin C, B6, and potassium.
Can I eat green bananas on a keto diet?
Green bananas are generally not suitable for a keto diet because they are relatively high in carbohydrates, with about 23g of carbs per 100g. While their resistant starch content is beneficial for gut health, the overall carb content exceeds the limits for most keto dieters.
Are green bananas good for digestion and overall health?
Yes, green bananas are beneficial for digestion as they are rich in resistant starch, which acts as a prebiotic, feeding healthy gut bacteria. They may also help regulate blood sugar levels and improve satiety. However, consuming too many may cause bloating or gas in some individuals due to their starch content.
How much green banana should I eat in one serving?
A typical serving size is one medium green banana, which weighs about 118g and provides approximately 105 calories, 3g of fiber, and 27g of carbohydrates. Adjust portion sizes according to your dietary needs and goals, especially if you're monitoring your carbohydrate intake.
How do green bananas compare to ripe bananas in taste and nutrition?
Green bananas are less sweet and more starchy compared to ripe bananas due to their higher resistant starch content and lower sugar. Nutritionally, green bananas are better for maintaining blood sugar levels and gut health, while ripe bananas provide quicker energy due to their higher simple sugar content.
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.
- USDA FoodData - Green banana DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Fiber: Essential for a Healthy DietMayo ClinicDiscusses dietary fiber benefits, including resistant starch found in green bananas, and its role in digestive health.
- The Effects of Green Banana Fiber on Lipid and Glucose MetabolismAmerican Journal of Clinical NutritionA study exploring the impact of green banana fiber on improving blood glucose levels and cholesterol management.
- Dietary Fiber and Whole Grains in Relation to Diabetes MarkersNIH National Library of MedicineExplores how fiber and resistant starches, like those in green bananas, influence metabolism and diabetes prevention.
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.
