Banana Nutrition Information & Facts

Get Started On Your Daily Buffet of Banana Nutrition

Dubbed "Nature's Wonder Fruit", bananas are one of the few foods in the world to contain the 6 major vitamin groups and minerals including potassium, vitamin A, vitamin C, magnesium, iron, phosphorous, calcium, vitamin B6, thiamine, niacin, copper, pantothenic acid and zinc. Bananas naturally contain three sugars; sucrose, fructose and glucose and are an excellent source of dietary fiber.

Low in calories whilst having no fat, no sodium and no cholesterol, bananas make an excellent choice for dieters and athletes. A medium banana contains about 100 calories and a large banana contains about 125 calories. Therefore, you only need two bananas to provide enough energy for a strenuous 90-minute workout.

Bananas also contain prebiotics that support the good bacteria in your intestine, and in spite of their sweetness, are rated low on the glycemic index, so they only have a small to moderate impact on blood sugar.

Compared to apples, bananas contain four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron, and twice all the other vitamins and mineral. With all the benefits of banana nutrition, it's no wonder why you find more people saying “A Banana A Day Keeps The Doctor Away.”

A wonder food, bananas are a nutritional powerhouse all condensed into a little yellow jacket!.

Adding bananas to your diet is easy. Here are some easy recipes for banana smoothies, banana breads, banana cakes, banana desserts and fresh banana salads to maximize your banana nutrition intake.

Banana Nutrition Information

How does banana nutrition stack up? Here’s what you get from 1 medium sufficiently ripe banana [about 7 inches long and 126 grams (0.28 pounds) in weight]

Total Fat = 0 g
Cholesterol = 0 g
Calories = 110
Potassium = 400 mg (10% of daily recommended value)
Dietary Fiber = 4 g (16% of daily recommended value)
Sugar = 14.8 g
Protein = 1 g (2% of daily recommended value)
Vitamin C = 16% of daily recommended value
Vitamin B6 = 20% of daily recommended value

Banana Health Benefits

The use of bananas is linked to preventing and overcoming a substantial number of illnesses and conditions. Here are some of its many benefits:

Banana is high in iron, which can stimulate the production of hemoglobin in the blood and prevent anemia.

Blood Pressure
Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg), thus having a perfect ratio for preventing high blood pressure. So much so, the US Food and Drug Administration have just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Food
Researchers working with 200 students at a Middlesex school showed that students did better on their exams by eating bananas at breakfast, break, or lunch to boost their brain power. The potassium-packed banana can assist learning by making students more alert.

The pectin content in bananas are water-absorbent, creating the necessary bulk in easing constipation, without resorting to laxatives.

Banana contains tryptophan, an amino acid that can be converted to serotonin, leading to improved mood. It also helps people suffering from “Seasonal Affective Disorder” or “Winter Depression”.

Eat a ripe banana. It normalizes colonic functions in the large intestine by absorbing large amounts of water and helps regulate proper bowel movements.

One of the easiest ways to relieve from hangover symptoms is to make a banana milk shake, sweetened with honey. The banana calms the stomach and, with a drop of honey, builds up depleted blood sugar levels, while the milk soothes and rehydrates your system.

Banana has a natural antacid effect in the body, which can sooth and relief heartburn.

Insect Bites
Rub the affected area with the inside of the banana peel to reduce swelling and irritation.

Morning Sickness
Snack on banana between every meal. This will help keep blood sugar levels up and prevent morning sickness.

Premenstrual Syndrome (PMT)
Banana is rich with vitamin B6, which can regulate blood sugar levels and help normalize premenstrual syndrome.

Bananas can also help people trying to give up smoking. Bananas contain vitamins B6 and B12, potassium and magnesium, which helps the body recover from the effects of nicotine withdrawal.

When we are stressed, our metabolic rate rises, thereby reducing potassium levels. Potassium plays a big role in normalizing the heartbeat and oxygen to the brain, and in regulating water fluid in the body. Thus, potassium from bananas can help rebalance these problems.

Stomach Ulcer
This is the only fruit that a chronic ulcer sufferer can eat without causing distress to the stomach. It neutralizes the over-acidity of the gastric juices and reduces the irritation of the ulcer by coating the stomach lining. Ripe bananas relieve acute symptoms and promote the healing process. Bananas are commonly served to ulcer patients in hospitals.

Stroke Risk
According to a study in The New England Journal of Medicine, eating bananas as part of a regular diet can reduce the risk of death by stroke by as much as 40%.

Temperature Control
Bananas can lower both the physical and emotional temperature of the body. In fact, in tropical countries, some doctors recommend pregnant women to eat bananas to make sure their baby is born with a cool temperature.

Recipes Maximising On Banana Nutrition
Banana Bread
Banana Muffins
Banana Puddings, Pies & Scones
Banana Cookies
Banana Pancakes
Banana Cakes - Western & Asian
Banana Salads, Jellos & Terrines
Banana Fritters & Chips
Banana Enzymes
Fun Banana Recipes for Kids

Banana Facts & Information
Banana History
Amazing Banana Facts

To get the best in banana nutrition, click here for some great banana recipes.

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    No Fuss Chocolate Banana Cake
    I made this one vegan for my niece and it was truly amazing! About to make it again for my in-laws and can't wait to eat some!
    Karen, December 2011

    Vietnamese Banana Cake
    I am not a good baker AT ALL....but this was easy, delicious and I will make it again for sure!!! Happy Baking!
    Valarie, Dec 2011

    Wholemeal Banana Coconut Cake
    Great recipe beautiful cake and a hit with my kids. Thanks!
    Hayley, April 2011

    Scrumptious Banana Chocolate Chip Muffins
    These muffins are absolutely beautiful! Who knew sour cream would make the muffins so good! Definitely a new family favourite :)
    Megan Fry, December 2010

    Banana Oatmeal Muffins
    Usually my muffins don't turn out that well, but these were AMAZING!. So soft and fluffy, and VERY yummy. Only problem now is that I have eaten too many :-)
    Helen Brown, November 2010

    Easy Banana Bread
    Great recipe! I had two ripe bananas at home and wanted to use them right away, so I searched for ideas on the Internet. I found this recipe and decided to give it a try. Since I only had two bananas, I used only half of every ingredient (I added a dash of cinnamon) and baked it for half the time, too! It was so delicious!
    Jay, December 2011
    Definitely easy, fast, moist and delumptious! Thank you
    Virginia, December 2011
    Lovely site I must say! when i found this recipe I thought "this is too good to be true", when I saw the comments I was like "yeah right, these are so not real". But I tried this recipe and trust me, I have NO regrets! awesome!!!! If you don't have baking soda, like I did, use two teaspoons of baking powder
    Eonique B., September 2011
    The cake (bread) is so yum I make nearly every month
    Sara, September 2011
    Thanks so much for the easy banana bread recipe. I've made other recipes but yours is by far the quickest and easiest.
    Felicity, August 2011
    Super easy, super yummy! I love this banana bread recipe. Thanks for sharing!:D
    Jess, June 2011
    Thank you for posting this recipe. The best banana bread recipe ever. My kids loved it and my work colleague loved it too. I can just eat the whole lot myself. So easy to make as well.
    Thuy Do, February 2011
    Love it! Cant believe how easy it was and what a beautiful cake it makes! Easy enough for my kids to do and so professional looking and tasting! Even our fussiest banana bread lover loved it!! VERY impressed!! A++++
    Daggy Shaggs, February 2011
    Excellent! This would have to be the most delicious and moist banana cake ever! I used wholemeal flour instead and it was still unbelievably moist. Also, I baked it for 50 mins instead, then left to cool and that helped make it more moist yet not undercooked. This has now become a firm family favourite, thankyou!.
    Hannah Wilson, January 2011

    Buttery Banana Cookies
    I'm a 12 year old girl who just loves cooking and I was trying to find an easy banana cookie recipe.. And then I found this! I added some chocolate chips just to make it taste better, but it already tasted amazing. It was all gone in 1 day! Thanks a lot.
    Lisa, December 2011
    This might be my new favorite recipe! Plain, they are like mini, takealong banana bread bites! Delicious! Then I got creative, and dipped them in semisweet chocolate, then pressed a walnut on top and now they are an elegant cookie! I wowed my friends at our cookie exchange this year, but little did they know how simple it was! Thank you for the best kept secret I'll ever have in my kitchen!
    Kasai, Dec 2011

    Chinese Style Steamed Banana Cake
    My Australian neighbour said, this banana cake can go for competition, it's moist, light, white and beautiful.
    Miki Hung, February 2011
    This was a very delicious,chewy filling and healthy desert that everybody enjoyed. even without the eggs which i came out great!!!!
    Sahana Srikanth, January 2011
    Wow - this worked like a charm even with a makeshift steamer.
    Linda Fraser, September 2010

    Easy Banana Pudding
    Was craving for some pudding and tried your recipe. It was incredibly easy and good. I also added lots of bananas to the pudding. Wow - heaven!
    Jean Rice, July 2010

    Classic Chocolate Banana Cake
    Even though I forgot the eggs, it was still so delicious and it wasn't to sweet! All you busy banana and chocolate lovers will love it cause it's easy, quick, and tastes great!
    Amp, July 2011
    Awesome - loved by my whole family!!
    Kaz Van Hees, July 2010

    Rich Buttery Banana Bread
    Great easy recipe but I used brown sugar this time instead of castor as it was all I had, and wow it was sensational!
    Sal Shepherd, December 2010

    Sour Cream Banana Bread
    Turned out lovely and moist. Was a hit with everyone. I added walnuts for a bit of texture. Thanks for the recipe!!
    Hilda Ruaine, January 2011