Bananas are berries with unique taste. You can find it in your local grocery 365 days a year. That is why there are many recipes with the berry in content. However, it is mostly popular to eat a banana as is. So, let us learn about the nutrition facts of it.
- How Many Carbs are There in a Banana?
- How Much Protein Does a Banana Have?
- Fat in Banana: Is There Some?
- How Much Sugar is in a Banana?
- Do Bananas Contain Fiber?
- What Vitamins are in Bananas?
- How Much Sodium is There in a Banana
- Calcium and Magnesium in a Banana – How Much is There?
- How Much Potassium is in a Banana?
- A glass of Banana Shake Nutritional Value
- Nutrition Facts of One Banana
How Many Carbs are There in a Banana?
Banana plant is a giant grass, and bananas are berries. That is what scientists claim. Therefore, it is not a surprise that one medium banana contains 19% of your daily norm of carbohydrates.
Considering the amount mentioned, a medium-sized banana (that weighs 120 g on average) is a nice source of carbs. You should not eat more than 2-3 fruits per day (berries, as we learnt) if you are on a diet.
How Much Protein Does a Banana Have?
The amount of proteins in there is not significant to be talking about. That is 1.8 g per 120 g of pure weight. That is less than one percent. Therefore, banana is not a kind of product you need when gaining muscles. However, it does not mean there is not anything good for sportsmen. Let us dig deeper!
Fat in Banana: Is There Some?
Banana fat content is a cool thing to mention. There is almost none! It means you will not gain any weight with this berry if you burn the calories you receive. But remember that carbohydrates will be transformed into fat by your body. That will happen eventually, unless you do some exercises. Considering the amount of carbohydrates we have mentioned, be careful with it.
How Much Sugar is in a Banana?
There are 14 g of pure sugar in a banana; that is more than a teaspoon. These sugars are a source of energy your body needs. However, if you do not spend it, the body will use it you know how. Therefore, once again, do some sport or limit your consumption of this nice berry.
Do Bananas Contain Fiber?
Talking about dietary fiber, there are 10% of a daily norm for a woman. That is only 2 g; however, your body will use them to help new cells grow and develop. Fiber is extremely important for normal functioning of all internal organs, and this product is unique to have that much.
What Vitamins are in Bananas?
One single banana is hardly enough to get all the vitamins you need per day. However, it does not mean there is none. Its vitamin content is special, as there are many of them.
First, there is A vitamin with 2.7% of a daily norm. This substance is used to support metabolism. The more your body gets, the higher will be its immune protection. In addition, it is used to build genes. Almost 3% is not enough, but definitely big amount for just a berry.
Talking about group B, everything you know is here, starting from B1, ending with B9 and PP. The biggest share is for B6, which is almost 23% of daily norm. Some element of this vitamin are considered harmful, but only those that are found in meat. Bananas (and any other fruits and berries) contain only ‘good’ parts of B6.
Vitamin C from banana will fulfil your daily norm by 13%. This amount is actually big, even close to citrus. That is why the fruit is so unique. As we have said, there are many vitamins in a nice combination.
There is also a share for vitamin E. It is a little more than for vitamin A. This substance is needed for the development of reproductive system. Moreover, it is a nice immunomodulator and antioxidant.
How Much Sodium is There in a Banana
Your daily intake of sodium is almost 1.5 grams. There are only 37 mg in a banana, which takes us to less than 3%. That is not significant, as you need that sodium for the nutrition of cells. However, there are many different vitamins in there that are essential for sodium absorption. That is why all these 3% will be completely used.
Calcium and Magnesium in a Banana – How Much is There?
There is even less calcium in a single banana with 1%. As you know, this element is needed for your bones and nails to grow properly. However, calcium is useless without vitamins. As you remember, vitamins content is big for bananas. Summing up, there is not much calcium in these fruits, but its absorption is fast because of vitamins.
Magnesium is also important for bones development. It normalizes the entire work of cardiovascular system. There are almost 13% of this element in a single banana. Add all the vitamins, we have mentioned, and you end up with a nutrient fountain.
How Much Potassium is in a Banana?
Potassium takes the biggest share of banana content. There are more than 16% of your daily norm in a single one. Eat 2-3 and you get almost half of the amount needed. Combined with other elements, potassium regulates your water balance, helps cells in getting nutrients and provides all the body with immune protection. That is why this delicious food is so healthy and beneficial.
A glass of Banana Shake Nutritional Value
Banana shake contains a huge share of these fresh berries and a lot of milk. In general, banana smoothie or shake could have a quite high calorie content, but it is definitely beneficial for health. Anyway, one banana milkshake (approximately 400 ml) contains all the vitamins and minerals mentioned above plus milk’s ones. It means it is ok to drink a glass of shake even if you are on a diet; and if you like sport, that is a must do.
Nutrition Facts of One Banana (Glycemic index = 65)
|Name of nutrition component||Content per 100 g||Content per 1 banana||Percent of daily intake*|
|Proteins||1.5 g||1.8 g||2.2%|
|Carbohydrates||21.0 g||25 g||19.7%|
|Fats||0.5 g||0.6 g||0.9%|
|Dietary Fiber||1.7 g||2.0 g||10.0%|
|Vitamin A||0.02 mg||0.02 mg||2.7%|
|Vitamin B1||0.04 mg||0.05 mg||3.3%|
|Vitamin B2||0.05 mg||0.06 mg||3.4%|
|Vitamin B3 (PP)||0.90 mg||1.08 mg||5.5%|
|Vitamin B6||0.38 mg||0.46 mg||22.9%|
|Vitamin C||10 mg||12 mg||13.2%|
|Vitamin E||0.40 mg||0.48 mg||3.2%|
|Vitamin K||0.50 µg||0.60 µg||0.5%|
|Calcium||8 mg||10 mg||1.0%|
|Iron||0.60 mg||0.72 mg||4.0%|
|Magnesium||42 mg||50 mg||12.7%|
|Manganese||0.27 mg||0.32 mg||16.3%|
|Phosphorus||28 mg||34 mg||4.3%|
|Potassium||348 mg||418 mg||16.7%|
|Sodium||31 mg||37 mg||2.9%|
|Zinc||0.15 mg||0.18 mg||1.7%|
*calculated for one berry that weighs 120g (according to USDA).
It could be hard for your body to digest bananas, because there are many minerals and vitamins of different kinds inside. However, that also means that this berry is a unique source of almost everything you need. It is ok to eat more than two bananas if you do sport, but if you are on a diet, you should control its consumption.