Banana Calories & Banana Nutrition Facts

Individuals who need to improve their fitness are often suggested to eat greater end result and veggies, however a few people fear that banana calories is excess and can be a source of getting fat.

Banana calories

Bananas are one of the most widely consumed fruits in the world for good reason. Eating them could help lower blood pressure and reduce the risks of cancer and asthma

How many calories in a banana


There are 105 calories in a medium banana.

A medium banana is about 7 to 8 inches long. Many of the bananas that you find in the local grocery store are larger than that.

Since you probably don't get out a tape measure for your fruit, a safe estimate is that the average banana contains 90 to 120 calories, depending on its size. Banana calories

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Banana calories

Banana Calories  in Various Sizes

However, different sizes of bananas contain varying amounts of calories.


Below are the calorie contents of standard banana sizes:


Extra small (less than 6 inches, 81 grams): 72 calories.

Small (6–7 inches, 101 grams): 90 calories.

Medium (7–8 inches, 118 grams): 105 calories.

Large (8–9 inches, 136 grams): 121 calories.

Extra large (9 inches or longer, 152 grams): 135 calories.

Sliced (1 cup, 150 grams): 134 calories.

Mashed (1 cup, 225 grams): 200 calories.

If you're unsure about the size of your banana, you can estimate that an average-sized banana contains about 100 calories.


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Banana calories

How do calories in a banana compared to calories in other fruit? 



A medium apple provides about 115 calories. 

A medium-sized orange provides about 62 calories. 

Berries are generally the lowest in calories. 

A half cup of raspberries provides just 32 calories. 

A half cup of blueberries provides about 41 calories.


Many dieters eat half a banana to stay on the safe side and keep their calorie count in control. 

Half a banana would only provide 45 to 60 calories. 

However, bananas don't keep very well after they are peeled, so the other half often goes to waste, though there are ways around that.

Another handy fact for dieters is that there is almost no fat in a banana. 

They do have a creamy consistency so they add a fatty, creamy taste to smoothies and other healthy foods. 

They also do a great job of satisfying cravings for a fatty food. Banana calories


Banana calories

 

Banana nutrition facts



Bananas are high in many nutrients and provide many health benefits.

They contain lots of fiber, carbs and some essential vitamins and minerals.

Raw bananas (not including the peel) are 75% water, 23% carbohydrates, 1% protein, and contain negligible fat. 

A 100-gram serving supplies 89 Calories, 31% of the US recommended Daily Value of vitamin B6, and moderate amounts of vitamin C, manganese and dietary fiber.



Nutritional value per 100 g (3.5 oz)


Energy                      371 kJ (89 kcal)


Carbohydrates          22.84 g


Sugars                        12.23 g


Dietary fiber                2.6 g


Fat                               0.33 g


Protein                        1.09 g


Vitamins                                      Quantity                                             %DV


Thiamine (B1)                             0.031 mg                                                 3%

Riboflavin (B2)                              0.073 mg                                              6%

Niacin (B3)                                   0.665 mg                                               4% 

Pantothenic acid (B5)                         0.334 mg                                        7%

Vitamin B6                                          0.4 mg                                             31%

Folate (B9)                                        20 μg                                                 5%

Choline                                             9.8 mg                                                2%

Vitamin C                                            8.7 mg                                            10%


Minerals                                       Quantity                                            %DV


Iron                                                 0.26 mg                                                2%

Magnesium                                       27 mg                                                 8%

Manganese                                           0.27 mg                                         13%

Phosphorus                                           22 mg                                             3%

Potassium                                               358 mg                                         8%

Sodium                                                     1 mg                                          0%

Zinc                                                           0.15 mg                                    2%


Bananas also contain a number of beneficial plant compounds and antioxidants, including dopamine and catechin.


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Banana calories

Health Benefits of Banana


Sure, bananas are slightly higher in calories than some other fruits, but they do have a lot to offer.

Eating a banana can be a great energy boost and it's a good source of other healthy nutrients as well.

Bananas provide a nutritious dose of heart-healthy potassium, vitamin B6, manganese, and fiber.

Fiber is important for dieters because it helps you feel fuller longer so you eat less during the day.

Vitamin C is another benefit of eating bananas and a medium banana can provide you with about 17 percent of your daily value.

This is a key vitamin because it aids in repairing tissue and can help wounds heal.

Vitamin C is also good for maintaining healthy bones, teeth, skin, muscles, and blood vessels.

If you enjoy your bananas on the green side, you can also benefit from its resistant starch.

This can help keep your colon healthy by introducing good bacteria.

When you compare banana nutrition to the nutrition of other diet-friendly 100-calorie snacks, bananas look pretty good.

This easy-to-carry snack can help curb cravings for a sweet treat much better than a snack bar or dried fruit.

It is also low in saturated fat, sodium, and cholesterol.


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Banana calories

Health Benefits of Banana for men


  • Heart and Nerves

High potassium contents in bananas can nourish the heart and nervous system. It helps with muscle contraction. 

Therefore, bananas are good for the heart, digestive system, and other muscle movements. 

This is why bananas are recommended to be eaten before and after exercise.

Potassium also keeps the heart rate normal. Potassium and low sodium content keep the blood pressure low.

  • Kidney and Bone

High potassium content also contributes to healthy kidney function and bone development. 

This is because potassium retains loss of calcium through the urine, allowing the body to absorb more bone-building minerals.

  • Blood and Immune System

The high content of Vitamin B6 supplies blood hemoglobin and maintains healthy blood sugar levels by turning carbohydrates into glucose. 

It also helps the body to produce antibodies that are effectively used by the immune system to fight disease.

  •  Mood Enhancer

Bananas contain an amino acid called tryptophan, which is converted into serotonin in the body. It keeps the moods positive, helps to fight depression.

When being stressed, the body consumes potassium quickly. Because one banana contains about 400 milligrams of potassium, eating one in a day can help you stay healthy during times of stress.

  • Weight

Fiber can help to maintain the bowel movements regularly, and bananas provide 12 percent of the fiber needed in a day. 

It also helps you to feel satiated longer after eating, reducing the possibility of overeating so that your body weight can be maintained. Banana calories


Banana calories

Health Benefits of Banana for women


  • It lowers sugar levels

Bananas are rich in starch, they are a part of the group of foods known to have a low glycaemic index (GI) — an indicator of how fast your blood-sugar levels rise after a meal.

Bananas will not cause a spiking of blood sugar levels after consumption and they have a GI lowering effect on other foods consumed at the same time, decreasing their effect on blood sugar levels.

  • It aids constipation

The fibre in bananas is good for colon health as it helps to move the stool along, lessening constipation and its complications. 

This soluble fibre found in bananas is good especially for people who don't like the skin or guts of fruits. 

The constipation some women experience in pregnancy can be helped with consuming bananas.


  • Treats anaemia

Bananas are filled with iron and may aid in treating iron deficiency in women.


  • Rich in potassium

Potassium is a mineral that aids in the regulation of blood pressure and it is essential for proper heart and muscle function. Bananas are a rich source of potassium.

The potassium is beneficial for most people except those with kidney disease where the body cannot handle the extra potassium load. 

It is, however, recommended for hypertensive patients with normal kidney function. 

Studies have shown that higher intake of potassium decreases the risk of having a stroke and may reduce the risk of cardiovascular disease.


  • Beneficial when pregnant

Bananas are also a good source of vitamins, especially B6 and antioxidants that are essential for the proper functioning of the immune system along with various metabolic processes in the body.

B6 is particularly good for brain development and it is recommended that women increase their intake during pregnancy. 

The vitamins and micronutrients may help with morning sickness. B6 helps with the development of the baby's brain and nervous system.


Banana calories

Banana benefits for weight loss


  • They’re Natural Bloat Banishers

Constantly feeling like a blimp? Reach for a banana. Researchers say the fruit is a good source prebiotic fiber, which helps to feed good gut bacteria and improve digestion. 

Bananas are also a good source of potassium, which helps diminish water retention. 

In fact, one study found that women who ate a small banana twice a day as a pre-meal snack for two months reduced their belly-bloat by 50 percent.

If you decide to follow suit, just be sure to cut back on sugar and carbs elsewhere in your diet.



  • They’re the Perfect Fitness Fuel



A smart weight-loss plan includes regular exercise, and many fitness experts agree that bananas are an ideal source of pre- and post-workout fuel. 

The reason: 

They’re rich in glucose. 

The easily digestible sugar not only provides optimal energy for your spin or Crossfit class, it also quickly replenishes energy stores that are depleted during a tough sweat session. 

Another reason bananas make for a great recovery snack? They’re rich in potassium, an electrolyte that wards off post-pump muscle cramps and dizziness, that’s often lost through sweat. 

Pair the fruit with a source of muscle-building protein like a tablespoon of almond butter or a hard-boiled egg to ensure your tired body receives the recovery nutrients it needs.


  • They Boost Metabolism & Diminish Appetite



Bananas are rich in something called resistant starch, which, as the name suggests, literally resists the digestion process. 

This feeds healthy gut bacteria, which suppresses the appetite and leads to more efficient fat oxidation. 

Study found that replacing just 5 percent of the day’s carbohydrates with a source of resistant starch can boost post-meal fat burn by up to 30 percent.

Since underripe bananas are a bit bitter, we suggest adding them into a smoothie with other fruits and veggies to mask the taste. 

Green bananas also taste great in a yogurt parfait with cinnamon, raspberries, chopped nuts and a touch of honey.



  • They’re Low in Pesticides



Thanks to their thick peel, bananas typically carry very few pesticide residues compared to other fruits and veggies, according to a USDA study , which is good news for your health and your waistline. 

Researchers say that consuming pesticides can cause weight gain, likely because the toxins, which are stored in fat cells after consumption, interfere with the energy-burning process. 

Swap your daily apple, peach or nectarine (three fruits that almost always test positive for pesticide residue) for a banana to lower your exposure and start losing weight. Banana calories


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Banana calories

Benefit of banana for hair



To grow a strong, healthy braid, you need to mix a ripe banana with a tablespoon of sea salt and rub into the roots of the hair for half an hour, and then carefully wash the hair with shampoo. 

Banana is a tropical fruit that helps solve many problems with hair and give it a pleasant aroma. 

Moistening strands and providing them with the necessary nutrients.


Restoration of damaged and dry strands.


Protection of curls from negative factors of the environment or exposure to chemicals and styling 
products.


Strengthening hair follicles and improving the scalp.


Regulation of sebum production regeneration of cell.


 Acceleration of hair growth.


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Banana calories

Bananas Are High in Fiber, But Low in Calories



Calorie for calorie, bananas contain a lot of fiber.

One medium banana provides around 12% of your recommended daily intake, with just 105 calories.

Fiber is important for maintaining regular bowel habits, and plays a vital role in digestive health .

Eating high amounts of fiber has even been linked to a reduced risk of heart disease, diverticular disease and some cancers.

An adequate fiber intake is also linked to reduced body weight .

One study measured the food intake of 252 women for 20 months. It found that for every extra gram of fiber the women ate per day, their body weight was around 0.55 lbs (0.25 kg) lower.

This effect is thought to occur because fiber makes you feel full for longer, which may help you eat fewer calories over the long term.

However, other studies have found that extra fiber in the diet does not affect people's fullness or calorie intake.


In conclusion: 


Bananas are a good source of fiber. A high fiber intake has been linked to reduced body weight and a number of health benefits. Banana calories 
Banana Calories & Banana Nutrition Facts Banana Calories & Banana Nutrition Facts Reviewed by samuel mbagwu on 10/24/2018 02:48:00 AM Rating: 5

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