Banana: Nutritional Value And Health Benefits



Published on: 25-Aug-2022


10 min read


Updated on : 02-Nov-2023




Aparna Iyer


Banana: Nutritional Value And Health Benefits

Banana: Nutritional Value And Health Benefits

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When it comes to fruit, bananas are everyone’s favourite. They are delicious and possess a plethora of health benefits. It aids in weight loss, digestion, and heart health. It is not only limited to that but also contains vitamin C, manganese, potassium, etc.

Bananas are popular and widely eaten all over the world. In India, they are found everywhere, but the southern part of the country is quite famous for its Elaichi bananas. Moreover, they have religious importance in India as they are used for several poojas in our country.

There are two varieties of bananas: green bananas and yellow bananas. Both are nutritious and used in various preparations.  However, while ripe bananas are sweet and soft in texture, unripe bananas have a bitter taste and are firm in texture. 

Table Of Contents

1. Nutritional Composition Of Banana

2. Health Benefits Of Banana

3. The Final Say

4. FAQs

Nutritional  Composition Of Banana  

Bananas are the powerhouse of nutrition. They contain vitamin B6, vitamin A, folate, vitamin C, dietary fibre, manganese, copper, magnesium, potassium and simple carbohydrates. One medium-sized banana contains the following nutrients:

Nutritional Values

Energy (calories)

110 kcal


28 g, including 15 g of sugar

(naturally occurring)

Fibre (g)

3 g

Protein (g)

1 g

Magnesium (mg)

31.9 mg

Phosphorus (mg)

26 mg

Potassium (mg)

422 mg

Selenium in micrograms(mcg)

1.9 mcg

Choline (mg)

11.6 mg

Vitamin C (mg)

10.3 mg

Folate mcg DFE

23.6 mcg

Beta carotene ( mcg)

30.7 mcg

Alpha-carotene (mcg)

29.5 mcg

Health Benefits Of Banana

Want a booster shot of energy? Reach out to bananas. They contain sucrose, fructose, and glucose combined with fibre that gives energy for a prolonged period. 

Let us look at a few benefits:

1. Boosts Digestion

Bananas are rich in soluble and insoluble fibre. They contain two types of fibre: pectin and resistant starch, which plays a vital role in digestive health. It aids in hyperacidity by protecting the stomach lining from ulcers. It also protects the stomach from bacteria that are responsible for causing gastrointestinal disturbances.

2. Improves Blood Pressure

They are good for your heart health  because they have low potassium and sodium content. Along with that, it contains many minerals and electrolytes. It also controls blood pressure

3. Good For Bone Health 

Bananas are high in potassium, magnesium, vitamin B, and vitamin C, which are great for maintaining strong bones. In addition, banana contains a prebiotic compound named Fructooligosaccharides, which help enhance the body's ability to absorb calcium. Hence, this prebiotic compound keeps your bones healthy.

4. Great Energy Booster 

Bananas provide sufficient calories for 45 mins-1 hour workout, making them an ideal choice for a pre-workout meal. Moreover, bananas are rich in potassium which helps to recover your muscles after a workout. Eating bananas after exercise may help strengthen your muscles, allowing you to work out more. Therefore,  bananas are ideal for a post-workout meal.

5. Reduces Bloating  

Bananas are an excellent source of prebiotic fibre, which increases good bacteria in your gut and boosts digestion. In addition, they may help fight against gas and water retention. Also, it helps to diminish the retained fluid in the body as it is rich in potassium.

6. Gives Satiety  

Bananas are rich in resistant starch. This starch helps you resist digestion and makes you feel fuller for a prolonged period. It reduces your hunger, makes you feel fuller, and thus gives you satiety.

7. Ideal Food For Pregnant Women  

There are many reasons bananas are an ideal food for pregnant women. Bananas are rich in folic acid and iron to produce extra blood, which your body needs during pregnancy. Moreover, it prevents anaemia since the body needs to maintain enough blood for the growing foetus and the mother.

Bananas are natural laxatives because of their high fibre content and help relieve constipation, a prevalent symptom in pregnant women.

The Final Say

Bananas are the no.1 superfood containing dietary fibre, phosphorus, potassium, magnesium, folate, and vitamin C. Ripe or unripe, bananas are healthy and keep you satiated. So be it the culinary uses or its myriad of health benefit, do not undermine the humbleness of bananas.


1. Can a person with diabetes eat a banana?

Bananas are exceptionally nutritious & and contain dietary fibre, but their high-calorie content is not recommended for diabetes. 

2. Are bananas good for weight loss?

Yes, bananas are good for weight loss as it contains fibre which slows digestion and keeps you satiated. In addition, as it is high in carbohydrates, excess consumption can lead to weight loss.

3. What are the side effects of bananas?

Side effects of bananas are few but may include vomiting, nausea, cramping, etc.

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ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

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