Banana Nutrition Facts

by John Staughton (BASc, BFA) last updated -

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Many people know that bananas are healthy but the details of banana nutrition, apart from a high level of potassium, are also important to understand.

What Does Banana Nutrition Include?

Nutrition Facts

Bananas, raw
Serving Size :
NutrientValue
Water [g]74.91
Energy [kcal]89
Energy [kJ]371
Protein [g]1.09
Total lipid (fat) [g]0.33
Ash [g]0.82
Carbohydrate, by difference [g]22.84
Fiber, total dietary [g]2.6
Sugars, total including NLEA [g]12.23
Sucrose [g]2.39
Glucose (dextrose) [g]4.98
Fructose [g]4.85
Maltose [g]0.01
Starch [g]5.38
Calcium, Ca [mg]5
Iron, Fe [mg]0.26
Magnesium, Mg [mg]27
Phosphorus, P [mg]22
Potassium, K [mg]358
Sodium, Na [mg]1
Zinc, Zn [mg]0.15
Copper, Cu [mg]0.08
Manganese, Mn [mg]0.27
Selenium, Se [µg]1
Fluoride, F [µg]2.2
Vitamin C, total ascorbic acid [mg]8.7
Thiamin [mg]0.03
Riboflavin [mg]0.07
Niacin [mg]0.67
Pantothenic acid [mg]0.33
Vitamin B-6 [mg]0.37
Folate, total [µg]20
Folate, food [µg]20
Folate, DFE [µg]20
Choline, total [mg]9.8
Betaine [mg]0.1
Vitamin A, RAE [µg]3
Carotene, beta [µg]26
Carotene, alpha [µg]25
Vitamin A, IU [IU]64
Lutein + zeaxanthin [µg]22
Vitamin E (alpha-tocopherol) [mg]0.1
Tocopherol, gamma [mg]0.02
Tocopherol, delta [mg]0.01
Tocotrienol, alpha [mg]0.06
Vitamin K (phylloquinone) [µg]0.5
Fatty acids, total saturated [g]0.11
10:0 [g]0
12:0 [g]0
14:0 [g]0
16:0 [g]0.1
18:0 [g]0.01
Fatty acids, total monounsaturated [g]0.03
16:1 [g]0.01
18:1 [g]0.02
Fatty acids, total polyunsaturated [g]0.07
18:2 [g]0.05
18:3 [g]0.03
Phytosterols [mg]16
Tryptophan [g]0.01
Threonine [g]0.03
Isoleucine [g]0.03
Leucine [g]0.07
Lysine [g]0.05
Methionine [g]0.01
Cystine [g]0.01
Phenylalanine [g]0.05
Tyrosine [g]0.01
Valine [g]0.05
Arginine [g]0.05
Histidine [g]0.08
Alanine [g]0.04
Aspartic acid [g]0.12
Glutamic acid [g]0.15
Glycine [g]0.04
Proline [g]0.03
Serine [g]0.04
Sources include : USDA

A banana contains a diverse range of nutrients, including dietary fiber, vitamin C, potassium, vitamin B6, key amino acids, iron, manganese, magnesium, folate, vitamin A, protein and a number of antioxidants, all of which make bananas one of the most nutrient dense and delicious foods you could add to your diet.

Vitamin C – In a medium-sized banana, you will take in nearly 20% of your daily requirements of vitamin C, helping to keep the immune system strong.

Vitamin A – There is a minimal amount of vitamin A in bananas – about 2% of your daily requirement.

Vitamin B6 – You only need about 1.5 milligrams of vitamin B6 each day, and a single banana provides roughly 20% of that total.

A glass of banana juice, kept next to bananas, atop a wooden table

Banana smoothie or banana juice Photo Credit: Shutterstock

Amino Acids – The only amino acid found in bananas is tyrosine, and while there isn’t a huge amount in bananas, it can help improve cognitive function and boost mood.

Dietary Fiber – There are roughly 3 grams of dietary fiber in a medium-sized banana, which is more than 10% of your daily recommended amount of fiber, helping to optimize your digestive system.

Protein – There is only 1 gram of protein in bananas, but every little bit helps in the production of energy in the body!

Iron – Only 2% of your daily iron intake is provided in a banana, but this is helped along by the high vitamin C content, which makes iron more bioavailable.

Potassium – Famed for its potassium content, a medium-sized banana actually only has between 10-15% of your daily needs for this mineral; however, it is still one of the best sources and can help keep blood pressure under control.

Manganese – With roughly 0.3 milligrams of manganese per banana, this takes care of roughly 15% of your daily needs for this mineral.

Magnesium – Providing 35 milligrams of magnesium in each banana, just under 10% of your daily requirement is squared away with this popular fruit.

Folate – Experts recommend roughly 400 micrograms of folate every day, and a banana provides about 25 micrograms, roughly 6% of your daily needs.

Antioxidants – The antioxidants found in bananas include lutein, beta-carotene, and selenium, as well as the antioxidant vitamins, such as vitamin A and vitamin C. Thus, banana nutrition helps lower oxidative stress and prevent chronic diseases more effectively.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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