Bananas are among the most important food crops on the planet. They come from a family of plants called Musa that are native to Southeast Asia and are grown in many warmer areas of the world. Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C and various antioxidants and phytonutrients. There are many types and sizes of bananas. Their color usually ranges from green to yellow, but some varieties are red. This article tells you everything you need to know about the calories, nutritional values and health benefits of bananas.
Table of nutritional values of bananas per 100g (medium-sized banana)
| Energy value | 89 kcal |
|---|---|
| Proteins | 1.1 grams |
| Carbohydrates | 22.8 grams |
| Fibers | 2.6 grams |
| Fats | 0.3 grams |
| Sugar | 12.2 grams |
How many calories do bananas have?
100 grams of banana contains 89 calories.
Bananas are healthy and nutritious and have a lot of fiber low calories.
How many carbohydrates do bananas have?
100 grams of banana contains 22.8 carbohydrates.
Bananas are a rich source of carbohydrates, which are mainly found in the form of starch in unripe bananas and sugar in ripe bananas. The carbohydrate composition of the banana changes drastically during ripening. The main component of unripe bananas is starch. Green bananas contain up to 80% of starch measured in dry weight. During ripening, starches are converted into sugars and eventually the banana contains less than 1% when the banana is fully ripe.
The most common types of sugar in ripe bananas are sucrose, fructose and glucose.
Bananas have a relatively low glycemic index (GI) of 42-58, depending on their ripeness. GI is a measure of how quickly carbohydrates from food enter your bloodstream and raise your blood sugar.
How much fat do bananas have?
100 grams of banana contains 0.3 grams of fat.
Bananas have a little fat. A medium-sized banana contains about 105 calories, most of which come from the carbohydrates in the fruit and natural sugars.
How much protein do bananas have?
Bananas are also low in protein, with less than 1.5 grams per medium banana.
How much fiber do bananas have?
100 grams of banana contains 2.6 grams of fiber.
A large proportion of starch in unripe bananas is resistant starch, which passes through the intestines undigested. In your colon, this starch is fermented by bacteria to form butyrate, a short-chain fatty acid that appears to have beneficial effects on gut health.
Bananas are also a good source of other types of fiber, such as pectin. Some of the pectin in bananas is water soluble. As bananas ripen, the proportion of water-soluble pectin increases, which is one of the main reasons why bananas become soft as they age.
Both pectin and resistant starch moderate the rise in blood sugar after a meal.
Bananas and health
Heart health
Heart disease is the most common cause of premature death in the world. Bananas are rich in potassium, a mineral that promotes heart health and normal blood pressure. One medium-sized banana contains about 0.4 grams of this mineral. According to a large analysis of many studies, daily consumption of 1.3–1.4 grams of potassium is associated with 26% lower risk of heart disease. In addition, bananas contain antioxidant flavonoids that are also associated with a significant reduction in the risk of heart disease.
Gut flora health
Unripe, green bananas contain significant amounts of resistant starch and pectin, which are types of dietary fiber. Resistant starch and pectins act as prebiotic nutrients, supporting the growth of beneficial gut bacteria. In your gut, this fiber is fermented by beneficial bacteria that form butyrate, a short-chain fatty acid that promotes gut health.
Bananas and weight loss
Bananas are good for weight loss because they contain fiber that slows down digestion and they keep you full. Research has shown that consuming high levels of fiber can reduce the risk of weight gain by up to 30%. You can eat up to one banana a day as part of a healthy weight loss diet.
