Banana

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Banana Nutrition Facts

One medium-sized banana (118g) provides 105 calories, 27g of carbohydrates, 14.4g of sugars, and 1.3g of protein. Bananas are known as a great source for potassium, and one serving contains 422mg of potassium. The nutrition information is provided by the USDA.1

  • Calories: 105
  • Fat: 0.4g
  • Sodium: 1.2mg
  • Carbohydrates: 27g
  • Fiber: 3.1g
  • Sugars: 14.4g
  • Protein: 1.3g
  • Potassium: 422mg
  • Vitamin C: 10.3mg
  • Magnesium: 31.9mg

Carbs

Bananas are primarily made up of carbohydrates, with 27 grams per medium banana (defined as 7″ to 7 7/8″ long). This includes 3 grams of fiber and just over 14 grams of naturally occurring sugar. People with diabetes should count bananas as 2 carb counts or 2 carb choices.

As bananas ripen, some of the resistant starch (fiber) converts to sugar, meaning that a yellow banana with brown spots has more sugar and less fiber than a green banana of the same size. The glycemic index for bananas ranges from 48–54.2

Fats

Bananas are low in fat, with less than 1/2 gram per medium-sized banana.

Protein

Bananas are pretty low in protein as well, with under 1.5 grams per medium banana.

Vitamins and Minerals

Bananas are known for their potassium content with one medium-sized banana offering 422mg potassium, or about 9% of the daily value set by the USDA.3 Along with potassium, bananas contain some vitamin C, folate, magnesium, and choline.

Calories

One medium-sized banana (118g) contains 105 calories.

Summary

Bananas are a great potassium-loaded food which also contains carbohydrates, vitamin C, and magnesium.

Health Benefits

Bananas are a popular fruit with lots of benefits to offer beyond that post-run hit of potassium. Here are some ways bananas may improve your health.

Improves Diabetes Management

Green bananas are high in resistant starch, which acts like fiber during digestion. Due to their health benefits, green bananas are often ground into a pulp or flour to be used in functional food products and scientific studies.

A review of several studies found green banana flour effective in improving insulin sensitivity, promoting weight loss, and reducing some of the liver and kidney issues associated with diabetes—all helpful effects for long-term management of the disease.4

Promotes Regularity

Bananas are a good source of prebiotics, the fermentable fibers that help feed “good bacteria,” or probiotics, in the gut.5 Prebiotics aid digestion by promoting the growth of bacteria that help digest food. Pairing bananas with foods that contain live cultures (such as yogurt) is a great way to support gut health, digestion, and regularity.

Furthermore, studies evaluating the effects of green bananas show benefits for both constipation and diarrhea treatment in children.4 Eating bananas is a simple way to get the digestive system on the right track.

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