Banana nutrition, glycemic index, calories, net carbs & more
Bananas, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Banana
|
Glycemic index ⓘ
Source: Check out our full article on Banana glycemic index https://academic.oup.com/ajcn/article/114/5/1625/632081453 in this text. https://www.sciencedirect.com/science/article/pii/S235261811500027X 43 in this one https://www.cabdirect.org/globalhealth/abstract/20123409459 35 here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208016/
Check out our Glycemic index chart page for the full list.
|
48 (low) |
| Glycemic load | 15 (medium) |
| Insulin index ⓘ II for Cavendish bananas https://academic.oup.com/ajcn/article/66/5/1264/4655967 | 81 |
| Calories ⓘ Calories per 100-gram serving | 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) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 20mg |
Potassium ⓘHigher in Potassium content than 76% of foods
Vitamin C ⓘHigher in Vitamin C content than 75% of foods
Fiber ⓘHigher in Fiber content than 70% of foods
Net carbs ⓘHigher in Net carbs content than 69% of foods
Carbs ⓘHigher in Carbs content than 68% of foods
Banana calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 89 | |
| Calories in 1 cup, mashed | 200 | 225 g |
| Calories in 1 cup, sliced | 134 | 150 g |
| Calories in 1 NLEA serving | 112 | 126 g |
Banana Glycemic index (GI)
Source:
Check out our full article on Banana glycemic index
https://academic.oup.com/ajcn/article/114/5/1625/632081453 in this text. https://www.sciencedirect.com/science/article/pii/S235261811500027X 43 in this one https://www.cabdirect.org/globalhealth/abstract/20123409459 35 here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208016/
Check out our Glycemic index chart page for the full list.
Banana Glycemic load (GL)
Mineral coverage chart
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:
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
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:
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
Carbohydrate type breakdown
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
Sugar:
12.23 g
Fiber:
2.6 g
Other:
8.01 g
All nutrients for Banana per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 89kcal | 4% | 75% |
1.9 times more than Orange
|
| Protein | 1.09g | 3% | 84% |
2.6 times less than Broccoli
|
| Fats | 0.33g | 1% | 84% |
100.9 times less than Cheddar Cheese
|
| Vitamin C | 8.7mg | 10% | 25% |
6.1 times less than Lemon
|
| Net carbs | 20.24g | N/A | 31% |
2.7 times less than Chocolate
|
| Carbs | 22.84g | 8% | 32% |
1.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.26mg | 3% | 87% |
10 times less than Beef
|
| Calcium | 5mg | 1% | 91% |
25 times less than Milk
|
| Potassium | 358mg | 11% | 24% |
2.4 times more than Cucumber
|
| Magnesium | 27mg | 6% | 37% |
5.2 times less than Almond
|
| Sugar | 12.23g | N/A | 37% |
1.4 times more than Coca-Cola
|
| Fiber | 2.6g | 10% | 30% |
1.1 times more than Orange
|
| Copper | 0.08mg | 9% | 64% |
1.8 times less than Shiitake
|
| Zinc | 0.15mg | 1% | 87% |
42.1 times less than Beef
|
| Starch | 5.38g | 2% | 95% |
2.8 times less than Potato
|
| Phosphorus | 22mg | 3% | 87% |
8.3 times less than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 64IU | 1% | 47% |
261 times less than Carrot
|
| Vitamin A RAE | 3µg | 0% | 62% | |
| Vitamin E | 0.1mg | 1% | 86% |
14.6 times less than Kiwifruit
|
| Selenium | 1µg | 2% | 82% | |
| Manganese | 0.27mg | 12% | 46% | |
| Vitamin B1 | 0.03mg | 3% | 81% |
8.6 times less than Pea raw
|
| Vitamin B2 | 0.07mg | 6% | 74% |
1.8 times less than Avocado
|
| Vitamin B3 | 0.67mg | 4% | 74% |
14.4 times less than Turkey meat
|
| Vitamin B5 | 0.33mg | 7% | 71% |
3.4 times less than Sunflower seed
|
| Vitamin B6 | 0.37mg | 28% | 35% |
3.1 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.5µg | 0% | 81% |
203.2 times less than Broccoli
|
| Folate | 20µg | 5% | 48% |
3.1 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.11g | 1% | 81% |
52.6 times less than Beef
|
| Monounsaturated Fat | 0.03g | N/A | 87% |
306.2 times less than Avocado
|
| Polyunsaturated fat | 0.07g | N/A | 88% |
646.2 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 96% |
33.9 times less than Chicken meat
|
| Threonine | 0.03mg | 0% | 96% |
25.7 times less than Beef
|
| Isoleucine | 0.03mg | 0% | 96% |
32.6 times less than Salmon raw
|
| Leucine | 0.07mg | 0% | 94% |
35.8 times less than Tuna
|
| Lysine | 0.05mg | 0% | 95% |
9 times less than Tofu
|
| Methionine | 0.01mg | 0% | 97% |
12 times less than Quinoa
|
| Phenylalanine | 0.05mg | 0% | 94% |
13.6 times less than Egg
|
| Valine | 0.05mg | 0% | 95% |
43.2 times less than Soybean raw
|
| Histidine | 0.08mg | 0% | 88% |
9.7 times less than Turkey meat
|
| Fructose | 4.85g | 6% | 82% |
1.2 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 89
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.