Fruit
Banana
Fast-available carbs and potassium, useful around training.
Nutrition facts
Serving: 1 banana (120 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Protein | 1.3 g | |
| Carbs | 27.4 g | |
| Fibre | 3.1 g | 11 % |
| Sugars | 14.6 g | 15 % |
| Fat | 0.4 g | 0 % |
| Saturated fat | 0.1 g | 1 % |
| Sodium | 1 mg | 0 % |
| Vitamin B6 | 0 mg | 26 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- As a banana ripens, its starch turns into sugars: green, it is mostly resistant starch (which behaves like fibre); fully ripe and speckled, it is mostly sugars, and its glycemic index rises with ripeness.
- The banana is not the potassium champion people think: about 430 mg per fruit, less than a baked potato or a cup of beans.
Preparation
Cooking a green banana gelatinizes its starch and removes part of its resistant starch. Frozen then blended, a ripe banana keeps its sugars and its fibre.
To mention to a professional
- If you are allergic to latex, banana is one of the fruits with a documented cross-reaction (with avocado, kiwi, and chestnut); mention it to a professional.
- If you must limit potassium (kidney disease), banana counts toward the total; ask your professional how much room it has.
Sources
- Bananas, raw
- USDA FoodData Central, SR Legacy (Bananas, raw ; Potatoes, baked ; Snacks, banana chips)
- Zhang et al., 2005 (Carbohydrate Polymers, banana starch and ripeness)
- Atkinson, Foster-Powell and Brand-Miller, 2008 (international tables of glycemic index)
- Blanco et al., 1994 (Annals of Allergy, latex-fruit syndrome)
- National Kidney Foundation, potassium and diet in kidney disease
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.