Bananas are a nutrient-dense fruit providing readily available carbohydrates, potassium, and vitamin B6. As part of a balanced dietary pattern, they supply valuable dietary fiber—including resistant starch in less ripe fruits—which supports digestive wellness and cardiovascular function (USDA, Harvard Nutrition Source).
Supports
Supports Blood Pressure and Vascular FunctionAids Energy MetabolismPromotes Gut Health and Microbiome Diversity
Calories
346
kcal / 100g
Fibre
9.9g
per 100g
Potassium
43%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-free
Recommended intake
How much Banana — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Banana is especially good for
When to be careful
Be careful with Banana if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Banana?
How it works in the body
The mechanisms behind Banana
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Banana maps to body functions
Health benefit
Supports Blood Pressure and Vascular Function
Bananas serve as a reliable source of dietary potassium, an essential mineral that promotes vascular relaxation and helps balance sodium levels to support healthy blood pressure regulation (USDA, NIH ODS, Harvard Nutrition Source).
Health benefit
Aids Energy Metabolism
Provides easily digestible carbohydrates along with vitamin B6, which functions as a coenzyme in amino acid and glycogen breakdown, facilitating efficient energy production (USDA, NIH ODS).
Health benefit
Promotes Gut Health and Microbiome Diversity
Supplies pectin and resistant starch (especially in unripened fruits), which act as prebiotic fibers that feed beneficial gut bacteria and assist in regular digestive transit (Harvard Nutrition Source, PubMed).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories346kcal
Protein3.9g
Carbohydrates88.3g
Fat1.8g
Fibre9.9g
Sodium3mg
Vitamins
Folate14.0µg
Choline19.6mg
Vitamin A12.0µg
Vitamin C7.0mg
Vitamin E0.4mg
Vitamin K2.0µg
Vitamin B10.2mg
Vitamin B20.2mg
Vitamin B32.8mg
Vitamin B60.4mg
Minerals
Iron1.1mg
Zinc0.6mg
Copper0.4mg
Calcium22.0mg
Selenium3.9µg
Magnesium108.0mg
Manganese0.6mg
Potassium1491.0mg
Phosphorus74.0mg
Show raw per-100 g values
Calories346kcal
Protein3.89g
Carbohydrates88.28g
of which sugars47.3g
Fat1.81g
of which saturates0.7g
Fibre9.9g
Sodium3mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
On the plate
Recipes featuring Banana
More recipes featuring Banana are coming soon.
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Eat fresh out of hand.
Slice into porridge or yoghurt.
Freeze and blend into smoothies or nice-cream.
Things to consider
Context matters
As bananas ripen, their complex starches convert to simple sugars, raising their glycemic impact; pairing ripe bananas with protein or healthy fats may help moderate blood glucose response (Harvard Nutrition Source).
Individuals with advanced chronic kidney disease or those prescribed potassium-sparing medications should monitor high-potassium food intake in consultation with a physician (NIH ODS).
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
