Banana Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories89

Total Fat0.3g

Saturated Fat0.1g

Total Carbs22.8g

Fiber2.6g

Sugars12.2g

Protein1.1g

Macro Breakdown

Protein1.1g (4%)

Carbs22.8g (93%)

Fat0.3g (3%)

Glycemic Impact

Glycemic Index	51 (Low)
Glycemic Load	12
Insulin Index	59

Health Scores (0-10)

7.2

Metabolic

8.5

Inflammation

7.0

Hormonal

6.8

Gut Health

7.3

Skin Health

6.5

Brain Health

7.5

Bone Health

7.8

Sleep

5.2

Exercise

7.0

Longevity

5.5

Detox

6.8

Immunity

8.2

Pral

6.5

Satiety

7.4

Nutrient Density

6.0

Bioavailability

8.5

Electrolyte

7.0

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	89.0 kcal	4% DV
Protein	1.1 g	2% DV
Total Fat	0.3 g	—
Saturated Fat	0.1 g	1% DV
Carbohydrate	22.8 g	8% DV
Fiber	2.6 g	9% DV
Sugar	12.2 g	24% DV
Sodium	1.0 mg	—
Calcium	5.0 mg	—
Iron	0.3 mg	1% DV
Magnesium	27.0 mg	6% DV
Phosphorus	22.0 mg	2% DV
Potassium	358.0 mg	8% DV
Zinc	0.1 mg	1% DV
Vitamin C	8.7 mg	10% DV
Vitamin B6	0.4 mg	22% DV
Folate	20.0 µg	5% DV
Vitamin A	3.0 µg	—
Vitamin E	0.1 mg	1% DV
Vitamin K	0.5 µg	—
Selenium	1.0 µg	2% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.011g
Threonine	0.034g
Isoleucine	0.032g
Leucine	0.081g
Lysine	0.059g
Methionine	0.009g
Cystine	0.012g
Phenylalanine	0.056g
Tyrosine	0.015g
Valine	0.056g
Arginine	0.058g
Histidine	0.091g
Alanine	0.047g
Aspartic Acid	0.141g
Glutamic Acid	0.181g
Glycine	0.044g
Proline	0.034g
Serine	0.047g

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated	0.110g
monounsaturated	0.032g
polyunsaturated	0.073g

Compare Banana With...

Apple
52 cal Avocado
160 cal Blueberries
57 cal Orange
47 cal Strawberry
32 cal

Health Condition Relevance

🏥

Insomnia

magnesium, vitamin b6. Tryptophan→serotonin→melatonin. Magnesium calms NMDA receptors. B6 is cofactor for serotonin synthes.

🩸

Anemia

vitamin c, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

🔥

Inflammation

vitamin c, fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .

Hormonal & Metabolic Impact

🧬 Vitamin B6 → Progesterone, Dopamine (22% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Fiber → Estrogen, Insulin (9% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

🧬 Sugar → Insulin, Cortisol (24% DV)

Rapid blood sugar spikes → insulin surges → cellular insulin resistance over time. High sugar intake correlates with elevated cortisol.

Best Preparation Methods

Ripeness: Green: high resistant starch (feeds gut bacteria, lower GI). Yellow: balanced sugars, easier digestion. Brown spots: highest sugar, highest antioxidant capacity, GI increases.

Preparation: Raw (most common). Frozen (smoothies — preserves nutrients). Baking (caramelizes sugars, reduces water content).

Frequently Asked Questions

Does Banana affect hormones?

Yes — Banana is rich in sugar (24% DV), which Rapid blood sugar spikes → insulin surges → cellular insulin resistance over time. High sugar intake correlates with elevated cortisol.. sugar supports Insulin and Cortisol production. vitamin b6 supports Progesterone and Dopamine production.

Is Banana good for blood pressure?

Yes. Banana provides 358mg of potassium per 100g (8% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 358.0.

Can people with diabetes eat Banana?

Banana has a glycemic index of 51 (low) and glycemic load of 12. Its low GI means it releases sugar slowly into the bloodstream — generally fine for diabetics in reasonable portions. Contains 2.6g fiber which helps moderate the blood sugar response.

Is Banana good pre-workout?

Banana works well as a pre-workout snack: 23g carbs provide quick energy. 358mg potassium supports nerve function and prevents cramping. With a GI of 51, the energy release is gradual (good for endurance). Eat 30-60 minutes before training.

Is Banana good for weight loss?

Yes. At only 89 calories per 100g with 2.6g of fiber, Banana is filling and nutrient-dense — ideal for weight loss. The fiber slows digestion and increases satiety hormones (GLP-1, PYY), helping you eat less at subsequent meals.

What's the best way to prepare Banana?

Raw (most common). Frozen (smoothies — preserves nutrients). Baking (caramelizes sugars, reduces water content).