Bananas: Calories|Fats|Carbs|Proteins|Vitamins|Minerals|Fiber|Water|Sugar

I will introduce to Calories in Bananas. A good question that most of people ask, “how many calories are in bananas“.

I covered few important topic within this article of bananas, including calories, vitamins, minerals, fats, proteins, fiber, water, sugar, carbohydrates and health benefits of bananas.

 

Little Introduction of Bananas

Bananas are one of the most largely consumed fruits on the earth. It is the fruit of the banana tree.

It belongs to family Musaceae.

Americans Favorite Fruit

According to United States Department of Agriculture (ERS’s loss-adjusted food availability data), It is one of the favorite fresh fruit of Americans.

they consumed an average of 46.5 pounds of fresh fruit and 10.4 pounds bananas per person in the year of 2010.

Scientific Name of Banana

the Scientific Name of banana is Musa Acuminata and Musa Balbisiana.

Wikipedia suggests,

The scientific names of most cultivated bananas are Musa acuminata, Musa balbisiana, and Musa × paradisiaca for the hybrid Musa acuminata × M. balbisiana, depending on their genomic constitution.

The old scientific name Musa sapientum is no longer used.

Bananas with delicious recipes

Bananas come to use in many good  delicious recipes such as banana pudding parfait, banana nut bread,

banana oatmeal bread, almond butter banana bread, vegan banana bread, banana snacking cake and kona inn banana bread.

Health Benefits of Bananas

Richest Source of Potassium

  1. Bananas are famous for their richest quality of potassium.
  2. According to United States Department of Agriculture, 1 medium size of banana has 422 mg potassium.
  3. Bananas are among the list of the richest sources of potassium.
  4. Potassium helps oxygen to get to your cell and also manages blood flow and hydration level in your body.
  5. High intake of potassium also decreases the rate of dying from other causes by 20%.
  6. It is a mineral electrolyte, which maintains electricity flowing throughout your body.
  7. Potassium is valuable in protecting against high blood pressure.
  8. It also reduces the threats for heart disease and strokes.

Good Enhancer of Your Mood & Protect Against Depression

  1. Bananas have high levels of tryptophan. our body converts tryptophan into serotonin, which enhance our mood.
  2. Serotonin protects against mood issues such as anxiety and depression.
  3. the study indicates that tryptophan performs an important role in preserving memory and boosting your mood.
  4. Banana also contains vitamin B6, which can assist you to get better sleep, better sleep means better mood :).

 

Good for Bone Health

Banana are not the rich source of calcium, but it contains other important nutrients that require for good bone health.

The LiveScience Website States,

According to a 2009 article in the Journal of Physiology and Biochemistry, bananas contain an abundance of fructooligosaccharides. These are nondigestive carbohydrates that encourage digestive-friendly priobotics and enhance the body’s ability to absorb calcium.

 

How Many Calories, Fats, Carbohydrates, and Proteins are in a Banana

[Sources: USDA]

1 Extra Small Banana (Less Than 6″ Long)( 81g)

1 extra small banana has 72 calories.

It has 3% Fat (0.27g), 92% Carbohydrates (18.5g), 5% protein (0.88g).

 

1 Small Banana (6″ To 6-7/8″ Long)(101g)

1 small banana has 90 calories.

It has 3% Fat (0.33g), 92% Carbohydrates (23.07g), 5% protein (1.1g).

1 Medium Banana (7″ To 7-7/8″ Long)(118g)

1 medium banana has 105 calories.

It has 3% Fat (0.39g), 92% Carbohydrates (26.95g), 5% protein (1.29g).

 

1 Large Banana (8″ To 8-7/8″ Long)(136g)

1 large banana has 121 calories.

It has 3% Fat (0.45g), 92% Carbohydrates (31.06g), 5% protein (1.48g).

 

1 Extra Large Banana (9″ Or Longer)(152g)

1 extra large banana has 135 calories.

It has 3% Fat (0.5g), 92% Carbohydrates (34.72g), 5% protein (1.66g).

How Many Calories, Fats, Carbohydrates, and Proteins are in Bananas

1 Ounce or 1 Oz of Bananas

1 ounce of bananas has 25 calories.

It has 3% Fat (0.09g), 92% Carbohydrates (6.48g), 5% protein (0.31g).

100 Grams of Bananas(100g)

100 grams of bananas have 89 calories.

It has 3% Fat (0.33g), 92% Carbohydrates (22.84g), 5% protein (1.09g).

 

1 NLEA serving Bananas (126g)

1 NLEA serving of bananas has 112 calories.

It has 3% Fat (0.42g), 92% Carbohydrates (28.78g), 5% protein (1.37g).

 

1 Cup of Sliced Bananas (150g)

1 cup of sliced bananas has 134 calories.

It has 3% Fat (0.5g), 92% Carbohydrates (34.26g), 5% protein (1.64g).

 

1 Cup of Mashed Bananas (225g)

1 cup of mashed bananas has 200 calories.

It has 3% Fat (0.74g), 92% Carbohydrates (51.39g), 5% protein (2.45g).

 

Fatty Acids or Fat in Bananas

Saturated, Monounsaturated, and Polyunsaturated Fats in Bananas

Total Saturated Fat

  • 1 Extra Small Banana: 0.091 g
  • 1 Small Banana: 0.113 g
  • 1 Medium Banana: 0.132 g
  • 1 Large Banana: 0.152 g
  • 1 Extra Large Banana: 0.170 g
  • 100 Grams of Bananas: 0.112 g
  • 1 NLEA Serving of Bananas: 0.141 g
  •  1 Cup of Sliced Bananas: 0.168 g
  • 1 Cup of Mashed Bananas: 0.252 g

Total Monounsaturated Fat in

  • 1 Extra Small Banana: 0.026 g
  • 1 Small Banana: 0.032 g
  • 1 Medium Banana: 0.038 g
  • 1 Large Banana: 0.044 g
  • 1 Extra Large Banana: 0.049 g
  • 100 Grams of Bananas: 0.032 g
  • 1 NLEA Serving of Bananas: 0.040 g
  •  1 Cup of Sliced Bananas: 0.048 g
  • 1 Cup of Mashed Bananas: 0.072 g

Total Polyunsaturated Fat in

  • 1 Extra Small Banana: 0.059 g
  • 1 Small Banana: 0.074 g
  • 1 Medium Banana: 0.086 g
  • 1 Large Banana: 0.099 g
  • 1 Extra Large Banana: 0.111 g
  • 100 Grams of Bananas: 0.073 g
  • 1 NLEA Serving of Bananas: 0.092 g
  •  1 Cup of Sliced Bananas: 0.109 g
  • 1 Cup of Mashed Bananas: 0.164 g

 

Crucial Minerals in Bananas

 How Much Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, and Zinc Does a Banana Have?

1 Extra Small Banana Has

  • Calcium: 4 mg
  • Iron: 0.21 mg
  • Magnesium: 22 mg
  • Phosphorus: 18 mg
  • Potassium: 290 mg
  • Sodium: 1 mg
  • Zinc: 0.12 mg

1 Small Banana Has

  • Calcium: 5 mg
  • Iron: 0.26 mg
  • Magnesium: 27 mg
  • Phosphorus: 22 mg
  • Potassium: 362 mg
  • Sodium: 1 mg
  • Zinc: 0.15 mg

1 Medium Banana Has

  • Calcium: 6 mg
  • Iron: 0.31 mg
  • Magnesium: 32 mg
  • Phosphorus: 26 mg
  • Potassium: 422 mg
  • Sodium: 1 mg
  • Zinc: 0.18 mg

1 Large Banana Has

  • Calcium: 7 mg
  • Iron: 0.35 mg
  • Magnesium: 37 mg
  • Phosphorus: 30 mg
  • Potassium: 487 mg
  • Sodium: 1 mg
  • Zinc: 0.20 mg

1 Extra Large Banana Has

  • Calcium: 8 mg
  • Iron: 0.40 mg
  • Magnesium: 41 mg
  • Phosphorus: 33 mg
  • Potassium: 544 mg
  • Sodium: 2 mg
  • Zinc: 0.23 mg

How Much Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, and Zinc are in Bananas?

1oo Grams of Bananas Have

  • Calcium: 5 mg
  • Iron: 0.26 mg
  • Magnesium: 27 mg
  • Phosphorus: 22 mg
  • Potassium: 358 mg
  • Sodium: 1 mg
  • Zinc: 0.15 mg

1 NLEA Serving of Bananas Has

  • Calcium: 6 mg
  • Iron: 0.33 mg
  • Magnesium: 34 mg
  • Phosphorus: 28 mg
  • Potassium: 451 mg
  • Sodium: 1 mg
  • Zinc: 0.19 mg

 1 Cup of Sliced Bananas Has

  • Calcium: 8 mg
  • Iron: 0.39 mg
  • Magnesium: 40 mg
  • Phosphorus: 33 mg
  • Potassium: 537 mg
  • Sodium: 2 mg
  • Zinc: 0.22 mg

1 Cup of Mashed Bananas Has

  • Calcium: 11 mg
  • Iron: 0.58 mg
  • Magnesium: 61 mg
  • Phosphorus: 50 mg
  • Potassium: 806 mg
  • Sodium: 2 mg
  • Zinc: 0.34 mg

 

Beneficial Vitamins in Bananas

Vitamin C (Total Ascorbic Acid) in

  • 1 Extra Small Banana: 7.0 mg
  • 1 Small Banana: 8.8 mg
  • 1 Medium Banana: 10.3 mg
  • 1 Large Banana: 11.8 mg
  • 1 Extra Large Banana: 13.2 mg
  • 100 Grams of Bananas: 8.7 mg
  • 1 NLEA Serving of Bananas: 11.0 mg
  •  1 Cup of Sliced Bananas: 13.0 mg
  • 1 Cup of Mashed Bananas: 19.6 mg

Vitamin A (IU) in

  • 1 Extra Small Banana: 52 IU
  • 1 Small Banana: 65 IU
  • 1 Medium Banana: 76 IU
  • 1 Large Banana: 87 IU
  • 1 Extra Large Banana: 97 IU
  • 100 Grams of Bananas: 64 IU
  • 1 NLEA Serving of Bananas: 81 IU
  •  1 Cup of Sliced Bananas: 96 IU
  • 1 Cup of Mashed Bananas: 144 IU

Vitamin A (RAE) in

  • 1 Extra Small Banana: 2 µg
  • 1 Small Banana: 3 µg
  • 1 Medium Banana: 4 µg
  • 1 Large Banana: 4 µg
  • 1 Extra Large Banana: 5 µg
  • 100 Grams of Bananas: 3 µg
  • 1 NLEA Serving of Bananas: 4 µg
  •  1 Cup of Sliced Bananas: 4 µg
  • 1 Cup of Mashed Bananas: 7 µg

Vitamin E (alpha-tocopherol) in

  • 1 Extra Small Banana: 0.08 mg
  • 1 Small Banana: 0.10 mg
  • 1 Medium Banana: 0.12 mg
  • 1 Large Banana: 0.14 mg
  • 1 Extra Large Banana: 0.15 mg
  • 100 Grams of Bananas: 0.10 mg
  • 1 NLEA Serving of Bananas: 0.13 mg
  •  1 Cup of Sliced Bananas: 0.15 mg
  • 1 Cup of Mashed Bananas: 0.22 mg

Vitamin K (Phylloquinone) in

  • 1 Extra Small Banana: 0.4 µg
  • 1 Small Banana: 0.5 µg
  • 1 Medium Banana: 0.6 µg
  • 1 Large Banana: 0.7 µg
  • 1 Extra Large Banana: 0.8 µg
  • 100 Grams of Bananas: 0.5 µg
  • 1 NLEA Serving of Bananas: 0.6 µg
  •  1 Cup of Sliced Bananas: 0.8 µg
  • 1 Cup of Mashed Bananas: 1.1 µg

Vitamin B-1 (Thiamine or Thiamin) in

  • 1 Extra Small Banana: 0.025 mg
  • 1 Small Banana: 0.031 mg
  • 1 Medium Banana: 0.037 mg
  • 1 Large Banana: 0.042 mg
  • 1 Extra Large Banana: 0.047 mg
  • 100 Grams of Bananas: 0.031 mg
  • 1 NLEA Serving of Bananas: 0.039 mg
  •  1 Cup of Sliced Bananas: 0.047 mg
  • 1 Cup of Mashed Bananas: 0.070 mg

Vitamin B-2 (Riboflavin) in

  • 1 Extra Small Banana: 0.059 mg
  • 1 Small Banana: 0.074 mg
  • 1 Medium Banana: 0.086 mg
  • 1 Large Banana: 0.099 mg
  • 1 Extra Large Banana: 0.111 mg
  • 100 Grams of Bananas: 0.073 mg
  • 1 NLEA Serving of Bananas: 0.092 mg
  •  1 Cup of Sliced Bananas: 0.109 mg
  • 1 Cup of Mashed Bananas: 0.164 mg

Vitamin B-3 (Niacin) in

  • 1 Extra Small Banana: 0.539 mg
  • 1 Small Banana: 0.672 mg
  • 1 Medium Banana: 0.785 mg
  • 1 Large Banana: 0.904 mg
  • 1 Extra Large Banana: 1.011 mg
  • 100 Grams of Bananas: 0.665 mg
  • 1 NLEA Serving of Bananas: 0.838 mg
  •  1 Cup of Sliced Bananas: 0.998 mg
  • 1 Cup of Mashed Bananas: 1.496 mg

Vitamin B-6 (Pyridoxine) in

  • 1 Extra Small Banana: 0.297 mg
  • 1 Small Banana: 0.371 mg
  • 1 Medium Banana: 0.433 mg
  • 1 Large Banana: 0.499 mg
  • 1 Extra Large Banana: 0.558 mg
  • 100 Grams of Bananas: 0.367 mg
  • 1 NLEA Serving of Bananas: 0.462 mg
  •  1 Cup of Sliced Bananas: 0.550 mg
  • 1 Cup of Mashed Bananas: 0.826 mg

Vitamin B-9 (Folate or Folic Acid)(DFE) in

  • 1 Extra Small Banana: 16 µg
  • 1 Small Banana: 20 µg
  • 1 Medium Banana: 24 µg
  • 1 Large Banana: 27 µg
  • 1 Extra Large Banana: 30 µg
  • 100 Grams of Bananas: 20 µg
  • 1 NLEA Serving of Bananas: 25 µg
  •  1 Cup of Sliced Bananas: 30 µg
  • 1 Cup of Mashed Bananas: 45 µg

Note: Folic acid or folate is a B vitamin. It has other different names including vitamin M, vitamin B₉, vitamin Bc, pteroyl-L-glutamic acid, and pteroyl-L-glutamate.

 

Fiber, Sugar, and Water in Bananas

How Much Fiber, Sugar, and Water are in Bananas

Fiber (Total Dietary Fiber)  in

  • 1 Extra Small Banana: 2.1 g
  • 1 Small Banana: 2.6 g
  • 1 Medium Banana: 3.1 g
  • 1 Large Banana: 3.5 g
  • 1 Extra Large Banana: 4.0 g
  • 100 Grams of Bananas: 2.6 g
  • 1 NLEA Serving of Bananas: 3.3 g
  •  1 Cup of Sliced Bananas: 3.9 g
  • 1 Cup of Mashed Bananas: 5.8 g

Sugar (Total) in

  • 1 Extra Small Banana: 9.91 g
  • 1 Small Banana: 12.35 g
  • 1 Medium Banana: 14.43 g
  • 1 Large Banana: 16.63 g
  • 1 Extra Large Banana: 18.59 g
  • 100 Grams of Bananas: 12.23 g
  • 1 NLEA Serving of Bananas: 15.41 g
  •  1 Cup of Sliced Bananas: 18.34 g
  • 1 Cup of Mashed Bananas: 27.52 g

Water in

  • 1 Extra Small Banana: 60.68 g
  • 1 Small Banana: 75.66 g
  • 1 Medium Banana: 88.39 g
  • 1 Large Banana: 101.88 g
  • 1 Extra Large Banana: 113.86 g
  • 100 Grams of Bananas: 74.91 g
  • 1 NLEA Serving of Bananas: 94.39 g
  •  1 Cup of Sliced Bananas: 112.36 g
  • 1 Cup of Mashed Bananas: 168.55 g

 

 

Here, It is the end of the journey. I covered few topics above about calories, carbohydrates, fats, vitamins, proteins, minerals, sugar, fiber, water and health benefits. I hope you enjoyed this journey :).

You can read my articles,

 

Have a nice day :).

 

2 Comments

  1. shraddha
    • Rohan Singh