Banana is an elongated fruit which contains numerous nutrient with different value and benefits. The fruit is well known for being rich in many nutrients, especially potassium, magnesium.

Banana contains a huge number of nutrients, minerals, and vitamins, which make it a popular healthy food among all the fruits.

Grow your knowledge on the nutrient value of banana, and know-how they are advantageous for you.

banana benefits nutrient value of banana such as energy minerals potassium magnesium phosphorus calcium sodium manganese iron zinc copper carbohydrates fat protein vitamins choline ascorbic acid niacin pantothenic acid alpha-tocopherol riboflavin thiamine folate

1. Nutrient Value of 100g Banana

  • Energy – 89 Kcal (371 KJ)
  • Carbohydrates – 22.84 gram
  • Sugar – 12.23 gram
  • Dietary Fiber – 2.6 gram
  • Fat – 0.33 gram
  • Proteins – 1.09 gram

Vitamins In Banana

  • Thiamine (B1) – 0.031 mg
  • Riboflavin (B2) – 0.073 mg
  • Niacin (B3) – 0.665 mg
  • Pantothenic acid (B5) – 0.334 mg
  • Vitamin (B6) – 0.4 mg
  • Folate (B9) – 20μg
  • Choline – 9.8 mg
  • Vitamin C – 8.7 mg

Minerals In Banana

  • Iron – 0.26 mg
  • Magnesium – 27 mg
  • Manganese – 0.27 mg
  • Phosphorus – 22 mg
  • Potassium – 358 mg
  • Sodium – 1 mg
  • Zinc – 0.15 mg


  • Water – 74.91 g

2. Nutrient Value of Banana

Bananas vary in size. Thus, different banana has a different value. But almost all the bananas contain 100 calories and are rich in Potassium, Magnesium, and Vitamin B6.

And due to such vitamins availability in bananas, there are many benefits of bananas for hair.

Each nutrient has its specific value and benefits for health.

Bananas contain a little number of Proteins and almost no fat. In addition to say, bananas are a good source of weight loss.

Bananas contain a little number of Proteins and almost no fat. In addition to say, bananas are a good source of weight loss.

3. Potassium In Banana

Potassium plays a key role in heart health. Especially in controlling the blood pressure.

The nutritional value of Potassium in a medium-sized banana is almost 358 mg. This could be enough to keep the blood pressure low. It has been found that people who eat plenty of potassium have a 27% low chances of heart disease.

Potassium plays a major role in our kidneys, which secrete waste products from the body.

Moreover, it also contains magnesium which is also good for heart health.

4. Magnesium In Banana

Banana is well known for its potassium benefits. But it is also a good source of magnesium.

A medium-sized banana contains 27-gram magnesium, which considered as enough for its works.

Containing 105 calories, the bananas proofs their high presence of magnesium, and so it can be taken as your breakfast food.

5. Manganese In Banana

When it comes to skincare, magnesium played a big role. The nutrient value of manganese in a regular banana is around 0.27 mg.

A single banana provides nearly 13% of your daily requirements of manganese. Thus, 6 or 7 bananas a day can fulfill your daily manganese requirements.

Manganese helps the body produce collagen, and moreover protects your skin and other cells from free radical damages.

6. Calories In Banana

Banana has been created their kingdom in the calories race. As the value of this nutrient is about 105 Kcal.

Different size of banana contains the different value of this nutrient. At a minimum, a banana contains 70 Kcal and a maximum of 200 Kcal.

The composition of banana calories is, 93% from carbs, 4% from protein, and 3% from fat.

Since adding banana to your diet for a high number of calories, and to lose weight.

7. Fiber In Banana

Fiber has been connected with many health benefits, together with digestive health. A normal banana contains almost 2.6 grams of Fiber. Which considered a fairly good source for digestive health.

Bananas have two types of fiber:

  1. Pectin
  2. Resistant starch

As of some studies, it has been found that Pectin helps in preventing colon cancer. The pectin fiber decreases as the banana ripens.

The Resistant starch outflows digestion and ends up in the large intestine. And there, it becomes food for the advantageous bacteria in your gut.

8. Calcium In Banana

Calcium is common nutrition that helps to make the bones stronger. Although, the bananas do not contain an abundant amount of calcium. But it is considered good for making the bones stronger.

Furthermore, bananas are rich in fructooligosaccharides. It is a non-digestive carbohydrate that enhances digestive-friendly probiotics.

Also, it increases the body’s ability to absorb calcium.

9. Carbs In Banana

Bananas are a good source of carbs. A medium-sized banana contains almost 22.84-gram carbs. The carbs are found in form of starch in unripe bananas, and as sugar in ripe bananas.

The carbs in bananas change radically as how the bananas started ripening.

Starch is the main component of unripe bananas, which found nearly 80% in green bananas. The starch converted into sugar as how the bananas started ripening.

The main types of sugar in ripe bananas are sucrose, fructose, and glucose. The glucose and fructose are absorbed by the blood to provide instant energy to the body. Even, it helps in increasing the stamina level of the body.

Another one, sucrose, also absorbed by the blood. Although it proceeds very slow and helps to keep the sugar level constant.

10. Antioxidants In Banana

Banana is a great source of many powerful potent antioxidants. Such as Dopamine, catechins. These are linked with various banana benefits for health, like heart disease and degenerative illness.

There’s a misunderstanding that the dopamine in bananas acts as a feel-good chemical in the brain. But the truth is that it never crosses the blood-brain barrier.

It just performs as a strong antioxidant in its place of altering hormones or mood.

11. Tryptophan In Banana

Bananas contain a very less amount of tryptophan, an amino acid. But it may preserve memory and may boost the remembering and learning abilities of a person. Even, it is well known for its sleep-inducing properties.

In addition, it helps in preserving memory and regulating your mood.

12. Vitamin A In Banana

Vitamin A is an organic compound that helps for good vision, cell growth, and the regulation of the immune system. Its nutritional value in a normal-sized banana is approximately 64 IU.

Since the banana can’t be considered as a good source of Vitamin A. But the compounds of Vitamin A preserve the membranes around our eyes.

Similarly, it prevents macular degeneration, a hopeless condition that blurs the central vision.

13. Vitamin C In Banana

A medium-sized banana contains a little amount of Vitamin C that is 8.7 mg. It enhances the body to supply the antioxidants which help in cell-regenerating. And this prevents suffering from cancer and cardiovascular disease.

A banana supplies roughly 15% of the daily recommended Vitamin C. Since if you are looking for a good food source of Vitamin C, you can take a banana.

Vitamin C rich fruits may reduce the risk of chronic disease, manage high Blood Pressure, and lower the risk of heart disease.

Besides it, Vitamin C in bananas further helps in absorbing iron and supports the immune system.

14. Vitamins B6 in Banana

If you are looking for a highly rich Vitamin B6 food, add banana to your list. Bananas are famously known for being rich in Vitamin B6.

The value of this nutrient in an average-sized banana is nearly 0.4 mg. Which can provide up to 33% DV (Daily Value) of this vitamin.

According to the National Institutes of Health’s Office of Dietary Supplements, taking bananas in the diet can reduce the risk of heart disease, and certain kinds of cancer.

People suffering from alcohol dependency, an autoimmune disorder, and renal insufficiency are susceptible to Vitamin B6 deficiencies. Here Vitamin B6 could be beneficial for peoples suffering from these diseases.

What Vitamin B6 do?

  • Produce RBCs (Red Blood Cells)
  • Metabolize amino acid
  • Metabolize fats and carbohydrates, turning them into energy
  • Remove unwanted chemicals from your liver and kidneys
  • Maintain a healthy nervous system

Furthermore, Vitamin B6 helps protect from Type 2 diabetes, aid in weight loss, and enhances good sleeping.


Banana is rich in many nutrient, minerals, and vitamins having different value. All nutrition has definite benefits.

Adding bananas to your diet could be beneficial for your health. It fulfills the demands of several nutrients.

Peoples who normally takes 5 to 6 banana a day have a lower risk of getting many diseases. Such as heart health, digestion health, bone health, depression, etc.

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