How many calories in Banana

Having a banana in your breakfast is a common practice. It is filling and healthy. The calories in Banana are proportionate to make your breakfast healthier. For example, if you prefer having eggs in the morning, two boiled eggs and two bananas can make a filling breakfast. Bananas have been one of the most important and preferable fruits on earth. These fruits belong to the plant genre named Musa, which originates from Southeast Asia and other warmer parts. Bananas are not just filling; they are full of nutrients as well.
Bananas, with their different sizes and colours like green and yellow, turn out to be a source of several nutrients. They contain vitamin B6, healthy fiber, phytonutrients, vitamin C, and antioxidants. While talking about banana nutrients, let’s look at the nutritional value a banana can have.

Nutrition facts about Banana

So, do you know the ‘how many calories in banana’ count? The total calorie count in a 100g banana is 89.
The nutrition facts of a medium-sized banana of approximately 100 grams, are as follows:
-Calories: 89
-Carbs: 22.8 grams
-Fat: 0.3 grams
-Water: 75%
-Sugar: 12.2 grams
-Fiber: 2.6 grams
-Protein: 1.1 grams

Carbohydrates

Bananas are the richest sources of carbohydrates. It comes as starch in unripe ones, and in ripe ones as sugar. The carbohydrate composition of bananas keeps changing when they go through ripening. The calories in Banana can fulfil your daily need for calorie intake. If you measure a green banana, it has 80% starch. The starch in a ripe banana converts into sugar. Common types of sugar that you can find in ripe bananas include sucrose, glucose, and fructose. A ripe banana's sugar content can reach approximately 16% of that of a fresh banana. Based on the ripeness of bananas, they have a low glycemic index, or GI, of 42–58.

Fibers

Green bananas contain resistant starch, which passes undigested through the gut. Bananas also contain fibres named pectin that are water-soluble in nature. As bananas ripen, the amount of pectin increases and turns bananas softer. Resistant starch and pectin increase blood sugar levels in human bodies.

Minerals and Vitamins

Besides calories and other macronutrients, bananas are also a rich source of minerals and vitamins. Bananas have vitamins like B6, Vitamin C, and minerals like potassium. Potassium is a common and essential mineral in bananas. Bananas can be their best friend for those who need a potassium-rich diet to lower blood pressure. Bananas are rich in vitamin B6, and a medium banana can fulfill the need for vitamin B6 in the human body. Vitamin C is another essential vitamin that a banana contains.
Bananas have bioactive plant compounds like Dopamine and Catechin. Dopamine works as a neurotransmitter in the human brain, but the level of dopamine in bananas does not affect mood. Catechin is one of the antioxidant flavonoids that reduces cardiac diseases.

Health benefits

Bananas come with loads of health benefits. From skin benefits to improved heart health, bananas have a miraculous ability to keep you fit.

Improved heart health

Undoubtedly, cardiac issues have been one of the most common reasons for death. Since bananas have minerals like potassium, they promote low blood pressure and better cardiac health. To maintain optimal health, the daily recommended potassium consumption is 4700 mg (for children above age 4 to adults). In addition, bananas have flavonoids that help in preventing heart disease risk.

Helps in Digestion

Unripe bananas have resistant pectin and starch that help as probiotic nutrients. These work as a support for better gut health. Ripe bananas help make your bowel movements better.

Food items you can make out of Banana

Eating a whole banana is undoubtedly beneficial. But food products made from bananas are healthy, tasty, and stomach-filling. Of course, the best part about bananas is having a loaf, cake, cookies, ice cream, or any other dessert made from ripe bananas. In addition, fitness enthusiasts avoid white sugar intake in every possible form. So, including a banana in your diet to reduce your sugar craving is a healthy choice.
Banana bread is one of those delicacies you can have for breakfast. The calories in banana bread are low, and they are delicious too. If you have not been allowed to eat ice cream, you can go for homemade banana ice cream. Banana cookies can be a mind-blowing choice when you are craving some cookies. Apart from snacks and desserts, banana shakes and banana smoothies are bliss. They are healthy, delicious, and do not cause any extra weight gain. Adding rolled oats, banana slices, yogurt, dry fruits, and chia seeds can create a beautiful smoothie bowl. Bananas in fruit salad can be a good choice for everybody. And, banana custard could be another addition to the list of your favourite desserts.

Ripe Banana in skincare

Bananas have skincare benefits as well. Consuming bananas every day can brighten up your skin and keep it supple. Eating a ripe banana every day can help. However, using a ripe banana in your face pack can also keep your skin glowing. You can use mashed banana slices with honey and coffee as a great facial scrub for your skin. Oatmeal, smashed banana, and rose water can be a good combination for a face pack.

Banana for weight loss

No detailed study has mentioned that bananas are good for weight loss or gain. One crucial factor is that bananas provide a sense of fullness in your stomach. So, it is easier to stop your craving for more food. Remember, when you consume bananas more than usual, it may lead to additional weight gain. But eating in moderation will not cause extra weight gain. If you are in the midst of a weight loss journey, you should have a balanced diet, proper sleep, a peaceful mind, and exercise. Add fresh fruits like bananas while removing the unnecessary junk and extra sugar intake.
Bananas are incredibly beneficial in every possible aspect. Eating healthy is a good choice. Whether you love the fruit or not, incorporating bananas into your everyday diet can surely be beneficial for you.  



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