Mashed banana

Snack

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 Mashed banana

Mashed banana, a simple preparation of ripe bananas, is a versatile food used worldwide in various cuisines. Native to Southeast Asia, bananas have become staples in tropical and subtropical regions. When mashed, bananas are commonly used in desserts, baby food, and as a natural sweetener in baked goods or smoothies. Nutritionally, bananas are rich in carbohydrates, particularly natural sugars like fructose and glucose, making them an excellent source of quick energy. They are also high in dietary fiber, vitamin C, potassium, and vitamins B6 and B9 (folate), with low fat and protein content. This profile makes mashed bananas a nourishing choice for individuals of all ages, fitting well into various dietary patterns.

Health Benefits

• Supports heart health due to high potassium content (9% DV per medium banana), which helps regulate blood pressure.
• Aids digestion because bananas are rich in dietary fiber (3 grams per medium banana), promoting bowel regularity.
• Boosts energy levels with natural sugars and carbohydrates, making them an ideal pre- or post-workout snack.
• Provides immune support through vitamin C (10% DV per medium banana), which is crucial for immune function.
• Promotes red blood cell production thanks to vitamin B6 (20% DV per medium banana), essential for hemoglobin synthesis.

Dietary Considerations

Allergens: None known

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

Selection and Storage

Store whole bananas at room temperature until ripe, then refrigerate to slow further ripening. Mash bananas just before use to prevent browning, or add a small amount of lemon juice to maintain color.

Common Questions About Mashed banana Nutrition

What are the key nutritional values of mashed banana?

Mashed banana is rich in carbohydrates, with approximately 25 grams per 100 grams. It contains 1 gram of protein, is low in fat (<0.3 grams), and provides about 90 calories per 100-gram serving. Bananas are a great source of potassium (around 358mg per 100g), vitamin C, and dietary fiber.

Is mashed banana suitable for a keto diet?

Mashed banana is not ideal for a keto diet as it is high in natural sugars and carbohydrates, with about 22-25 grams of carbs per 100 grams. This is significantly higher than what is typically allowed in a ketogenic diet, which restricts carbs to about 20-50 grams per day.

What are the health benefits of eating mashed bananas?

Mashed bananas are a good source of potassium, which supports heart health and muscle function. They also contain vitamin C and dietary fiber, which promote digestive health and boost immunity. However, because they are high in sugars, they should be consumed in moderation by individuals with diabetes or insulin sensitivity.

How much mashed banana should I eat for a balanced portion?

A standard serving of mashed banana is typically about 1/2 cup or 100 grams, which equates to one medium banana. This portion provides approximately 90 calories, 25 grams of carbs, and 1 gram of protein. It is a suitable amount for a snack or addition to smoothies or baked goods.

How does mashed banana compare to other mashed fruits like applesauce?

Mashed banana is higher in calories, natural sugar, and potassium than unsweetened applesauce. While applesauce provides about 45-50 calories and 12 grams of carbs per 100 grams, mashed banana delivers nearly double the calories and carbs. Applesauce is often lower in fiber, whereas mashed banana provides 2-3 grams of fiber per 100 grams.

Data Sources & Scientific References