Banana Nutrition Profile - MunchMatter.com

Quick Overview

8.5 / 10

Health Score

Bananas are a convenient whole fruit rich in carbohydrates, potassium, vitamin B6 and fiber. They are naturally sweet, easy to digest and useful as a quick energy source.

Food typeFruit

Main energy sourceCarbohydrates

TextureSoft

Typical serving1 medium banana

Best known forPotassium

Processing levelWhole food

Calories

89 kcal

Approximate calories per 100 g of raw banana.

Protein

1.1 g

Contains a small amount of plant protein.

Water

75 g

Moderate water content compared with many fruits.

Macronutrients per 100 g

Carbohydrates 22.8 g

Sugar 12.2 g

Fiber 2.6 g

Protein 1.1 g

Fat 0.3 g

Carbohydrates

Total carbs22.8 g

Fiber2.6 g

Net carbs20.2 g

Total sugar12.2 g

Added sugar0 g

Sugar alcohols0 g

Fat Profile

Bananas are naturally very low in fat.

Total fat0.3 g

Monounsaturated fatVery low

Polyunsaturated fatVery low

Saturated fatVery low

Trans fat0 g

Cholesterol0 mg

Vitamins

Vitamin B6Excellent source

Vitamin CModerate amount

FolateSmall contribution

RiboflavinSmall amount

NiacinSmall amount

Pantothenic AcidEnergy metabolism

Minerals

PotassiumApprox. 358 mg

MagnesiumApprox. 27 mg

ManganeseApprox. 0.27 mg

PhosphorusApprox. 22 mg

CopperApprox. 0.08 mg

IronApprox. 0.3 mg

Banana Summary

Bananas are a practical energy-rich fruit with potassium, vitamin B6 and fiber.

They are naturally sweet and work well before or after exercise.

Riper bananas contain more simple sugars, while greener bananas contain more resistant starch.

They fit well into most healthy diets, but portions matter for low-carb and keto diets.

Diet Compatibility

Keto: Usually no Low Carb: Limited Atkins: Limited Mediterranean: Yes Paleo: Yes Vegan: Yes Vegetarian: Yes Gluten-free: Yes Low Fat: Yes

The Good

Good source of potassium.
Excellent source of vitamin B6.
Contains dietary fiber.
Convenient natural energy source.
Naturally fat free.
No cholesterol.
Good for smoothies and breakfast bowls.
Easy to digest for many people.
Contains resistant starch when less ripe.

The Bad

Higher in carbohydrates than many fruits.
Contains natural sugar.
Not suitable for strict keto diets.
Very ripe bananas may affect blood sugar more quickly.
Can be less filling than higher-protein foods.

Glycemic Impact

Bananas have a moderate glycemic impact that depends heavily on ripeness. Greener bananas digest more slowly, while ripe bananas contain more readily available sugars.

Glycemic indexApprox. 51

Glycemic loadApprox. 11

SugarApprox. 12.2 g

FiberApprox. 2.6 g

Net carbsApprox. 20.2 g

Blood sugar profileModerate

Digestive Profile

Bananas contain fiber and, when less ripe, resistant starch that may support gut health and digestion.

Fiber typeSoluble fiber and resistant starch

Water contentApprox. 75 g

Gut effectMay support regularity

Possible issueVery ripe bananas may feel heavy for some people

Satiety

Bananas provide moderate satiety from fiber and volume, but they are more filling when paired with protein or healthy fats.

Useful Plant Compounds

DopamineNatural plant compound

CatechinsAntioxidant compounds

Resistant starchHigher in green bananas

PectinSoluble fiber

Best Uses

Breakfast: Oats, yogurt, pancakes, smoothies

Lunch: Fruit bowls and packed snacks

Dinner: Curries, baking and sauces

Snacks: Whole banana with nuts or peanut butter