Nutritional Facts of Banana

A banana weighing 100g contains 90 calories. The number of calories in a banana range from 72 to 135 depending on the size and weight of the fruit. A sliced cup of serving of 150g banana contains 134 calories while one mashed cup of 225g banana contains 200 calories. Banana is a nutrient-dense fruit that is readily available at almost any time of the year.  A banana contains vitamins, minerals, potassium and carbohydrates. Banana is an excellent post-workout snack that helps muscle replenishment. It also improves reproductive health and aids digestion. Find out more about the benefits of bananas below.  

The banana nutritional value consists of a high number of nutrients such as vitamins, minerals, potassium and carbohydrates. Let’s have a detailed look at the same:

 

Contrary to popular belief, green bananas can have just as many calories as yellow bananas. While the main component in a ripe yellow banana is carbohydrates, for a green or unripe banana it is starch and unresistant starch. This starch is converted into carbs once the banana becomes ripe. However, if you eat a green or unripe banana, the starch and unresistant starch are converted into SCFAs (short-chain fatty acids) by the bacteria in your gut. These SFCAs are then used by your body in the form of energy, meaning the calories for an unripe or ripe banana remain the same.

Did You Know Banana Can Help Shed Extra Weight?

Studies have shown that eating a single banana before working out can help you shed some extra pounds. They are a good addition to your balanced diet, as they consist of vital nutrients and are a good source of fibre, thus, keeping your stomach full without you having to worry about your weight.

 

Most doctors advise eating a maximum of 2 bananas each day because calories in 1 banana is 105. Thus, eating two bananas can mean consumption of 210 calories, which is an appropriate amount for an adult.

Having bananas is a healthy choice but how many calories does it have as compared to other fruits? Let’s have a look at the table below to understand the calories in bananas and other fruits.

Check our calorie calculator to determine what should be your daily calorie intake.

The nutritional value of a banana slightly changes as it progresses through four distinct stages of ripening. However, it remains edible even when they are overripe. Let’s look at the characteristics of each stage -

1.Raw Bananas or Green Bananas

These bananas are still raw and are typically harder. They do not taste sweet like ripe ones. Green bananas are often used in the preparation of savoury dishes. Due to the high content of resistant starch, the nutritional value of bananas has fibre in abundance when raw. Some of the benefits that green bananas offer include relief from diarrhoea and constipation, supporting a healthy gut, and weight loss.

2. Ripe Bananas or Yellow Bananas

In this stage of ripening, the skin turns yellow and the flesh takes on a creamy, sweet flavour. Yellow bananas are a delicious treat packed with healthy vitamins and minerals like potassium, fibre, Vitamin B6, and Vitamin C. Apart from being packed with nutrition, bananas aid digestive health, reduce blood pressure, and provide an instant energy boost.

3. Very Ripe Bananas or Spotted Bananas

Spotted bananas are bananas that have reached their optimal level of ripening for eating. They have darker yellow skin usually with brown spots on them. These bananas are more nutritious than fresh ones because their levels of antioxidants increase as they ripen. They are soft, easy to digest and make a great addition to smoothies and shakes. The increased sweetness boosts the calories in these bananas.

4. Overripe Bananas or Brown Bananas

Although the overripe process makes it look a little less tempting, the nutritional value of bananas doesn’t change much. In fact, overripe bananas contain higher levels of antioxidants. They have brown withered skin and a mushy texture on the inside and have higher sugar compared to younger bananas. When mashed up, their flavour intensifies, making them perfect for adding sweetness to cakes and muffins. Their thicker consistency also binds with other ingredients better than yellow and green bananas.

Excessive consumption of bananas may trigger a nutrient imbalance, making you feel full all time, and miss out on other healthy foods. Also, too much fibre can cause digestive issues such as bloating and consuming more than two bananas per day may lead to unwarranted weight gain. Too many bananas as part of daily consumption shall make you feel drowsy and may also cause dental problems due to the high sugar content in them.

In this article, we explored the details about calories in bananas and banana nutritional value among other things. Having 1-2 bananas daily along with a balanced diet and proper fitness regime is key to maintaining a healthy BMI and BMR, which ensure that your weight and calories consumed are under check. However, one must prepare for the unexpected when it comes to health concerns, and opting for a health insurance policy provides comprehensive medical coverage to you and your family during a health emergency.

Interestingly, having a healthy lifestyle can also help you in lowering your insurance premium. So apart from trying to lead a healthy lifestyle, make sure you get health insurance from Bajaj Markets now!

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