Bananas: The Wonder Fruit

The nutritional value of bananas varies. This fruit is rich in vitamins and minerals. One hundred grams of banana fruit contains 160 calories. It is a high-quality dietary source of amino acids and contains important minerals such as potassium.

Among its health and nutritional benefits, bananas are considered beneficial for digestive problems. It has also been shown in studies to reduce the risk of cardiovascular disease and stroke. Bananas contain vitamins such as A, B, and E in copious amounts as well as minerals such as zinc, magnesium, and iron (besides potassium), so it is also beneficial for helping maintain a smooth skin appearance. It is considered a “yellow energy bomb” and is often used by athletes to boost energy levels before training. Like other fruits, it is beneficial in strengthening the body against diseases, including cancer.

How Many Calories Are In a Banana? 

Every 100 grams of an average unripe banana has 89 calories. A regular banana is about 20 cm in size, weighs around 115 grams, and contains about 100-104 calories. An average banana contains 1.3 grams of protein and 26 grams of carbohydrates.

What Nutrients Are In Bananas?

The average banana contains minerals such as potassium, selenium, and iron, and vitamins such as vitamin C, thiamin, riboflavin, niacin, vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B9 (folic acid), betaine, and more.

Banana Variation and Nutritional Values

There are about 200 types or varieties of this fruit. Different varieties of bananas include, for example, Latondan, Cavendish, Plantain, and Red Banana.

The nutritional values of the fruit vary according to the different varieties of the fruit, according to the different stages of its ripening, and according to the different growing regions. Before the fruit ripens, most of the carbohydrates in a banana are starch. During ripening, the starch in the banana turns into fructose. It is the fructose sugar that gives the banana its sweet taste.

Bananas are also rich in dietary fiber and prebiotic components and therefore help relieve diarrhea and gastrointestinal difficulties. Like other potassium-rich foods, bananas help regulate blood pressure. This is because the potassium in it helps to relax the walls of blood vessels and thus reduces blood pressure.

7 Unusual Uses of Bananas:

• Leather and Silver Polish:
  • The inside of a banana peel can be used to polish leather shoes and even silver items, thanks to its potassium content.
• Natural Fertilizer:
  • Banana peels are rich in potassium, making them excellent for fertilizing plants. They can be buried in the soil or added to compost.
• Bug Bite Relief:
  • Rubbing the inside of a banana peel on insect bites can help reduce itching and inflammation.
• Splinter Removal:
  • Placing a piece of banana peel on a splinter can help draw it out, due to enzymes within the peel.
• Tenderizing Meat:
  • Placing a banana peel in with cooking meat can help to keep the meat moist and tender.
• Making Banana Peel “Bacon” or “Pulled Pork”:
  • The inside of the banana peels can be scraped out, marinated, and then cooked to create a vegan alternative to bacon, pulled pork, or beef.
• Creating Banana Peel Vinegar:
  • Banana peels can be macerated in vinegar to create a flavored vinegar.

Nutritional Values for a Typical Banana

Below is the table of nutritional values. The values are based on data from the U.S. Department of Agriculture. This table is for 100 grams of banana fruit: