Know what’s on your plate
Banana
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 89 kcal —
- Protein 1.1 g 2%
- Carbohydrate 20 g 7%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 1%
- Fibre 2.6 g 9%
- Sugars 12 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 8.7 mg 10%
- Vitamin D 0 µg 0%
- Vitamin E 0.1 mg 1%
- Vitamin K 0.5 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.07 mg 6%
- Niacin (B3) 0.67 mg 4%
- Pantothenic acid (B5) 0.33 mg 7%
- Vitamin B6 0.37 mg 22%
- Folate (B9) 20 µg 5%
- Vitamin B12 0 µg 0%
- Choline 9.8 mg 2%
Minerals
- Calcium 5 mg 0%
- Iron 0.26 mg 1%
- Magnesium 27 mg 6%
- Phosphorus 22 mg 2%
- Potassium 358 mg 8%
- Zinc 0.15 mg 1%
- Copper 0.08 mg 9%
- Manganese 0.27 mg 12%
- Selenium 1 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 89 | 1.1 g | 20 g | 0.3 g |
| 1 × cup, mashed | 225 g | 200 | 2.5 g | 46 g | 0.7 g |
| 1 × cup, sliced | 150 g | 134 | 1.6 g | 30 g | 0.5 g |
| 1 × extra small (less than 6" long) | 81 g | 72 | 0.9 g | 16 g | 0.3 g |
| 1 × small (6" to 6-7/8" long) | 101 g | 90 | 1.1 g | 20 g | 0.3 g |
| 1 × medium (7" to 7-7/8" long) | 118 g | 105 | 1.3 g | 24 g | 0.4 g |
| 1 × large (8" to 8-7/8" long) | 136 g | 121 | 1.5 g | 28 g | 0.4 g |
| 1 × extra large (9" or longer) | 152 g | 135 | 1.7 g | 31 g | 0.5 g |
| 2 × cup, mashed | 450 g | 401 | 4.9 g | 91 g | 1.5 g |
| ½ × cup, mashed | 112.5 g | 100 | 1.2 g | 23 g | 0.4 g |
| 3 × cup, mashed | 675 g | 601 | 7.4 g | 137 g | 2.2 g |
| 4 × cup, mashed | 900 g | 801 | 9.8 g | 182 g | 3 g |
Similar foods
- Banana pepperraw27 kcal / 100 g
- Ripe bananapeeled, cooked, without oil, without salt129 kcal / 100 g
- Fried bananadeep fried200 kcal / 100 g
- Plantain bananaraw132 kcal / 100 g
- Nanica bananaraw91 kcal / 100 g
- Plantaingreen, raw152 kcal / 100 g
- Pineappleraw44 kcal / 100 g
- Mangoraw47 kcal / 100 g
- Green plantainraw84 kcal / 100 g
- Strawberryraw32 kcal / 100 g
Questions about Banana
How can you ripen bananas faster?
Put them in a loosely closed paper bag at room temperature; the ethylene they release helps them ripen, often within a day or two. Keep them away from direct sunlight.
Can you keep ripe bananas in the fridge?
Yes. The skin may turn dark, but the fruit inside stays edible; chilling slows further ripening. Keep them in the fridge once they are as ripe as you like.
Can you freeze bananas, and how should you prepare them?
Peel them first, then freeze whole or in slices in a sealed container. Frozen banana is handy for smoothies, or thaw it and mash it into banana bread.
Which bananas are best for banana bread?
Use very ripe bananas with plenty of brown spots: they mash easily and bring more sweetness and aroma to the loaf. If yours are still firm and yellow, leave them at room temperature until spotted.
How do you stop a cut banana from going brown?
Toss the slices with a little lemon or lime juice, then cover and chill them. The juice slows browning, though the banana may still soften over time.
How do you cook bananas in a frying pan?
For an easy topping, slice a ripe but still firm banana lengthways and fry it in a little butter over medium heat for about 2 minutes per side, until golden. Serve with porridge, pancakes or yoghurt.
What can you use instead of banana in a smoothie?
For a similar thick, creamy texture, use avocado or thick yoghurt; add berries or another fruit for sweetness. Banana has a distinctive flavour, so the result will taste different.
What is a good way to use overripe bananas?
Mash them into banana bread or pancakes, or freeze the peeled fruit for smoothies. A medium banana gives about 105 kcal and 3.1 g of fibre.
Source: USDA FoodData Central 173944 · per 100 g · carbohydrate per EU label, fibre excluded
