Banana Nutrition Facts And Health Benefits

Are you wondering if eating a banana is safe or not? Eating bananas daily is beneficial for health or not? Let's find the answer.

First, you must know that the banana's scientific name is MUSA. It is one of the most popular fruits available almost all over the world. There are different types and sizes of bananas available in different countries. Let's see some of them.

Cavendish Bananas are grown in Central America, Pisang Raja is grown in Indonesia, Red bananas are grown in India, Ladyfinger bananas are native to Australia and Southeast Asia, Blue Java bananas are native to Southeast Asia, and Plaintain bananas are grown in Africa, the Caribbean, and Latin America.

Banana Nutrition Facts

Different types of bananas contain different nutrition—size and weight matter most.
Here is a Banana Nutrition facts 100g raw-medium sized.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 89

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1mg 1%
Total Carbohydrate 23g 8%
Dietary Fiber 3g 12%
Sugars 12g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Banana contains 75% of water. Do you know the great thing about water-rich foods? It contains low calories and fills your stomach for a longer period.

100 grams of banana has 89 Kcal, 0 grams of fat, 23 grams of carbohydrate (3 grams fiber and 12 grams sugar), and 1 gram of protein. There is no cholesterol and trans fat in the banana.

Many of us are afraid of the sugar content in bananas. The sugar in bananas is natural; it is different from our table sugar. Natural sugar has lots of benefits for the human body.


A 100 grams banana contains 89 Kcal. It is ideal low-calorie fruit.

A 100-gram of banana holds 23 grams of carbohydrates, 3 grams of fiber, and 12 grams of natural sugar. It has natural sugar that is good for the immune system and stabilizes metabolism.


The fiber in food can reduce hunger. Fiber-rich foods can fill the stomach for a long time and helps to lose fat. 100 grams of banana has 3 grams of fiber.

There is no fat in bananas. A 100-gram of banana has 0 grams of fat.

It has low protein. A 100-gram of raw banana holds 1 gram of protein.
Tryptophan 0.009g
Threonine 0.028g
Isoleucine 0.028g
Leucine 0.068g
Lysine 0.05g
Methionine 0.008g
Cystine 0.009g
Phenylalanine 0.049g
Tyrosine 0.009g
Valine 0.047g
Arginine 0.049g
Histidine 0.077g
Alanine 0.04g
Aspartic acid 0.124g
Glutamic acid 0.152g
Glycine 0.038g
Proline 0.028g
Serine 0.04g

Glycemic Index Of Banana:

Bananas are made up of carbs and water. Despite its high carbs and sugar, it has a low glycemic index. Its glycemic index value range from 42-51.

Banana Vitamins and Minerals





Vitamin C

8.7 mg


5 mg

Vitamin A

3 mcg


22 mg

Vitamin E

0.1 mg


358 mg

Vitamin K

0.5 mcg


0.26 mg

Vitamin B1

0.031 mg


27 mg

Vitamin B2

0.073 mg


0.15 mg

Vitamin B3

0.665 mg



Vitamin B6

0.367 mg


0.27 mg

Vitamin B9

20 mcg

100 grams of banana can provide you Vitamin C(9%), Vitamin A(0.33%), Vitamin E(0.66%) and Vitamin K(0.42%) of your RDA(Recommended Dietary Allowances). 

Vitamin C boosts immunity, Vitamin A good for eye health, Vitamin E keeps healthy skin, and Vitamin K is necessary for blood clotting and healthy bones.

Bananas also hold a good amount of B vitamins. 100 grams of banana can provide Vitamin B1(thiamin) 2.5%, Vitamin B2(riboflavin) 5.6%, Vitamin B3(niacin) 4.1%, Vitamin B6(pyridoxine) 28%, and Vitamin B9(folate) 5%. These vitamins require for cell health, eyesight, and the growth of red blood cells

Bananas hold a good amount of minerals too. Minerals are essential for making enzymes and hormones.

100 grams of Banana can give you Calcium 5mg(0.42%), Phosphorus 22mg(0.55%), Potassium 358mg(18%), Iron 0.26mg(2.98%), Magnesium 27mg(6.43%), Zinc 0.15mg (1.36%), Copper 0.078mg(8.66%) and Manganese 0.27mg(11%).

Calcium builds our bones; Phosphorus plays a major role in forming DNA and RNA; Potassium regulates fluid balance; Iron reduces tiredness and fatigue.; Magnesium supports muscle and nerve function and energy production.

Zinc plays a significant role in the creation of DNA and the growth of cells; Copper makes red blood cells; Manganese helps the body to create connective tissue, bones, and blood clotting factors.

What is the benefit of eating a banana a day?

Banana benefits for weight loss:

Banana contains a good amount of fiber. Fiber can fill the appetite for a long, and the body burns more fat. Also, it is a low-calorie fruit that everyone who wants weight loss or fat loss can add to their diet. We suggest one banana a day for weight loss.

Banana benefits for skin:

Banana contains Vitamin C which has lots of benefits for the skin. Vitamin C can decrease skin aging, remove dark spots and acne, protect against the sun, and remove wrinkles. Banana contains a good amount of potassium. Pottasium can protect against UV Rays and naturally moisturizers and hydrates skin cells.

Bananas for heart health:

Banana(100g) hold 358 mg of potassium. Potassium plays a vital role in heart health. It helps to prevent heart attacks and strokes. It maintains blood sugar levels and helps trigger your heart to release blood.

Bananas can reduce stress levels.

Bananas retain tryptophan that converts into serotonin. Serotonin is a chemical that balances mood, reduces stress, and makes you feel happier. That's why serotonin is also called 'the feel-good hormone' or 'happy hormone'.

Bananas can improve your digestion.

A Banana is a fruit that can digest quickly. It contains approximately 3 grams of fiber that clean your stomach. The pectin fiber in bananas has many benefits; it promotes gut health, enhances blood sugar, improves digestion, and helps in diarrhea and constipation.

Bananas can provide instant energy.

Bananas are an easily digestible food. Sportspeople, athletes, and workers use it as an instant energy snack. It has sugar that digests quickly and provides instant energy. 2 Bananas can provide you the energy for 90 minutes workout.

Frequently Asked Questions

How many calories are in a banana?

Well, there are 89 Kcals in 100 grams of a banana. It is a low-calorie fruit because it is made up of 75% of water.

Is 1 banana a day enough potassium?

One medium-sized banana(100g) can provide 18-20% potassium. You can have 2 bananas daily if you have an active lifestyle and it fits into your diet plan.

Can you eat the skin of a banana?

Well, banana skin has lots more health benefits, but many pesticides were spread on it while growing, so we couldn't suggest eating the skin.

Are bananas too high in calories?

100 gram of a banana has approximately 89Kcals. It is not high compared to nuts. One banana can provide enough energy for a continuous workout of 1.5 hours.

Is banana a carb or protein?

Banana is not rich in protein but rich in carbohydrates. One medium size (100g) banana provides 23 grams of carbohydrates and 3 grams of fiber.

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