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Banana Nutrition
the nutritional value of bananas and full banana nutrition information...
Bananas are well known in fitness circles for their high potassium content. Bananas also contain good amounts of vitamin B6, B5 and manganese.
An averaged sized banana contains around 467 mgs of potassium and only 1 mg of sodium. Potassium (an electrolyte) helps with nerve and muscle function and also maintains the bodies' acid balance. Potassium can also lower the risk of high blood pressure.
Electrolytes are nutrients such as sodium or salt, potassium, magnesium and calcium which are sweated out during exercise. When levels of these nutrients - important for everything from muscle movement to blood pressure - drop, you suffer more muscle spasms.
Sipping water (or an electrolyte-filled sports drink) is therefore vital throughout an exercise training session.
Bananas are high in fibre which helps to prevent heart disease and may help to protect against bowel cancer.
Bananas also have an antacid effect on the body which helps protect against stomach ulcers. Banana nutrition helps to activate cells in the stomach lining so the stomach has a thicker lining and thereby acts as a barrier against stomach acids. Protease inhibitors in bananas also help get rid of bacteria in the stomach. Bacteria in the stomach may cause stomach ulcers.
Bananas also contain pectin which can help normalise movement through the digestive tract and ease constipation.
Bananas contain good amounts of vitamin B5 (pantothenic acid) which help turn carbohydrates and fats into energy. B5 also helps your ability to respond to stress by supporting the adrenal glands. Vitamin B5 also helps in the production of healthy body fats.
Bananas provide good levels of vitamin B3 (niacin) which can help lower
cholesterol
levels and stabilise blood sugar - thereby helping with weight control.
Bananas provide a good amount of vitamin B6 which plays a part in the break down of sugars and starches in the body. B5 also helps to prevent homocysteine build up in the blood.
Bananas contain manganese in good levels. Manganese helps keep your bones strong and healthy, maintains blood sugar levels and plays a part in the function of the thyroid gland. Manganese can also protect the bodies' cells from free radical damage and maintain the health of your nerves.
A medium sized banana contains around 105 calories.
THE FULL NUTRITIONAL VALUE OF BANANAS:
Bananas, rawRefuse: 36% (Skin)
Scientific Name: Musa acuminata Colla
NDB No: 09040 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 medium (7" to 7-7/8" long)
-------
118g
| | Proximates
|
|
Water
|
g
|
88.39
|
|
Energy
|
kcal
|
105
|
|
Energy
|
kJ
|
438
|
|
Protein
|
g
|
1.29
|
|
Total lipid (fat)
|
g
|
0.39
|
|
Ash
|
g
|
0.97
|
|
Carbohydrate, by difference
|
g
|
26.95
|
|
Fiber, total dietary
|
g
|
3.1
|
|
Sugars, total
|
g
|
14.43
|
|
Sucrose
|
g
|
2.82
|
|
Glucose (dextrose)
|
g
|
5.88
|
|
Fructose
|
g
|
5.72
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.01
|
|
Galactose
|
g
|
0.00
|
|
Starch
|
g
|
6.35
| | Minerals
|
|
Calcium, Ca
|
mg
|
6
|
|
Iron, Fe
|
mg
|
0.31
|
|
Magnesium, Mg
|
mg
|
32
|
|
Phosphorus, P
|
mg
|
26
|
|
Potassium, K
|
mg
|
422
|
|
Sodium, Na
|
mg
|
1
|
|
Zinc, Zn
|
mg
|
0.18
|
|
Copper, Cu
|
mg
|
0.092
|
|
Manganese, Mn
|
mg
|
0.319
|
|
Fluoride, F
|
mcg
|
2.6
|
|
Selenium, Se
|
mcg
|
1.2
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
10.3
|
|
Thiamin
|
mg
|
0.037
|
|
Riboflavin
|
mg
|
0.086
|
|
Niacin
|
mg
|
0.785
|
|
Pantothenic acid
|
mg
|
0.394
|
|
Vitamin B-6
|
mg
|
0.433
|
|
Folate, total
|
mcg
|
24
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
24
|
|
Folate, DFE
|
mcg_DFE
|
24
|
|
Choline, total
|
mg
|
11.6
|
|
Betaine
|
mg
|
0.1
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
4
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
31
|
|
Carotene, alpha
|
mcg
|
30
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
76
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
26
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.12
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.00
|
|
Tocopherol, gamma
|
mg
|
0.02
|
|
Tocopherol, delta
|
mg
|
0.01
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
0.6
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.132
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.001
|
|
12:0
|
g
|
0.002
|
|
14:0
|
g
|
0.002
|
|
16:0
|
g
|
0.120
|
|
18:0
|
g
|
0.006
|
|
Fatty acids, total monounsaturated
|
g
|
0.038
|
|
16:1 undifferentiated
|
g
|
0.012
|
|
18:1 undifferentiated
|
g
|
0.026
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.086
|
|
18:2 undifferentiated
|
g
|
0.054
|
|
18:3 undifferentiated
|
g
|
0.032
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
|
|
Phytosterols
|
mg
|
19
| | Amino acids
|
|
Tryptophan
|
g
|
0.011
|
|
Threonine
|
g
|
0.033
|
|
Isoleucine
|
g
|
0.033
|
|
Leucine
|
g
|
0.080
|
|
Lysine
|
g
|
0.059
|
|
Methionine
|
g
|
0.009
|
|
Cystine
|
g
|
0.011
|
|
Phenylalanine
|
g
|
0.058
|
|
Tyrosine
|
g
|
0.011
|
|
Valine
|
g
|
0.055
|
|
Arginine
|
g
|
0.058
|
|
Histidine
|
g
|
0.091
|
|
Alanine
|
g
|
0.047
|
|
Aspartic acid
|
g
|
0.146
|
|
Glutamic acid
|
g
|
0.179
|
|
Glycine
|
g
|
0.045
|
|
Proline
|
g
|
0.033
|
|
Serine
|
g
|
0.047
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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