How many calories in a banana, do you know the answer? In this post, we’ll examine the most credible websites and break down the information.
What are Bananas
An edible fruit that is produced by large flowering plants. Variable in color and size, they are usually elongated and curved. Usually grows in clusters hanging from the top of a plant.
How Many Calories in a Banana
To understand how many calories in a banana, we must first do some research. By googling how many calories are in a banana, we get the following website.
Government websites are the best places to find accurate information since they are regulated, this lessens the chance of misinformed information.
According to the United States Department of Agriculture, for every one banana we would get:
- Banana: 118 grams
- Calories: 110
- Total Carbohydrate: 27g
- Dietary Fiber: 3g
- Sugar: 14g
- Protein: 1g
- Vitamin A: 2%
- Vitamin C: 15%
- Iron: 2%
As shown above, we can assume two things:
- Bananas are composed mainly of carbohydrates, sugar and water
- Made up of very little fat or protein
How Many Calories in a Banana Breakdown
Now lets go into more detail:
Banana’s are low in fat
Fat provides 9 calories per gram, more than twice the number provided by protein or carbohydrates.
Bananas contains no fat which lessens the caloric value.
Banana’s are high in carbohydrates
Carbohydrates provides 4 calories per gram, and banana’s are composed mainly of carbohydrates.
Carbohydrates are converted into glucose (sugar) when eaten and provides fuel for the human body.
Banana’s contain fiber (Improved Digestion)
Fiber is a plant-based carbohydrate that cannot be digested by humans and passes through your digestive system relatively intact. It’s great for anyone struggling with irregular stools or constipation.
Each banana contains around 3 grams of fiber which is sufficient enough to make people feel full.
Banana’s are low in protein
Protein is used to repair body tissue, create enzymes and an important building block for bones, muscles, blood and skin.
One banana (118g) only averages around one gram of protein.
Banana’s contain traces amount of vitamin A
Vitamin A promotes vision, reproduction and is essential for growth and development. Bananas contain small amounts of vitamin A, which is essential for maintaining good vision.
Banana’s are high in vitamin C
Vitamin C is an antioxidant that helps the body maintain connective tissue, bones, blood vessels, and skin.
One banana contains around 15 percent of Vitamin C.
Banana’s contain traces amount of iron
Have you tried walking up a flight of stairs and felt feeling exhausted? Iron helps transport oxygen and carbon dioxide throughout the human body.
Eating bananas can also prevent anemia. Anemia is a deficiency of red blood cells which can lead to fatigue, chest pain, weakness, dizziness or headaches.
One serving of banana is comprised 2 percent iron.
Although not listed above, bananas contains a large amount of fructooligosaccharides. These are sugar molecules that cannot be digested and increases the body’s ability to absorb calcium.
If you asked yourself how many calories in a banana, then you opt to know how many nutrients as well. According to Whfoods, a banana that is 118g contains the following micro nutrients:
- Vitamin B6 = 0.43mg
- Manganese = 0.32 mg
- Vitamin C = 10.27 mg
- Fiber = 0.3 g
- Biotin = 3.07 mg
- Copper = 0.09 mg
Conclusion: Bananas are jam-packed with essential nutrients and minerals
How Much Potassium is in a Banana
I have gone over how many calories in a banana, but now let’s go over something that wasn’t listed on the label, and that is potassium.
According to google, a banana (100 grams) contains around 358 milligrams of potassium. Potassium is famous for regulating the heart and maintaining normal blood pressure. To be sure, this study proves that adequate potassium has been linked to lowering blood pressure.
As a matter of fact, potassium is most well-known for counteracting salt and lessen the effects of bloating. High sodium intake is the primary cause for people experiencing unnecessary bloat since sodium holds water into the body.
In my opinion, consuming a banana after a sodium based meal significantly reduces bloating the next day.
Conclusion: Bananas will lessen the effects of bloating from consuming too much sodium
Bananas Moderate Blood Sugar Levels
Glycemic index is a number that indicates the food’s effect on a person’s blood glucose or blood sugar levels. Here are some guidelines to follow when talking about GI.
- Low GI (1 to 55)
- Medium GI (56 to 69)
- High GI (70 to 100)
The glycemic index of a banana that weighs 136 grams is 52. This is a measure of (0 to 100) of how quickly food raises blood sugar levels. The higher the value the faster blood sugar levels raise in the body.
Understanding how many calories in a banana is important, but not as important as the impact on blood sugar levels. High blood sugar levels release insulin which triggers fat storage. Glycemix index encourages you to look at how foods are digested and metabolized and incorporate that information into a weight loss plan.
For example, many bodybuilders will try consuming food both low and high GI to balance their meals.
Conclusion: Bananas are a great snack and won’t spike your blood sugar levels too much
Bananas and weight loss
Do you feel like you’re doing everything right and still can’t lose weight? Or are you struggling to keep yourself full all the time? Regardless of what, everyone falls into mindless eating.
Bananas are nutritious and only contain around 100 calories per serving. They are rich in fiber, food rich in fiber has been linked to lowering body fat.
In this 4 week study , it was found that consuming banana starch had an positive effect on insulin sensitivity and weight loss.
Additionally, if you have a sweet tooth and craving ice cream or candy, a banana is a good replacement.
If you need a diet program to lose weight, then check out the 21 day sugar detox diet.
Conclusion: Bananas are low in calories and filled with fiber and other nutrients. If consumed with an caloric deficit they will help you lose weight.
Banana Benefits for Hair
Got dry and flaky hair? You can also use bananas as a natural hair conditioner which is great for strengthening and hydrating your scalp and hair. To begin you must:
- Take a banana
- Coconut oil
- Mix the two in a bowl
- Apply to hair
- Wait for 10 minutes
You can also purchased banana and coconut oil based hair conditioners online.
Banana Peel Benefits
Banana peels are full of anti oxidants and many people report using them to remove warts from their skin.
You can also eat the peel since it contains anti oxidants, nutrients and fiber. You can toss the peel into a blender but always make sure to clean it thoroughly to remove any pesticides or bacteria.
Many people also suggest using banana peel as a face mask to remove acne and other skin conditions.
Banana side effects
Are bananas bad for you? Bananas are great but you have to watch out for the potassium intake.
- Daily suggested potassium intake is 4700 mg
- One banana contains around 358 mg
Eating too much potassium can lead to hyperkalemia, which can cause irregular heartbeat or muscle weakness. This is not an issue for most people but it’s just something to be aware of.
Other Health Benefits of Bananas and facts
- Bananas contains tyrosine, which helps regulate serotonin levels, a mood elevating brain neurotransmitter. Serotonin is responsible for making you feel happy!
- Rich in vitamin B6 which help makes neurotransmitters. Very important for brain development.
- Contains pectin, an detoxifying agent and soluble fiber
- Flexible for example: banana pudding, banana bread, banana pancakes, banana muffins, banana cream pie, gluten-free banana bread, banana oatmeal cookies, banana egg pancakes and my personal favorite chocolate chip banana bread.
- Bananas are great for your skin and hair.
- Contains magnesium which is good for preventing diabetes and heart disease.
- Reduces kidney disease
- Banana peel is consumable and contains Vitamin B6, B12, magnesium and potassium
- Over 100 billion bananas are consumed annually
- Is a banana a berry? Yes it is!
- Bananas don’t grow on tress but rather on the root structure that produces an above ground stem
How Many Calories in a Banana Summary
In conclusion, bananas are high in fiber and contains sufficient amounts of nutrients and minerals.
If you feel overwhelmed at the amount of information that I provided, feel free to drop a comment below. I hope you enjoyed my post on how many calories in a banana.