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Banana nutrition, glycemic index, acidty and serving size

Bananas, raw
*all the values are displayed for the amount of 100 grams

Banana nutrition infographic

Banana nutrition infographic
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Important nutritional characteristics for Banana

Banana
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
52 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, sliced (150 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-6.9 (alkaline)
Calories
89
76% Potassium
75% Vitamin C
70% Fiber
68% Carbs
65% Vitamin B6
Explanation: This food contains more Potassium than 76% of foods. More importantly, although there are several foods (24%) which contain more Potassium, this food itself is rich in Potassium more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Fiber, Carbs and Vitamin B6

Banana Glycemic index (GI)

52

By investigating scientific studies we found out different means for bananas Glycemic Index. Let’s discuss the most trustworthy ones.

According to the Glycemic index(GI) data of Harvard medical school (1) banana has low GI 51 ± 3.

Based on study (2) factors such as the size, texture, viscosity (internal friction or ‘thickness’) and ripeness of a food affect its GI. For instance, although both ripe and unripe bananas have a low GI (less than 55), an unripe banana may have a GI of 30, while a ripe banana has a GI of 51.

All the above you can easily find on International table of glycemic index and glycemic load values 2002 (3). There are published 10 different GI values for bananas, and the mean calculates GIs listed underneath the data. Besides, we can notice from the table, that there are some values higher than low GI. These inconsistencies also caused by some reasons like a methodological factors, different test methods of different laboratories etc.

Also another research compared the varieties of Banana (4).This research shows significantly higher GI values for banana overall with the highest Njalipoovan GI record, and none of them has low GI.

Banana Glycemic index various sorts

Thus, to sum up all the data, we decided to choose 52 for bananas GI as an average.

Similar food data
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Macronutrients chart

Protein:
Daily Value: 2%
1.09 g of 50 g
2%
Fats:
Daily Value: 1%
0.33 g of 65 g
1%
Carbs:
Daily Value: 8%
22.84 g of 300 g
8%
Water:
Daily Value: 4%
74.91 g of 2,000 g
4%
Other:
0.83 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 89
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
8%
TotalCarbohydrate 23g
12%
Dietary Fiber 3g
Total Sugars 12g
Includes 1g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 5mg 1%

Iron 0mg 0%

Potassium 358mg 10%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 5 mg of 1,000 mg 1%
Iron: 0.26 mg of 18 mg 1%
Magnesium: 27 mg of 400 mg 7%
Phosphorus: 22 mg of 1,000 mg 2%
Potassium: 358 mg of 3,500 mg 10%
Sodium: 1 mg of 2,400 mg 0%
Zinc: 0.15 mg of 15 mg 1%
Copper: 0.078 mg of 2 mg 4%
Manganese: 0.27 mg of 2 mg 14%
Selenium: 1 µg of 70 µg 1%
Choline: 9.8 mg of 550 mg 2%

Mineral chart - relative view

Potassium
358 mg
TOP 24%
Magnesium
27 mg
TOP 37%
Manganese
0.27 mg
TOP 47%
Copper
0.078 mg
TOP 64%
Selenium
1 mg
TOP 82%
Choline
9.8 mg
TOP 86%
Iron
0.26 mg
TOP 87%
Phosphorus
22 mg
TOP 87%
Zinc
0.15 mg
TOP 88%
Calcium
5 mg
TOP 91%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A: 64 IU of 5,000 IU 1%
Vitamin E : 0.1 mg of 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 8.7 mg of 60 mg 15%
Vitamin B1: 0.031 mg of 2 mg 2%
Vitamin B2: 0.073 mg of 2 mg 4%
Vitamin B3: 0.665 mg of 20 mg 3%
Vitamin B5: 0.334 mg of 10 mg 3%
Vitamin B6: 0.367 mg of 2 mg 18%
Folate, total: 20 µg of 400 µg 5%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 0.5 µg of 80 µg 1%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
8.7 µg
TOP 25%
Vitamin B6
0.367 µg
TOP 35%
Vitamin A
64 µg
TOP 47%
Folate, total
20 µg
TOP 48%
Vitamin B5
0.334 µg
TOP 71%
Vitamin B3
0.665 µg
TOP 74%
Vitamin B2
0.073 µg
TOP 74%
Vitamin K
0.5 µg
TOP 81%
Vitamin B1
0.031 µg
TOP 81%
Vitamin E
0.1 µg
TOP 86%
Folic acid (B9)
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 9 mg of 280 mg 3%
Threonine: 28 mg of 1,050 mg 3%
Isoleucine: 28 mg of 1,400 mg 2%
Leucine: 68 mg of 2,730 mg 2%
Lysine: 50 mg of 2,100 mg 2%
Methionine: 8 mg of 1,050 mg 1%
Phenylalanine: 49 mg of 1,750 mg 3%
Valine: 47 mg of 1,820 mg 3%
Histidine: 77 mg of 700 mg 11%

Fat type information

Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.