Nutritional value of bananas

Bananas are rich in fiber and antioxidants. One medium-sized banana (118 grams) contains about:

Calories: 105

Net carbohydrates: 24 grams

Fiber: 3.1 grams

Protein: 1.3 grams

Fat: 0.4 grams

Potassium: 9% of daily requirement (RDI)

Vitamin B6: 33% of the RDI

Vitamin C: 11% of the RDI

Magnesium: 8% RDI

Bronze: 10% RDI

Manganese: 14% RDI


Each banana has only about 105 calories and contains almost only water and carbohydrates. They contain very little protein and almost no fat.

The carbohydrates in unripe green bananas are mainly composed of starch and resistant starch. As it ripens, starches turn into sugars (glucose, fructose, and sucrose).

Bananas are rich in carbohydrates. Carbohydrate composition changes during ripening. Unripe green bananas contain up to 80% starch by dry weight.

During ripening, starches convert to sugars (such as sucrose, fructose, and glucose) and less than 1% remains when the banana is fully ripe. Bananas have a relatively low glycemic index, possibly due to their high fiber and resistant starch content.

Unripe bananas can contain large amounts of resistant starch, which can pass through the intestines without being digested. In the large intestine, this starch is fermented by bacteria into butyrate, a short-chain fatty acid beneficial for gut health.

Bananas are also a good source of other types of fiber such as pectin. As bananas ripen, the percentage of water-soluble pectin increases, which is one of the reasons they become soft as they age. Both pectin and resistant starch reduce blood sugar spikes after meals.
Vitamins and minerals

Bananas are a great source of many vitamins and minerals, especially potassium, vitamin B6 and vitamin C:

Kali. Bananas are rich in potassium. A diet rich in potassium can be good for blood pressure and heart health.

Vitamin B6. One medium-sized banana provides up to 33% of the RDI for this vitamin.

Vitamin C. Like most fruits, bananas also contain vitamin C.