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Banana nutrition, glycemic index, calories, and serving size

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

Banana Glycemic index (GI)

48

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.

Article author photo Zvart Movsisyan
Profession: Medical biochemistry MD
Last updated: December 04, 2020

Important nutritional characteristics for Banana

Banana
Glycemic index ⓘ Source:
https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
48 (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 the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-6.9 (alkaline)
Calories
89
76% Potassium
75% Vitamin C
70% Fiber
68% Carbs
65% Vitamin B6
Explanation: The given food contains more Potassium than 76% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Fiber, Carbs, and Vitamin B6.

Check out similar food or compare with current

Macronutrients chart

2% 23% 75%
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 100g
Calories 89
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
8%
Total Carbohydrate 23g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 5mg 1%

Iron 0mg 0%

Potassium 358mg 11%

*
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
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Banana nutrition infographic

Banana nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 10% 20% 10% 32% 1% 5% 27% 36% 6% 6%
Calcium: 5 mg of 1,000 mg 1%
Iron: 0.26 mg of 8 mg 3%
Magnesium: 27 mg of 420 mg 6%
Phosphorus: 22 mg of 700 mg 3%
Potassium: 358 mg of 3,400 mg 11%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.15 mg of 11 mg 1%
Copper: 0.078 mg of 1 mg 9%
Manganese: 0.27 mg of 2 mg 12%
Selenium: 1 µg of 55 µg 2%
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 µg
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Vitamin A: 64 IU of 5,000 IU 1%
Vitamin E : 0.1 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 8.7 mg of 90 mg 10%
Vitamin B1: 0.031 mg of 1 mg 3%
Vitamin B2: 0.073 mg of 1 mg 6%
Vitamin B3: 0.665 mg of 16 mg 4%
Vitamin B5: 0.334 mg of 5 mg 7%
Vitamin B6: 0.367 mg of 1 mg 28%
Folate: 20 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.5 µg of 120 µg 0%

Vitamin chart - relative view

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

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 10% 8% 6% 8% 8% 3% 9% 8% 33%
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

0.112% 0.032% 0.073%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g

Carbohydrate type breakdown

5.38% 2.39% 4.98% 4.85%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g

Fiber content ratio for Banana

12.23% 2.6% 8.01%
Sugar: 12.23 g
Fiber: 2.6 g
Other: 8.01 g

All nutrients for Banana per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 3% 84% 1.09g 2.6 times less than Broccoli
Fats 1% 84% 0.33g 100.9 times less than Cheese
Carbs 8% 32% 22.84g 1.2 times less than Rice
Calories 4% 75% 89kcal 1.9 times more than Orange
Starch 2% 95% 5.38g 2.8 times less than Potato
Fructose 6% 82% 4.85g 1.2 times less than Apple
Sugar 0% 37% 12.23g 1.4 times more than Coca-Cola
Fiber 10% 30% 2.6g 1.1 times more than Orange
Calcium 1% 91% 5mg 25 times less than Milk
Iron 3% 87% 0.26mg 10 times less than Beef
Magnesium 6% 37% 27mg 5.2 times less than Almond
Phosphorus 3% 87% 22mg 8.3 times less than Chicken meat
Potassium 11% 24% 358mg 2.4 times more than Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread
Zinc 1% 88% 0.15mg 42.1 times less than Beef
Copper 9% 64% 0.08mg 1.8 times less than Shiitake
Vitamin E 1% 86% 0.1mg 14.6 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 10% 25% 8.7mg 6.1 times less than Lemon
Vitamin B1 3% 81% 0.03mg 8.6 times less than Pea
Vitamin B2 6% 74% 0.07mg 1.8 times less than Avocado
Vitamin B3 4% 74% 0.67mg 14.4 times less than Turkey meat
Vitamin B5 7% 71% 0.33mg 3.4 times less than Sunflower seed
Vitamin B6 28% 35% 0.37mg 3.1 times more than Oat
Folate 5% 48% 20µg 3.1 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 0% 81% 0.5µg 203.2 times less than Broccoli
Tryptophan 0% 96% 0.01mg 33.9 times less than Chicken meat
Threonine 0% 96% 0.03mg 25.7 times less than Beef
Isoleucine 0% 96% 0.03mg 32.6 times less than Salmon
Leucine 0% 94% 0.07mg 35.8 times less than Tuna
Lysine 0% 95% 0.05mg 9 times less than Tofu
Methionine 0% 97% 0.01mg 12 times less than Quinoa
Phenylalanine 0% 94% 0.05mg 13.6 times less than Egg
Valine 0% 95% 0.05mg 43.2 times less than Soybean
Histidine 0% 88% 0.08mg 9.7 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 81% 0.11g 52.6 times less than Beef
Monounsaturated Fat 0% 87% 0.03g 306.2 times less than Avocado
Polyunsaturated fat 0% 88% 0.07g 646.2 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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