Interesting nutrition facts in banana you need to know

With our fast pace life, bananas can be the supportive food that may be added to the diet to bridge the void left by junkies. Since bananas come in different sizes, this article deals with nutrition facts in banana including 1 banana calories and carbs in banana. In addition to protein in 1 banana, you can also find vitamins in bananas concerning its actual weight rather than its empirical weight of 100 grams 

Not only eating a banana is fulfilling but also they are one of the most commonly eaten fruits on earth. The world consumes more bananas than apples and oranges together. Many people even take bananas as their only meal.

Whenever people start following veg diet plans for any reason, they first want to add banana as their breakfast or mid-morning meal because of its availability and sweet taste. However, bananas are slightly higher in calories than other fruits so it becomes important to understand nutrition facts in banana and make sure how much 1 banana calories weigh in your diet. 

BANANA ripe is called Banana in English, Kola in  Bengali,  Kela / Kelu in  Gujarati, Kela in  Hindi, Bale Hannu in  Kannada,  Kele in  Marathi, Champa Kadali in  Oriya,  Vazhai Kizhangu in  Tamil, Arati Pandu in  Telugu, Plátano in  Spanish and Banane in  French. 

Generally, you will find the standardized value of protein in 1 banana and banana calories on the internet for 100 gram only and then you may have to divide or multiply accordingly by the ratio of its actual weight to standard weight to know how many calories one has taken and compare it with daily nutritional values.

However, you can find out around 34 nutritional parameters of bananas as per their actual weight through Diet Kundali app on the play store.

Known Health Benefits of Bananas

  1. Bananas give a variety of minerals and vitamins and are an ideal breakfast addon with cereals
  2. Bananas are naturally sweet and provide satiety which avoids over-eating
  3. Bananas are abundant with a mineral called potassium. This mineral is important as it can help maintain fluid levels in the body and regulates the activity of nutrition and waste material in and out of skin cells. The advised intake of potassium for adults is around 3500 mg to 4700 mg each day.
  4. Bananas may help prevent asthma, malignancy, high blood circulation pressure, diabetes, coronary disease, and digestive problems. However, people who use beta-blockers shouldn’t all of a sudden increase their intake of bananas. Consult your doctor if you have any medical issues.
  5. Bananas contain dietary fiber, so it helps improve digestive health.

Nutrition Facts in Banana

The shape and size of bananas vary from place to place. However, there are three types of Bananas available. 

  1. Robusta Banana (Cavendish banana)
  2. Poovam Banana (Dwarf banana)
  3. Red Banana 

Generally, bananas are sold per kg in supermarkets. Suppose if you bring 1.10 kg bananas home and the package has 10 bananas, the approximate weight of the banana will be 110 gm each. If you are purchasing bananas in pounds, it is advisable to convert the pound unit into grams for calculating banana nutritional value. 

Robusta Banana Calories and Robusta Banana Nutrition

The following values are typical of one medium Robusta banana weighing 109 gm with skin and 78 gm without skin. The banana nutrition shown here along with a unit of measurement is for one peeled banana.

Nutrition facts in banana robusta - Weight 78 gm without skin

Serving size:  78 gm robusta banana

Water – 56.11 gm.

Calories in robusta banana

Calories in robusta banana are 81.97 kCal; as much as 4.10 % of male DRI of 2000 kCal. Further, it can attain 5.46 % of female DRI of 1500 kCal.

Protein forms 4.68 % of the calories

Carbs form 89.94 % of the calories in robusta banana.

Fats form 2.85 % of the calories.

Macros in robusta banana

Protein in robusta banana – 0.96 gm, particularly 1.28 % of male DRI of 75 gm. Therefore, it can complete 1.71 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

Carbs in robusta banana – 18.43 gm, therefore, is 6.70 % of male DRI of 275 gm. Thus, it can achieve 8.94 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.

Fats in robusta banana – 0.26 gm, notably 0.39 % of male DRI of 66.67 gm. As a result, a woman gets 0.52 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

The Fibre in robusta banana – 1.51 gm, thus is 3.97 % of male DRI of 38 gm. On the other hand, females get 6.04 % of female DRI of 25 gm.

Soluble Fibre – 0.55 gm, particularly 5.50 % of male DRI of 10 gm. Additionally, females will get 5.58 % of female DRI of 9.86 gm.

Total Free Sugar – 10.65 gm, which is not only 17.75 % of male DRI of 60 gm but also 21.30 % of female DRI of 50 gm.

Vitamins in robusta banana

Vitamin A – 3.69 mcg, as much as 0.41 % of male DRI of 900 mcg. Furthermore, women can get 0.53 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.01 mg, particularly 0.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 0.91 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.02 mg, therefore, is 1.54 % of male DRI of 1.3 mg. Besides, women also get 1.82 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 0.37 mg, notably 2.31 % of male DRI of 16 mg and 2.64 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.34 mg, thus is 26.15 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 1.32 mcg, therefore, is 4.40 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 13.11 mcg, as much as 3.28 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.00 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 3.71 mg, therefore, is 4.12 % of male DRI of 90 mg. Further, it is 4.95 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 0.17 mcg, notably 3.40 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.07 mg, thus is 0.47 % of DRI of 15 mg for males and females.

Vitamin K – 2.18 mcg, as much as 1.82 % of male DRI of 120 mcg and 2.42 % of female DRI of 90 mcg.

Minerals in robusta banana

Calcium – 3.95 mg, particularly 0.40 % of DRI of 1000 mg for males and females.

Phosphorus – 18.97 mg, therefore, is 2.71 % of DRI of 700 mg for males and females.

Iron – 0.22 mg, notably 2.75 % of male DRI of 8 mg and 1.22 % of female DRI of 18 mg.

Magnesium – 27.28 mg, thus is 6.82 % of male DRI of 400 mg and 8.80 % of female DRI of 310 mg.

Copper – 0.00 mcg, as much as 0.00 % of DRI of 900 mcg for males and females.

Manganese – 0.28 mg, particularly 12.17 % of male DRI of 2.3 mg and 15.56 % of female DRI of 1.8 mg.

Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

Zinc – 0.11 mg, notably 1.00 % of male DRI of 11 mg. At the same time, women get 1.38 % of female DRI of 8 mg.

Chromium – 5.46 mcg, thus is 15.60 % of male DRI of 35 mcg. Besides, women too get 21.84 % of female DRI of 25 mcg.

Selenium – 0.00 mcg, as much as 0.00 % of DRI of 55 mcg for males and females.

Cholesterol – 0.00 mg,

Potassium – 238.68 mg, as much as 5.08 % of DRI of 4700 mg for males and females.

Sodium – 0.66 mg, particularly 0.04 % of DRI of 1500 mg for males and females.

Omega 3 – 57.28 mg, therefore, is 9.55 % of DRI of 600 mg for males and females,

Omega 6 – 41.73 mg, not only 6.96 % of DRI of 600 mg for males and females.

Nutrition facts in banana poovam - Weight 40 gm

Poovam banana is a sort of banana and is also called a lady finger banana or dwarf banana. It is sweeter than the Robusta banana and used in desserts. It is said that small children benefit from this Poovam banana and they the tendency to catch running nose after eating Poovam banana is reduced in them. A poovam banana generally weighs between 50 to 60 grams with skin. I have assumed the weight of poovam banana without skin as 40 grams and presenting the poovam banana calories and nutrition here. Poovam banana has more Vitamin A, Vitamin C, and potassium than Robusta Banana 

Serving size:  40 gm poovam banana

Water – 28.53 gm.

Calories in poovam banana

Calories in poovam banana are 42.51 kCal; as much as 2.13 % of male DRI of 2000 kCal. Further, it can attain 2.83 % of female DRI of 1500 kCal.

Protein forms 5.65 % of the calories

Carbs form 88.07 % of the calories in poovam banana.

Fats form 2.96 % of the calories.

Macros in poovam banana

Protein in poovam banana – 0.60 gm, particularly 0.80 % of male DRI of 75 gm. Therefore, it can complete 1.07 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

Carbs in poovam banana – 9.36 gm, therefore, is 3.40 % of male DRI of 275 gm. Thus, it can achieve 4.54 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.

Fats in poovam banana – 0.14 gm, notably 0.21 % of male DRI of 66.67 gm. As a result, a woman gets 0.28 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

The Fibre in poovam banana – 0.93 gm, thus is 2.45 % of male DRI of 38 gm. On the other hand, females get 3.72 % of female DRI of 25 gm.

Soluble Fibre – 0.42 gm, particularly 4.20 % of male DRI of 10 gm. Additionally, females will get 4.26 % of female DRI of 9.86 gm.

Total Free Sugar – 5.02 gm, which is not only 8.37 % of male DRI of 60 gm but also 10.04 % of female DRI of 50 gm.

Vitamins in poovam banana

Vitamin A – 1.91 mcg, as much as 0.21 % of male DRI of 900 mcg. Furthermore, women can get 0.27 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.00 mg, particularly 0.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 0.00 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.01 mg, therefore, is 0.77 % of male DRI of 1.3 mg. Besides, women also get 0.91 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 0.17 mg, notably 1.06 % of male DRI of 16 mg and 1.21 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.20 mg, thus is 15.38 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 0.72 mcg, therefore, is 2.40 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 7.98 mcg, as much as 2.00 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.00 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 2.70 mg, therefore, is 3.00 % of male DRI of 90 mg. Further, it is 3.60 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 0.10 mcg, notably 2.00 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.03 mg, thus is 0.20 % of DRI of 15 mg for males and females.

Vitamin K – 1.04 mcg, as much as 0.87 % of male DRI of 120 mcg and 1.16 % of female DRI of 90 mcg.

Minerals in poovam banana

Calcium – 0.00 mg, particularly 0.00 % of DRI of 1000 mg for males and females.

Phosphorus – 13.45 mg, therefore, is 1.92 % of DRI of 700 mg for males and females.

Iron – 0.14 mg, notably 1.75 % of male DRI of 8 mg and 0.78 % of female DRI of 18 mg.

Magnesium – 17.52 mg, thus is 4.38 % of male DRI of 400 mg and 5.65 % of female DRI of 310 mg.

Copper – 0.00 mcg, as much as 0.00 % of DRI of 900 mcg for males and females.

Manganese – 0.12 mg, particularly 5.22 % of male DRI of 2.3 mg and 6.67 % of female DRI of 1.8 mg.

Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

Zinc – 0.07 mg, notably 0.64 % of male DRI of 11 mg. At the same time, women get 0.88 % of female DRI of 8 mg.

Chromium – 4.00 mcg, thus is 11.43 % of male DRI of 35 mcg. Besides, women too get 16.00 % of female DRI of 25 mcg.

Selenium – 0.00 mcg, as much as 0.00 % of DRI of 55 mcg for males and females.

Cholesterol – 0.00 mg,

Potassium – 134.00 mg, as much as 2.85 % of DRI of 4700 mg for males and females.

Sodium – 0.40 mg, particularly 0.03 % of DRI of 1500 mg for males and females.

Omega 3 – 27.87 mg, therefore, is 4.65 % of DRI of 600 mg for males and females,

Omega 6 – 26.20 mg, not only 4.37 % of DRI of 600 mg for males and females.

Nutrition facts in red banana - Weight 100 gm without skin

Red bananas with reddish-purple skin are a popular variety of bananas in South India. They are plumper than the common Robusta banana, while some are shorter and others much larger. After ripping the skin of red bananas turns light pink. Red bananas are also sweeter and softer than common bananas, with a slight raspberry and earthy flavor.

 

Serving size:  100 gm red banana

Water – 70.28 gm.

Calories in red banana

 

Calories in red banana are 111.54 kCal; as much as 5.58 % of male DRI of 2000 kCal. Further, it can attain 7.44 % of female DRI of 1500 kCal.

Protein forms 4.63 % of the calories

Carbs form 90.41 % of the calories in red banana.

Fats form 2.34 % of the calories.

Macros in red banana

 

Protein in red banana – 1.29 gm, particularly 1.72 % of male DRI of 75 gm. Therefore, it can complete 2.29 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

Carbs in red banana – 25.21 gm, therefore, is 9.17 % of male DRI of 275 gm. Thus, it can achieve 12.22 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.

Fats in red banana – 0.29 gm, notably 0.43 % of male DRI of 66.67 gm. As a result, a woman gets 0.58 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

The Fibre in red banana – 1.98 gm, thus is 5.21 % of male DRI of 38 gm. On the other hand, females get 7.92 % of female DRI of 25 gm.

Soluble Fibre – 0.72 gm, particularly 7.20 % of male DRI of 10 gm. Additionally, females will get 7.30 % of female DRI of 9.86 gm.

Total Free Sugar – 14.57 gm, which is not only 24.28 % of male DRI of 60 gm but also 29.14 % of female DRI of 50 gm.

Vitamins in red banana

 

Vitamin A – 4.29 mcg, as much as 0.48 % of male DRI of 900 mcg. Furthermore, women can get 0.61 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.01 mg, particularly 0.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 0.91 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.02 mg, therefore, is 1.54 % of male DRI of 1.3 mg. Besides, women also get 1.82 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 0.46 mg, notably 2.88 % of male DRI of 16 mg and 3.29 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.45 mg, thus is 34.62 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 1.35 mcg, therefore, is 4.50 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 18.92 mcg, as much as 4.73 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.00 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 6.74 mg, therefore, is 7.49 % of male DRI of 90 mg. Further, it is 8.99 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 0.21 mcg, notably 4.20 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.09 mg, thus is 0.60 % of DRI of 15 mg for males and females.

Vitamin K – 1.90 mcg, as much as 1.58 % of male DRI of 120 mcg and 2.11 % of female DRI of 90 mcg.

Minerals in red banana

 

Calcium – 0.00 mg, particularly 0.00 % of DRI of 1000 mg for males and females.

Phosphorus – 23.27 mg, therefore, is 3.32 % of DRI of 700 mg for males and females.

Iron – 0.24 mg, notably 3.00 % of male DRI of 8 mg and 1.33 % of female DRI of 18 mg.

Magnesium – 31.44 mg, thus is 7.86 % of male DRI of 400 mg and 10.14 % of female DRI of 310 mg.

Copper – 0.00 mcg, as much as 0.00 % of DRI of 900 mcg for males and females.

Manganese – 0.19 mg, particularly 8.26 % of male DRI of 2.3 mg and 10.56 % of female DRI of 1.8 mg.

Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

Zinc – 0.09 mg, notably 0.82 % of male DRI of 11 mg. At the same time, women get 1.13 % of female DRI of 8 mg.

Chromium – 8.00 mcg, thus is 22.86 % of male DRI of 35 mcg. Besides, women too get 32.00 % of female DRI of 25 mcg.

Selenium – 0.00 mcg, as much as 0.00 % of DRI of 55 mcg for males and females.

Cholesterol – 0.00 mg,

Potassium – 313.00 mg, as much as 6.66 % of DRI of 4700 mg for males and females.

Sodium – 1.11 mg, particularly 0.07 % of DRI of 1500 mg for males and females.

Omega 3 – 46.23 mg, therefore, is 7.71 % of DRI of 600 mg for males and females,

 

Omega 6 – 61.66 mg, not only 10.28 % of DRI of 600 mg for males and females.

Carbs in Banana

Here I have made a small comparison for indicating the carbs in 3 bananas vis Robusta banana, Poovam banana, and Red banana, that are available to us.

Robusta Banana – For a measured size of carbs in banana Robusta is 18.43 grams. That means calories from carbs in banana robusta are 73.72 kCal as against total calories of 81.97 kCal in one 78-gram banana which is 90% of total energy.

Poovam Banana – For a given sample, carbohydrates in banana poovam are 9.36 grams. That means calories from carbs in banana poovam are 37.44 kCal as against total calories of 42.51 kCal in one 40-gram banana. This is nearly 88% of total calories.

Red Banana – For a given sample, carbs in banana red are 25.21 grams. That means Calories from carbs in banana red are 100.84 kCal as against total calories of 111.54 kCal in one 100 gram banana. This is nearly 90.4% of total calories.

Hence it can be concluded that Bananas are high calories food and 90% of the calories in Banana comes from carbs

Preservation of Bananas

Fresh bananas are available year-round. Unlike other fruits, the ripening process of bananas does not slow down after they are chosen. Bananas are generally kept at ambient temperature. Warmer temperature helps in the faster ripening of bananas. However, to gradual ripening, bananas should be refrigerated. The outside peel of the banana will darken however the banana itself will stay intact longer.

Some recommendations on adding bananas in veg diet plans

  1. Put in a sliced banana to your morning cereal or oatmeal for a far more nutritious breakfast.
  2. Ripe mashed bananas can be used in baked goods to displace oil or butter Like apple sauce. Ripped bananas are moist and naturally sweet and hence used to provide sweet flavor in bakery products such as cakes, muffins, and cookies.
  3. Peel and freeze bananas for a great addition to any smoothie.
  4. Have a 1 medium banana in the mid-morning in place of tea or coffee.

Frequently asked questions

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Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
www.vegdietplans.com

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