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Banana nutrition, glycemic index, calories, net carbs & more

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

Banana Glycemic index (GI)

48
Article author photo Zvart Movsisyan by Zvart Movsisyan | Last updated on December 04, 2020
Education: Medical biochemistry MD

By investigating scientific studies, we found different values for bananas’ Glycemic Index (GI). Let’s discuss the most trustworthy ones.

According to the GI data of Harvard Medical School, banana has a low GI of 51 ± 3 (1).

One study found that factors such as 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 (2).

In The International Table of Glycemic Index Values, over ten different GI values, falling in the range of 30 to 75, are published for bananas, with the mean values listed underneath the data. Besides, we can notice from the table that some values fall in the low, medium, or even high GI category. These inconsistencies are caused by reasons such as methodological factors, varieties, different test methods of different laboratories, etc. (3).

Another research compared different varieties of bananas (4). This research shows significantly higher GI values for bananas overall, with the highest being the Njalipoovan banana and none having a low GI value.

Banana Glycemic index various sorts

Thus, summing up all the data, we decided to choose 48 for the banana’s average glycemic index value.

References

  1. Glycemic index for 60+ foods
  2. https://www.ncbi.nlm.nih.gov/pubmed/1395467
  3. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  4. http://www.ijrhs.org/sites/default/files/IntJResHealthSci-3-1-89.pdf
Article author photo Zvart Movsisyan
Education: Medical biochemistry MD
Last updated: December 04, 2020

Important nutritional characteristics for Banana

Banana
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
48 (low)
Insulin index ⓘ II for Cavendish bananas https://academic.oup.com/ajcn/article/66/5/1264/4655967
81
Calories
89
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
20.24 grams
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)
76% Potassium
75% Vitamin C
70% Fiber
69% Net carbs
68% Carbs
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, Net carbs, and Carbs.

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 46%
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 87%
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%

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

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
Net carbs N/A 31% 20.24g 2.7 times less than Chocolate Chocolate
Protein 3% 84% 1.09g 2.6 times less than Broccoli Broccoli
Fats 1% 84% 0.33g 100.9 times less than Cheese Cheese
Carbs 8% 32% 22.84g 1.2 times less than Rice Rice
Calories 4% 75% 89kcal 1.9 times more than Orange Orange
Starch 2% 95% 5.38g 2.8 times less than Potato Potato
Fructose 6% 82% 4.85g 1.2 times less than Apple Apple
Sugar N/A 37% 12.23g 1.4 times more than Coca-Cola Coca-Cola
Fiber 10% 30% 2.6g 1.1 times more than Orange Orange
Calcium 1% 91% 5mg 25 times less than Milk Milk
Iron 3% 87% 0.26mg 10 times less than Beef Beef
Magnesium 6% 37% 27mg 5.2 times less than Almond Almond
Phosphorus 3% 87% 22mg 8.3 times less than Chicken meat Chicken meat
Potassium 11% 24% 358mg 2.4 times more than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 1% 87% 0.15mg 42.1 times less than Beef Beef
Copper 9% 64% 0.08mg 1.8 times less than Shiitake Shiitake
Vitamin A 1% 47% 64IU 261 times less than Carrot Carrot
Vitamin E 1% 86% 0.1mg 14.6 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 10% 25% 8.7mg 6.1 times less than Lemon Lemon
Vitamin B1 3% 81% 0.03mg 8.6 times less than Pea Pea
Vitamin B2 6% 74% 0.07mg 1.8 times less than Avocado Avocado
Vitamin B3 4% 74% 0.67mg 14.4 times less than Turkey meat Turkey meat
Vitamin B5 7% 71% 0.33mg 3.4 times less than Sunflower seed Sunflower seed
Vitamin B6 28% 35% 0.37mg 3.1 times more than Oat Oat
Folate 5% 48% 20µg 3.1 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 81% 0.5µg 203.2 times less than Broccoli Broccoli
Tryptophan 0% 96% 0.01mg 33.9 times less than Chicken meat Chicken meat
Threonine 0% 96% 0.03mg 25.7 times less than Beef Beef
Isoleucine 0% 96% 0.03mg 32.6 times less than Salmon Salmon
Leucine 0% 94% 0.07mg 35.8 times less than Tuna Tuna
Lysine 0% 95% 0.05mg 9 times less than Tofu Tofu
Methionine 0% 97% 0.01mg 12 times less than Quinoa Quinoa
Phenylalanine 0% 94% 0.05mg 13.6 times less than Egg Egg
Valine 0% 95% 0.05mg 43.2 times less than Soybean Soybean
Histidine 0% 88% 0.08mg 9.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 81% 0.11g 52.6 times less than Beef Beef
Monounsaturated Fat N/A 87% 0.03g 306.2 times less than Avocado Avocado
Polyunsaturated fat N/A 88% 0.07g 646.2 times less than Walnut Walnut

Check out similar food or compare with current

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
 ⓘ 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
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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
Infographic link

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.