How many calories and carbohydrates are in a banana?

Bananas or bananas are one of the most popular fruits in the world . Botanically they are considered berry type and it is a climacteric fruit, that is, it continues the post-harvest ripening process.

They are very healthy due to their large amount of important nutrients such as vitamins, minerals, minimal fat and zero cholesterol.

People generally know that bananas are a great nutritional contribution to our diet, but many wonder how many calories and carbohydrates they really contain. These and other questions will be answered in the following article.

How many calories are in the different sizes of bananas?

According to the Food and Agriculture Organization of the United Nations (FAO) , calories are units of energy content required by the body of people present in food. (1)

A banana, being of medium size and weight, contains 105 calories, that is, 0.105 kcal on average. However, different sizes of bananas contain varying amounts of calories.

Below are the data on the caloric content of the standard sizes of bananas, according to their size and weight:

• Extra small (less than 6 inches, 81 grams): 72 calories (0.072 kcal).
• Small (6-7 inches, 101 grams): 90 calories (0.090 kcal).
• Medium (7-8 inches, 118 grams): 105 calories (0.105 kcal).
• Large (8-9 inches, 136 grams): 121 calories (0.121 kcal).
• Extra large (9 inches or more, 152 grams): 135 calories (0.135 kcal).
• Slices (1 cup, 150 grams): 134 calories (0.134 kcal).
• Puree (1 cup, 225 grams): 200 calories (0,200 kcal).

If you are not sure about the size of the banana, you can estimate that an average size banana contains around 100 calories, which would be equivalent to 0.1 kcal.

93% of the calories in a banana come from carbohydrates, 4% from protein and 3% from fat.

Note : The caloric content of bananas ranges between 72 and 135 calories.

How many carbohydrates are there in a banana or banana?

Bananas are a fruit that is made up almost exclusively of water and carbohydrates. Therefore, those people who want to improve or decrease their carbohydrate intake may be interested in having information and data on the content of these macronutrients in their food.

Here then is the standard carbohydrate content of bananas, based on their size and weight:

• Extra small (less than 6 inches, 81 grams): 19 grams of carbohydrates.
• Small (6-7 inches, 101 grams): 23 grams of carbohydrates.
• Medium (7-8 inches, 118 grams): 27 grams of carbs.
• Large (8-9 inches, 136 grams): 31 grams of carbs.
• Extra Large (9 inches or larger, 152 grams): 35 grams of carbohydrates.
• Slices (1 cup, 150 grams): 34 grams of carbs.
• Puree (1 cup, 225 grams): 51 grams of carbohydrates.

Bananas also contain 2 to 4 grams of fiber , depending on the size. You can subtract 2-4 grams if you are looking for the “net” carbohydrate content of foods (net carbs = total carbs – fiber).

The ripeness of a banana can affect its carbohydrate content. In general, green or unripe bananas contain less digestible carbohydrate than ripe bananas.

Noteworthy : A medium-sized banana contains around 25 grams of carbohydrates, perhaps even less if it’s unripe (it’s green).

Unripe (green) bananas or bananas contain more resistant starch

The main nutrient in this fruit is carbohydrates , but the amount of these changes drastically during the ripening process.

Unripe bananas are considered foods that contain large amounts of starch, only some of that starch is resistant starch.

Also, because the starch in bananas is converted to sugar during ripening, yellow bananas contain much less resistant starch than green ones. In fact, the resistant starch content of a fully ripe banana is less than 1%. (two)

Resistant starch is a type of indigestible carbohydrate that escapes this process and functions as fiber in the body. It reaches the colon undigested, where it feeds on friendly intestinal bacteria.

When bacteria digest resistant starches, they form gases and short-chain fatty acids (SCFAs), which are important for digestive health. About 95% of these SCFAs are rapidly absorbed by cells in the colon and used by the body for energy.

Therefore, although resistant starches do not give rise to as many calories as normal carbohydrates during food digestion, they can be transformed into calorie-providing SCFAs later.

For this reason, it is here where it is understood that bananas or plantains, in any form, whether green or ripe, can provide similar caloric content.

Bananas or bananas contain many other beneficial nutrients

Bananas as food have great nutritional value, due to the high content of vitamins (vitamin B, vitamin C) and minerals (magnesium, sodium, potassium) which, by including them in the food that makes up our diet, helps to greatly improve value our immune system and therefore allows us to be healthier. A medium banana as a reference portion contains the following nutritional value:

• Fiber: 3.1 grams.
• Vitamin A: 64 IU
• Vitamin B6: 22% of the RDI.
• Vitamin C: 17% of the RDI.
• Manganese: 16% of the RDI.
• Potassium: 12% of the RDI.
• Magnesium: 8% of the IDR.
• Folate: 6% of the RDI.
• Charges: 5% of the IDR.
• Riboflavin (vitamin B2): 5% of the IDR.
• Sodium: 4mg.

To highlight: The banana is a tasty fruit with great nutritional value that should be included in our food and daily diet. It is a food considered an excellent appetizer, healthy, low in calories and low in fat and cholesterol. In addition to a very good source of fiber, water, vitamin B6, magnesium, vitamin C, copper and potassium.

What benefits does banana or banana bring to its consumers?

Based on all the information previously exposed about these wonderful and healthy foods, it can be concluded that, due to their nutritional composition, including a daily serving could allow us to improve our diet and quality of life. Bananas have great health benefits.

In general terms, the presence of minerals such as potassium in this fruit have an influence regulating the values ​​of blood pressure and therefore cholesterol. In addition to its high energy intake and its positive influence, reducing the risks of suffering from diseases such as: anemia, heartburn, ulcers, constipation and premenstrual syndrome (SPM).

Its use also benefits in increasing weight and muscle mass, in addition to reducing withdrawal syndrome based on its value of vitamin C, vitamin B6 and vitamin B2.

Reduces anxiety, being considered part of the foods that help with the feeling of satiety due to the presence of fiber and carbohydrates.

Note: To date, data and information on its potential healthy use, including for depression, continue to be obtained.