Food Nutrient Profile - Bananas

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Nutrients in 100 grams of Bananas

Raw Bananas (Musa acuminata Colla).

Macros Ratio

Protein Fat Carbs
4%
3%
93%
100 g ▼

Macro Nutrients

Bananas
Energy89 kcal
3.07%
Raw Bananas provide 89kcal of Energy per 100 grams, meeting 3.07% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.33 g
0.34%
Raw Bananas provide 0.33g of Fat per 100 grams, meeting 0.34% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.11 g
0.35%
Raw Bananas provide 0.11g of Saturated Fat per 100 grams, meeting 0.35% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.027 g
1.7%
Raw Bananas provide 0.027g of Omega 3 per 100 grams, meeting 1.7% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.046 g
0.27%
Raw Bananas provide 0.046g of Omega 6 per 100 grams, meeting 0.27% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Bananas provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate23 g
17.6%
Raw Bananas provide 23g of Carbohydrate per 100 grams, meeting 17.6% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars12.2 g
17%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Bananas provide 12.2g of Sugars per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose4.85 g
6.7%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Bananas provide 4.85g of Fructose per 100 grams, meeting 6.7% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose5 g
%
Raw Bananas provide 5g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose2.4 g
%
Raw Bananas provide 2.4g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber2.6 g
6.84%
Raw Bananas provide 2.6g of Fiber per 100 grams, meeting 6.84% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.1 g
1.95%
Raw Bananas provide 1.1g of Protein per 100 grams, meeting 1.95% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Bananas
Vitamin A3 μg
0.33%
RAE, retinol activity equivalents
Raw Bananas provide 3μg of Vitamin A per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.031 mg
2.6%
Thiamine
Raw Bananas provide 0.031mg of Vitamin B1 per 100 grams, meeting 2.6% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.073 mg
5.6%
Riboflavin
Raw Bananas provide 0.073mg of Vitamin B2 per 100 grams, meeting 5.6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.67 mg
4.16%
Niacin, nicotinic acid, niacinamide
Raw Bananas provide 0.67mg of Vitamin B3 per 100 grams, meeting 4.16% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.33 mg
6.68%
Pantothenic acid
Raw Bananas provide 0.33mg of Vitamin B5 per 100 grams, meeting 6.68% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.37 mg
28.2%
Pyridoxine
Raw Bananas provide 0.37mg of Vitamin B6 per 100 grams, meeting 28.2% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B70 μg
0%
Biotin
Raw Bananas provide 0μg of Vitamin B7 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 30μg for Men 19-50 years
Vitamin B920 μg
5%
Folates and Folic Acid
Raw Bananas provide 20μg of Vitamin B9 per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Bananas provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C8.7 mg
9.67%
Ascorbic acid
Raw Bananas provide 8.7mg of Vitamin C per 100 grams, meeting 9.67% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Bananas provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.1 mg
0.67%
Tocopherols and Tocotrienols
Raw Bananas provide 0.1mg of Vitamin E per 100 grams, meeting 0.67% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0.5 μg
0.42%
Phytomenadione or phylloquinone
Raw Bananas provide 0.5μg of Vitamin K per 100 grams, meeting 0.42% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Bananas
Calcium5 mg
0.5%
Raw Bananas provide 5mg of Calcium per 100 grams, meeting 0.5% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.078 mg
8.67%
Raw Bananas provide 0.078mg of Copper per 100 grams, meeting 8.67% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride2.2 μg
0.055%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Bananas provide 2.2μg of Fluoride per 100 grams, meeting 0.055% of the Recommended Dietary Allowance (RDA) of 4000μg for Men 19-50 years
Iron0.26 mg
3.25%
Raw Bananas provide 0.26mg of Iron per 100 grams, meeting 3.25% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium27 mg
6.43%
Raw Bananas provide 27mg of Magnesium per 100 grams, meeting 6.43% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.27 mg
11.7%
Raw Bananas provide 0.27mg of Manganese per 100 grams, meeting 11.7% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus22 mg
3.14%
Raw Bananas provide 22mg of Phosphorus per 100 grams, meeting 3.14% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium358 mg
10.5%
Raw Bananas provide 358mg of Potassium per 100 grams, meeting 10.5% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1 μg
1.8%
Raw Bananas provide 1μg of Selenium per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium1 mg
0.067%
Raw Bananas provide 1mg of Sodium per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.15 mg
1.36%
Raw Bananas provide 0.15mg of Zinc per 100 grams, meeting 1.36% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water75 g
2.02%
Raw Bananas provide 75g of Water per 100 grams, meeting 2.02% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Bananas: 100g Serving Size - Health Benefits and Nutrition Facts

Discover the nutritional data of bananas, including macro and micronutrients in 100g of raw bananas. Learn about the health benefits of this popular fruit.

Vitamins in 100 Grams of Raw Bananas

Bananas are not just a tasty snack; they also pack a nutritional punch! Let's break down the vitamins you'll find in 100 grams of raw bananas:

Minerals in 100 Grams of Raw Bananas

Bananas are also a good source of several essential minerals:

Macronutrients in 100 Grams of Raw Bananas

When it comes to macronutrients, bananas offer a balanced profile:

Conclusion

In summary, bananas are a nutrient-dense fruit that can be a valuable addition to a whole-food, plant-based diet. They offer a range of essential vitamins and minerals, along with beneficial carbohydrates and fiber. So, the next time you reach for a snack, consider a banana for a delicious and nutritious option!

Frequently Asked Questions about Bananas

What are the health benefits of Bananas?

Bananas are a great source of essential nutrients such as potassium, vitamin C, vitamin B6, and dietary fiber. They can help support heart health, aid digestion, regulate blood sugar levels, and provide a quick source of energy. Additionally, bananas are a convenient and versatile fruit that can be easily incorporated into a vegan diet.

Are there any potential risks or side effects of consuming Bananas?

Bananas are generally safe and healthy to consume. However, some potential risks or side effects may include allergic reactions in individuals with a banana allergy, gastrointestinal issues such as bloating or gas in some people with sensitive stomachs, and a high sugar content which may not be suitable for individuals with diabetes or those monitoring their sugar intake. Overall, bananas are a nutritious fruit that can be enjoyed as part of a balanced diet.

Can I lose weight by eating more Bananas?

Bananas can be a healthy part of a balanced diet, but simply eating more bananas alone may not lead to weight loss. To effectively lose weight, it's important to focus on overall calorie intake, portion sizes, and consuming a variety of nutrient-dense foods. Incorporating bananas into a well-rounded diet that includes plenty of fruits, vegetables, whole grains, and plant-based proteins can support weight loss goals.

Can I gain more muscles by eating more Bananas if I train consistently?

While bananas are a nutritious fruit that can provide energy for workouts, they alone will not directly lead to muscle gain. To build muscle, it's important to consume a balanced diet that includes a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, consistent strength training exercises are essential for muscle growth. Incorporating a variety of nutrient-dense foods and a well-rounded training program will be more effective in supporting muscle development.

Can I eat Bananas if I have diabetes?

Yes, bananas can be included in a diabetes-friendly diet in moderation. They are a good source of fiber, vitamins, and minerals. However, it's important to monitor your blood sugar levels and portion sizes when consuming bananas, as they do contain natural sugars that can affect blood glucose levels. It's best to enjoy bananas as part of a balanced meal or snack to help prevent blood sugar spikes.

Can I consume Bananas if I am on a Keto diet?

Bananas are not typically recommended on a strict keto diet due to their higher carbohydrate content. One medium banana contains about 27 grams of carbs, which can make it challenging to stay within the low-carb limits of a keto diet. It's best to opt for lower-carb fruits like berries or avocados if you are following a keto diet.

Can I eat Bananas if I am on a low fat diet?

Yes, bananas can be included in a low-fat diet as they are naturally low in fat and a good source of essential nutrients such as potassium, vitamin C, and dietary fiber. Just be mindful of portion sizes to ensure you are meeting your dietary goals.

What is the environmental impact of producing Bananas?

Banana production can have a significant environmental impact due to factors such as deforestation, pesticide use, water consumption, and transportation emissions. It's important to choose organic and sustainably sourced bananas to minimize these impacts.




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