Are Bananas good for you?
People often assume that including all fruits and vegetables in a balanced diet is beneficial. However, should we include bananas? We explore the health benefits of bananas and if you should include them regularly in your diet.
How many calories are in a banana?
A medium-sized banana on average contains 105 calories. The number of calories in a banana is of course highly dependent on the size, with the number of calories easily ranging between 72 to 135 calories on average.
Banana nutrition
Here we take a look at some of the vitamins and minerals a banana contains, and how this can support your daily recommended intake.
How much protein in a banana
A medium-sized banana contains around 1.3g of protein. This is around 2% of your daily recommended intake. Typically, fruits are not well-known for high levels of protein. If you are looking for good sources of protein in fruit, we recommend guava, avocado and jackfruit, which contains 2.8-4.4g of protein per cup!
How much potassium in a banana
Bananas have a reputation for being an excellent source of potassium, containing 422.2mg in a medium-sized banana. Potassium helps to regulate and maintain fluid levels inside our cells. Sodium then helps to regulate fluid levels outside our cells.
Potassium can also assist with muscle contraction and to regulate blood pressure. This can help to reduce the risk of heart disease. You can find potassium in a variety of different foods including sweet potatoes, spinach, and yogurt.
How much fibre is in a banana
Commonly, there are 3.1 grams of fibre in a medium-sized banana. Depending on size, the fibre content can range between 2.1 and 4 grams. A medium banana provides 12% of your daily fibre needs, making it a high-fibre fruit. This can, as a result, help support healthy bowel movements.
Do bananas cause constipation?
Despite being high in fibre, unripened and green bananas can cause constipation because of their binding effect. Therefore if you are looking to prevent constipation, we would recommend waiting until the banana ripens!
Unripened bananas however can provide a prebiotic source, helping to feed the healthy bacteria in your large intestine!
How much sugar in a banana
In a medium-sized banana, there is on average 15g of naturally occurring sugars. The body breaks down natural sugar more slowly than added sugars in food, which helps maintain a stable metabolism. If you're looking to reduce your sugar content, keep to natural sources of sugar rather than added sugar.
How many carbs in a banana?
A banana has 27g of carbohydrates, which equates to 9% of your daily recommended amount. Carbohydrates provide energy which can support the functionality of the body and support physical exercise. Bananas are in-fact one of the highest sources of carbohydrates, following closely behind more well-known sources such as sweet potatoes, beans and grains.
Are bananas fattening?
A medium-sized banana contains just 0.4g of healthy fats, which is almost 0% of your daily recommended amount. There is no evidence that bananas can gain weight gain, and replacing high-fat foods with bananas could help you to lose weight over time. If you are interested in losing weight safely, we would recommend speaking to a registered dietitian for more advice.
How many bananas a day?
Whilst there is no strict limit on the number of bananas you should eat a day, we would recommend eating only 1-2 bananas. This is because of their high carbohydrate and sugar content. Whilst a much healthier option than processed foods, be careful not to exceed your daily sugar and carbohydrate requirements.
If you do decide to eat a banana today, don't forget to add it to Food Story!
