Need to know how many carbs are in a banana? This article will tell you about net carbs in banana and their glycemic index both in ripped and green banana.
Bananas are one of the best fruits as they provide you with many nutrients at a low price. However, they contain higher carbs than the other fruits. Let us see how many carbs are in a banana.
Net carbs in banana 100g ripped
When you eat a bowl of banana slices weight 100g, you get 23.63 grams of carbs and about 105 kcal. Carbohydrates form 89.94 % of the calories in a banana 100g. Here is how it completes your carbs requirements.
a. 8.59 % carbs of the daily requirement of 275 gm for a 2000 kcal diet.
b. 11.46 % carbs of the daily carb requirement of 206.25 gm for a 1500 kcal diet.
c. 14.32% carbs of the set carb limit of 165 grams for a 1200 kcal diet plan.
d. 19.09% carbs of the set carb limit of 123.75 grams in a 900-kcal diet plan.
The Breakup of carbohydrates in banana 100g
Net carbs in banana 100g – 18.94 gm.
Total starch – 5.29 gm, which is 27.93 % of total carbs in banana 100g
Total Free Sugar – 13.65 gm, which is 72.07 % of total carbs in banana 100g
Details of free sugars in banana 100g
a. Fructose – 6.50 gm, which is 34.32 % of net carbs in banana 100g
b. Glucose – 4.05 gm, which is 21.38 % of net carbs in banana 100g
c. Sucrose – 3.10 gm, which is 16.37 % of net carbs in banana 100g
d. Maltose – 0.00 gm.
Sum of Total Free Sugar – 13.65 gm, which is 72.07 % of total carbs in banana 100g.
Net carbs in green banana 100g
When you eat a green banana 100g, you get 17.58 gm carbohydrates and 79.77 kCal energy. Visibly, carbohydrates form 88.15 % of the calories in green banana 100g and remain nearly identical until ripening. Here is how it concludes your carbs supplies when you set carb intake at 55 calories of your diet plan.
a. 6.39 % of the daily requirement of 275 gm at 2000 kcal diet.
b. 8.52 % of the daily requirement of 206.25 gm at 1500 kcal diet.
c. 10.65% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 14.21% of the set carb limit of 123.75 grams when following a 900 kcal diet.
The Breakup of carbohydrates in green banana 100g
Total available carbs in green banana 100g – 16.29 gm.
Total starch – 15.43 gm, which is 94.72 % of total carbs in green banana 100g
Total Free Sugar – 0.86 gm, which is 5.28 % of total carbs in green banana 100g
Details of free sugars in green banana 100g
a. Fructose – 0.76 gm, which is 4.67 % of total carbs in green banana 100g
b. Glucose – 0.10 gm, which is 0.61 % of total carbs in green banana 100g
c. Sucrose – 0.00 gm.
d. Maltose – 0.00 gm.
Sum of Total Free Sugar – 0.86 gm, which is 5.28 % of total carbs in green banana 100g
But how many carbs are in a banana?
Let us see how many carbs are in bananas by weighing the banana first. A medium banana weighs between 50 to 80 grams with skin or peel. We have measured the weight of a banana without the skin is around 56 grams.
Further, we are showing here the size of a banana compared with the size of a smartphone. This measurement will give a fair idea about your selection and the weight of bananas. Accordingly, we have calculated the net carbs in bananas in % of their daily intake of calories. Carbohydrate intake is set at 55% of the calories of your diet plan.
How many carbs in one banana will you get?
When you eat one banana, you get 13.23 gm of carbohydrates and 58.85 kCal energy. Here is how it completes your carbs requirements in your diet plan.
a. 4.81 % of the daily requirement of 275 gm at 2000 kcal diet.
b. 6.41 % of the daily requirement of 206.25 gm at 1500 kcal diet.
c. 8.02% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 10.69% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in one banana
Total available carbs in one banana – 10.61 gm.
Total starch – 2.96 gm, which is 27.90 % of total carbs in one banana
Total Free Sugar – 7.64 gm, which is 72.01 % of total carbs in one banana
Details of free sugars in one banana
a. Fructose – 3.64 gm, which is 34.31 % of total carbs in one banana
b. Glucose – 2.27 gm, which is 21.39 % of total carbs in one banana
c. Sucrose – 1.74 gm, which is 16.40 % of total carbs in one banana
d. Maltose – 0.00 gm
Sum of Total Free Sugar – 7.64 gm, which is 72.01 % of total carbs in one banana.
Glycemic index of banana
Banana has more free sugar than starch. Free sugar gets absorbed in the body more rapidly than starch. Hence eating bananas provides instant energy.
The glycemic index of a ripped banana is 57. This composition creates a little higher glycemic load of 9 on the body of ordinary individuals.
On the other hand, the green banana has a glycemic index of 47 and a glycemic load of 7.
Conclusion
Eating a banana is an excellent way to get some carbs in your diet, and because it has a relatively low glycemic load, it is suitable for your health. So next time you are looking for a snack that will give you energy and help you stay healthy, reach for a banana!
