Calories in Banana

Bananas, often called the Nutritional Powerhouse, are everyone’s favorite.

We have seen Tennis Players eat them during breaks, which give the players instant energy and we often eat them between meals, before going to swimming or Gym as a preworkout. 

Let’s get into details about calories and nutritional facts about bananas.

What are Calories?

Calories are a measure of energy, and they’re essential for our bodies to function. We need calories to fuel our daily activities, from working out to simply breathing. When we talk about the calories in food, we’re referring to the amount of energy that food provides when consumed.

Nutrition Facts

Bananas are an excellent source of many essential nutrients, including vitamins, minerals, and macronutrients. Nutritional Contents are as follows

1. Carbohydrates: Major constituent is Carbs
2. Protein: It has very little protein
3. Fat: It is low fat
4. Potassium: Bananas are rich in potassium, which is crucial for maintaining healthy blood pressure levels and proper muscle function.
5. Vitamin C, an antioxidant which supports immune function and skin health
6. Vitamin B6 : Helps in brain development and function

A 120g Medium sized Banana contains

• Calories: 90-110 calories
• Carbohydrates: 23-27 grams
  • Sugars: 12-14 grams
  • Dietary Fiber: 2.6-3.1 grams
• Protein: 1.1-1.3 grams
• Fat: 0.3-0.4 grams

Vitamins and minerals:

1. Potassium: 400-450 mg (9-10% of the Daily Value or DV)
2. Vitamin C: 8-10 mg 
3. Vitamin B6: 0.4 mg 
4. Magnesium: 30-34 mg 
5. Folate (vitamin B9): 20-25 mcg 
6. Manganese: 0.27-0.32 mg
7. Riboflavin (vitamin B2): 0.1 mg 
8. Niacin (vitamin B3): 
9. Vitamin A: 64-75 IU 
10. Iron: 0.26-0.31 mg 
11. Calcium: 5-6 mg

These values are approximate and a lot depends on the ripeness of the banana, the variety, the size.

Calories in Different Types of Bananas

There are several types of bananas, and the calorie content varies slightly among them.

1. Cavendish Bananas: Most common type and an medium size contains around 90 calories
2. Red Bananas: A medium-sized red banana has around 90 calories.
3. Baby Bananas : Also called Elaichi, the smaller and the most loved variety. These smaller bananas contain approximately 72 calories per banana.
4. Plantains: Plantains are a starchier, less sweet type of banana with around 181 calories in a medium-sized fruit.

This leads us to the question of,

What is the difference between banana Vs Plantains?

Both belong to the same genus,“Musa”

As mentioned above, they are starchy but less sweet than bananas, even when they are fully ripe.

Plantains are rigid and cannot be mashed up easily like bananas.

Plantains are usually cooked before consumption unlike bananas which can be eaten raw and are tasty.

Plantains when ripe can be still green or yellow or black but bananas when ripe are yellow.

Calories in Various Banana Sizes

The calorie content of a banana depends on its size.

1. Extra Small Banana (4-5 inches) About 60 calories
2. Small Banana (6-7 inches long): About 72 calories
3. Medium Banana (7-8 inches long): Approximately 89 calories
4. Large Banana (8-9 inches long): Around 121 calories

Calories in Banana-Based Foods

1. Banana Bread: A typical slice of banana bread contains around 330 calories.
2. Banana Smoothies: A 16-ounce banana smoothie made with low-fat milk, yogurt, and a medium-sized banana contains approximately 300 calories.
3. Banana Chips: A 1-ounce serving of banana chips has around 150 calories.

Benefits of Banana Sexually

There are lots of people searching about this and this has more to do with the instant energy the banana provides, which improves stamina and endurance during sexual activity. Along with the energy boost, Banana has

Potassium, which improves blood flow

Vitamin B6, which help in production of serotonin, which improves the mood

Magnesium, which helps in muscle and nerve function.

It has no direct correlation with improved sexual prowess, but since it boosts energy and has good mood enhancing effects, it has a positive effect overall.

The following Tabular Column gives an approximate idea of the calories for healthy people and for those with diabetes and looking forward to losing Weight.

Calories, Glycemic Index and Glycemic Load of Bananas and Banana based Foods

Food Item	Approx Calories	Glycemic Index	Glycemic Load
Extra small banana (5-6 inches)	75	42-62	5-9
Small banana (6-7 inches)	90	42-62	6-11
Medium banana (7-8 inches)	105	42-62	8-12
Large banana (8-9 inches)	121	42-62	9-14
Extra large banana (9+ inches)	135+	42-62	10-16+
Banana bread (1 slice)	196	47	21
Banana pudding (1/2 cup)	150	43	18
Banana nut muffin	470	50-60	30-40
Banana peppers (1 cup)	27	15-20	1-2
Banana split	850	60+	40+
Banana chips (1 oz)	147	50-60	15-20
Banana smoothie (8 oz)	200-250	40-60	20-30
Banana milkshake (12 oz)	450-600	40-60	30-45
100g banana without skin	89	42-62	10-12
Banana peel (not edible)	0	N/A	N/A
Green banana boiled (1 cup)	150	40-45	13-15
7-inch banana	105	42-62	8-12
6-inch banana	90	42-62	6-11
5-inch banana	75	42-62	5-9
200g banana	178	42-62	20-24
50g banana	44.5	42-62	5-6
40g banana	35.6	42-62	4-5
80g banana	71.2	42-62	8-10
Elaichi banana	70-90 (per piece)	42-62	6-10
Banana with peanut butter (2 tbsp)	285-300	45-55	20-25
Banana popsicle	60-100	40-50	8-15

Health Benefits

Bananas provide numerous health benefits, including:

1. Improved digestion: The dietary fiber in bananas can help promote regular bowel movements and prevent constipation.
2. Heart health: The potassium in bananas can help regulate blood pressure and support heart health.
3. Energy boost: The natural sugars in bananas can provide a quick energy boost, making them an ideal pre-workout snack.

Potential Drawbacks of Consuming Bananas

While bananas are generally healthy, there are some potential drawbacks to consider:

1. Sugar content: Bananas contain natural sugars, which could cause blood sugar spikes in individuals with diabetes or insulin resistance, when consumed in large quantities.
2. Allergies: Some individuals may be allergic to bananas and should avoid them.

Frequently Asked questions

Does Banana help in Constipation?

Yes. they do. Make sure you drink enough water as well, which helps in constipation and evacuation of bowels. Just make sure to consume ripe bananas, which contain higher soluble fiber, namely Pectin; which help soften stool and promote better bowel movements, making them a household fruit to get rid of constipation.

But , Remember to avoid Unripe bananas, which have more resistant starch, which is an indigestible carb, which will worsen constipation.

Are bananas fattening?

Bananas are not inherently fattening. They are low in fat and can be part of a healthy, balanced diet when consumed in moderation.

Can I eat bananas while trying to lose weight?

Yes, bananas can be included in a weight loss plan as they are relatively low in calories and provide essential nutrients.

How many calories are in a banana smoothie?

A 16-ounce banana smoothie made with low-fat milk, yogurt, and a medium-sized banana contains approximately 300 calories.

Are green bananas lower in calories than ripe bananas?

Green bananas are slightly lower in calories than ripe bananas due to their lower sugar content. However, the difference is minimal.

How many calories are in a serving of banana chips?

A 1-ounce serving of banana chips contains around 150 calories.

What is Banana Stem?

The banana stem, also known as the banana pseudostem, is the fleshy, fibrous stalk that supports the banana plant. It’s actually a tightly packed collection of leaf sheaths rather than a true stem. The inner core of the banana stem is edible and is often used in various culinary dishes, especially in South Asian cuisine. It is rich in fiber and has various health benefits, including aiding digestion and acting as a natural diuretic.