How many calories in 1 banana?

Banana is a very diverse fruit and is also a popular, cheap, easy to buy and nutritious food. Bananas are also a common food in weight loss menus . So how many calories in 1 banana?

This article will help you find out how many calories a banana contains and information related to this popular fruit.

How many calories in 1 banana?

Bananas have a variety of types, sizes and names such as areca bananas, king bananas, pepper bananas, porcelain bananas, seed bananas… Accordingly, how many calories in a banana depends on the size and type of each type of banana. . In general, according to the standard size, the calorie content is averaged as follows:

• Very small (shorter than 15 cm, 81 grams): 72 calories
• Small (15 – 18 cm, 101 grams): 90 calories
• Medium (18 – 21 cm, 118 grams): 105 calories
• Large (21 – 23 cm, 136 grams): 121 calories
• Very large (23 cm longer, 152 grams): 135 calories
• Sliced (1 cup, 150 grams): 134 calories
• Mashed (1 cup, 225 grams): 200 calories

>>> Read more: Detail how to build a healthy weight loss vegetarian menu by yourself

How many calories in 1 banana?

Bananas are a good source of potassium, magnesium, antioxidants, and phytochemicals that are beneficial for the body.

So how many calories does 1 banana consume? According to estimates, In 100g green banana contains 89 calories. For ripe yellow pepper banana, 100g will provide 100 calories.

How many calories in 1 waxy banana?

Ripe bananas contain many essential nutrients for the body such as water, protein, fiber, carbohydrates, sugars, etc.

Accordingly, an average of 1 boiled wax banana contains about 65kcal, unripe wax banana contains about 75 calories.

How many calories in 1 banana?

The number of calories in 1 banana depends on its size. On average, 100 grams of pepper bananas contain from 90-135 calories.

If you are unsure about the size of the banana you are eating, you can estimate that an average banana contains about 100 calories. Of that, about 93% of banana calories come from carbs, 4% from protein and 3% from fat.

Learn about the amount of CARBS in bananas

One banana also contains 2-4 grams of fiber, depending on its size. You can subtract 2-4 grams if you’re looking for the “net” carb content (net carbs = total carbs – fiber). Also, the ripeness of a banana can affect its carb content. In general, green or unripe bananas contain fewer digestible carbs than ripe bananas.

The main nutrients in bananas are carbs, whose carb composition changes drastically during ripening. Unripe bananas contain large amounts of starch . Some of it is resistant starch.

The starch in a banana is converted to sugar during ripening, so yellow bananas contain much less resistant starch than green ones. In fact, the resistant starch content of a fully ripe banana is less than 1%. Resistant starch is an indigestible carbohydrate that escapes digestion and functions like fiber in the body.

When taken to the colon, resistant starch contributes to the role of nourishing beneficial bacteria for the intestinal tract. When bacteria digest resistant starch, they form gases and short-chain fatty acids (SCFAs), which are important for digestive health . Approximately 95% of these SCFAs are then rapidly absorbed by cells in the colon and used by the body for energy .
So, resistant starches don’t carry as many calories as regular carbs during digestion, but they can be converted to SCFAs that provide calories later on. Therefore, green bananas and ripe yellow bananas can provide similar calories.

Here is the carb content for each standard banana size:

• Very small (shorter than 15 cm, 81 grams): 19 grams
• Small (15 – 18 cm, 101 grams): 23 grams
• Medium (18 – 21 cm, 118 grams): 27 grams
• Large (21 – 23 cm, 136 grams): 31 grams
• Very large (23 cm longer, 152 grams): 35 grams
• Sliced (1 cup, 150 grams): 34 grams
• Crush (1 cup, 225 grams): 51 grams

>>> Read more: Resistant starch: Interesting information

Vitamin and mineral content in 1 banana

One medium banana contains:

Fiber: 3.1 grams. One banana contains 2.6 grams of fiber of all kinds, typically pectin .

Vitamin B6: 25% DV. A 100g banana can contain about 0.37 mg of vitamin B6, which is 18% of the RDI.

Vitamin C: 11% DV. Vitamin C is an important antioxidant capable of neutralizing free radicals – the cause of many dangerous diseases for the body. Not only that, this vitamin also plays a role in protecting blood vessels, producing collagen that connects muscles, bones and other tissues in the body together.

Manganese: 14% DV. On average, 1 banana contains 13% of the daily requirement for manganese. This is a pretty high rate for a small and easy snack.

Potassium: 12% DV. Potassium is a source of minerals essential for heart health , especially controlling high blood pressure . Even so, very few people get enough potassium in their diets. Meanwhile, bananas are a great source of potassium to help you add potassium in your daily diet.

Folate: 6% DV. One medium banana also contains 24 mcg of folate.

Riboflavin (vitamin B2): 5% DV. Vitamin B2 helps your body make red blood cells and supports cell function for energy.

>>> Read more: How many bananas should you eat a day to lose weight?

How to store bananas

You should not put green bananas in the refrigerator as this will interrupt the normal ripening process of bananas. Instead, you just need to store green bananas at room temperature, out of direct sunlight.

To speed up ripening, store bananas in a dark paper bag and place them near other ripe fruits. If you want to slow down the ripening process, wrap the banana stem to prevent this release of ethylene gas. Note, you do not store bananas in plastic bags because this will easily cause the bananas to rot and rot.

When the bananas are fully ripe, you can store them in the refrigerator with drawers. The cold temperature will help the banana retain its flavor for about a week, even after the peel has changed color.

Hope the article has helped you answer the question of how many calories in a banana and other related information. Wish you have the right nutritional choices to improve the health of you and your family.