Bananas are popular fruits that are easy to eat and loved by people of all ages and genders. Let me tell you everything about bananas, including their calories, nutritional content, benefits, dieting, and recipes.

Banana Calories and Nutritional Content

According to the data provided by the Ministry of Food and Drug Safety[1], 100g of banana contains approximately 77kcal, and its nutritional content is as follows:

Although they are not high in protein and fat, they are rich in healthy fiber, minerals, and vitamins, making them beneficial for health.

Consuming 100g of banana will provide you with the following percentages of the daily nutritional intake recommendations:

Banana Benefits 

Here are some health benefits of the popular snack, banana:

Improve Cardiovascular Health

Bananas are rich in potassium, which helps remove sodium from the body and can lower the risk of vascular diseases like hypertension and atherosclerosis. 

A study by the University of Amsterdam found that people with the highest potassium intake had a 13% lower risk of heart disease compared to those with the lowest intake. [2] Professor Liffert Vogt, a lead author of the study, stated “Foods rich in potassium help excrete more sodium through urine, which can lower blood pressure and strengthen the heart.”

Additionally, research from the Albert Einstein College of Medicine showed that those who consumed higher potassium had a 16% lower risk of stroke compared to the control group. This suggest that consuming bananas could help prevent strokes. [3]

Antidepressant & Antioxidant Effects

To produce serotonin, known as the happiness hormone, the body needs tryptophan, an amino acid that is a component of protein and cannot be synthesized in the body, thus it must be ingested through food. Bananas are rich in tryptophan as well, which can help prevent depression. Additionally, bananas contain vitamins A, C, and E, providing antioxidant effects.

Relief of Constipation

As bananas ripen, the starch converts into sugars, increasing the amount of pectin, a type of dietary fiber. Pectin helps to stimulate bowel function and smooth bowel movements, aiding in the relief of constipation.

The health benefits of bananas also vary depending on their ripeness. 

Banana Diet

Bananas are often recommended in diet plans despite their sweetness. They contain nutrients that can aid in weight loss:

Green, less ripe bananas are rich in resistant starch, which slows digestion and acts as food for gut bacteria, improving intestinal health and suppressing appetite.

A study published in the journal ‘Nutrients’ found that consuming one unripe banana daily improved gut health. [3] 

The gut microbiome is closely connected to obesity, and enhancing it can stimulate bowel movements, improve nutrient absorption, and support dieting.

Moreover, the potassium in bananas helps eliminate sodium from the body, effectively reducing swelling.

Caution for Banana Diet

Excessive consumption of bananas can lead to hyperkalemia, a condition characterized by high potassium levels in the blood. This is especially important for individuals with kidney disease, who may have difficulty removing potassium from their blood.

In addition, the GI (Glycemic Index) of bananas is around 47, which is relatively low compared to some foods, but higher than apples (35), oranges (36), and peaches (30). Since most of its calories come from carbohydrates and sugars, it is advisable to avoid overeating bananas. 

Healthy Banana Recipes

Bananas are a fruit that’s easy to peel, making them ideal for busy mornings.

Try starting your day with the following light breakfast recipe or enjoy a banana as a healthy snack by itself. Embracing bananas in your diet can be a delicious and nutritious choice.

Banana Pancakes

Banana Salad

Banana Chips