Banana

Bananas are nature’s perfect snack—delicious, convenient, and packed with nutrients that support your health. Whether you’re looking to boost energy, improve digestion, or enhance overall wellness, bananas are a powerhouse fruit that deliver.
 

Why Bananas Are a Superfood

Bananas are rich in essential nutrients like potassium, vitamin C, vitamin B6, and dietary fiber, making them an excellent choice for people of all ages. Low in calories yet naturally sweet, they’re a healthy alternative to processed snacks. Here’s why bananas deserve a spot in your kitchen:
 

Boost Heart Health with Potassium

Bananas are a potassium powerhouse, with one medium banana providing about 422 mg of this vital mineral. Potassium helps regulate blood pressure, supports heart function, and reduces the risk of stroke. By balancing sodium levels, bananas promote cardiovascular wellness, making them a heart-healthy choice.
 

Fuel Your Body with Natural Energy

Bananas are a go-to snack for athletes and busy individuals alike. Their natural sugars—fructose, glucose, and sucrose—provide a quick energy boost, while complex carbs offer sustained fuel. Whether you’re hitting the gym or need a mid-afternoon pick-me-up, bananas deliver long-lasting energy without the crash.
 

Support Digestive Health

Rich in dietary fiber, bananas promote healthy digestion and prevent constipation. A single banana contains about 3 grams of fiber, including pectin, which aids in regular bowel movements and supports gut health. Bananas are also gentle on the stomach, making them ideal for soothing digestive issues.
 

Enhance Mood and Brain Function

Bananas contain vitamin B6, which supports the production of serotonin and dopamine—neurotransmitters that regulate mood and reduce stress. Additionally, the potassium in bananas supports nerve function, improving focus and cognitive performance. Start your day with a banana to feel energized and mentally sharp.
 

Aid Muscle Recovery

Post-workout muscle cramps? Bananas can help. Their high potassium content prevents muscle cramps and supports recovery by replenishing electrolytes lost during exercise. Pair a banana with protein for an optimal post-workout snack.
 

Promote Healthy Skin

Bananas are loaded with antioxidants like vitamin C, which combat free radicals and support collagen production for radiant skin. The fruit’s natural moisture also makes it a popular ingredient in DIY face masks for hydration and glow.
 

Fun Facts About Bananas

  • Bananas are technically berries and grow upside-down on plants.
  • They’re one of the world’s most consumed fruits, with over 100 billion eaten annually.
  • The scientific name for banana is Musa sapientum, meaning “fruit of the wise men.”

Why Choose Bananas?

Affordable, portable, and naturally sweet, bananas are a nutrient-dense superfood that supports heart health, digestion, energy, and more. Whether you’re an athlete, a busy professional, or simply looking to eat healthier, bananas are an easy and delicious way to nourish your body.
 
Pro Tip: Store bananas at room temperature for optimal ripeness. To slow ripening, refrigerate them, but note the peel may turn brown while the fruit stays fresh.

Banana nutrition per 100g

Energy
Calories 100kcal5%
Protein
Protein 0.74g0%
Carbohydrates
Carbohydrates 24g7%
Fiber 1.70g4%
Sugar 16g16%
Fat
Fat 0.29g0%
Saturated 0.11g0%
Cholesterol 0.00mg-
Vitamins
Vitamin A 1.00ug0%
Choline 10mg2%
Vitamin B1 0.06mg5%
Vitamin B2 0.00mg0%
Vitamin B3 0.66mg4%
Vitamin B6 0.21mg12%
Vitamin B9 14ug4%
Vitamin B12 0.00ug0%
Vitamin C 12mg14%
Vitamin E 0.10mg1%
Vitamin K 0.10ug0%
Minerals
Calcium, Ca 5.00mg0%
Copper, Cu 0.10mg11%
Iron, Fe 0.00mg0%
Magnesium, Mg 27mg7%
Phosphorus, P 22mg2%
Potassium, K 330mg10%
Selenium, Se 0.00ug0%
Sodium, Na 0.00mg0%
Zinc, Zn 0.16mg1%
Water
Water 72g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Banana recipes

Banana oatmeal breakfast bowl

Healthy, filling, and ready in minutes—it's the ultimate way to kickstart your day.

02 May 2025

Banana yogurt smoothie bowl

Perfect for breakfast or any time you need a healthy boost.

12 May 2025

Warm pumpkin pie oatmeal bowl

This nutritious and flavorful oatmeal bowl is the perfect way to start your day with a taste of the fall season.

02 Mar 2025

Mango banana protein smoothie

Ready in minutes.

12 May 2025

Strawberry banana greek yogurt parfait with honey

Perfect for any time of the day, this parfait is both nutritious and satisfying.

17 Apr 2025

Spinach avocado smoothie bowl

Perfect for a wholesome breakfast or a refreshing snack.

13 May 2025

Frosty fruity almond and yogurt smoothie

Packed with Greek yogurt, fresh banana, juicy strawberries, creamy almond butter, and nutrient-rich spinach, this delicious and nutritious blend is perfect for a quick breakfast or a revitalizing snack.

22 May 2025

Baked blueberry banana oatmeal with cinnamon and maple syrup

Enjoy a nutritious and flavorful morning treat.

27 Apr 2025

Chunky chocolate, coconut and banana muffins

Perfect for breakfast or a snack, they're gluten-free and naturally sweetened, making them a guilt-free delight everyone will love.

04 Mar 2025

Peanut butter banana smoothie

Perfect for a quick, delicious, and protein-packed breakfast or post-workout snack.

25 Mar 2025

Honey almond banana bread

Bake a loaf today and enjoy the irresistible taste of homemade goodness.

29 May 2025

Warm brown sugar pecan oatmeal bowl

Perfect for a cozy and nourishing start to your day.

02 Mar 2025

Sour cream banana cake

A delightful dessert that's sure to impress.

02 Apr 2025

Banana and coconut cream pie

Easy to follow and irresistibly delicious—try it today.

05 Jun 2025

Peanut butter coconut protein smoothie

Perfect for breakfast or post-workout recovery, it's a tropical twist on your usual smoothie routine.

09 Apr 2025

Fruity overnight oats with almonds and berries

Ready in minutes the night before, it's a convenient, nutritious, and flavorful way to fuel your morning.

09 May 2025

Banana and rolled oat muffins

Packed with wholesome oats and ripe bananas, they're moist, flavorful, and nutritious.

20 May 2025

Overnight buckwheat and oats breakfast

Perfect for those busy mornings.

30 Mar 2025

Pineapple flax and protein smoothie

Enjoy a refreshing Pineapple Flax and Protein Smoothie packed with nutrients! This easy recipe blends sweet pineapple, creamy banana, orange juice, and a boost of whey protein and flaxseed oil, perfect for a healthy breakfast or post-workout snack.

31 May 2025

Peanut butter and strawberry banana smoothie

Perfect for a quick breakfast or refreshing snack.

03 May 2025

Peanut butter oatmeal bowl with coconut, berries and chia seeds

Made with creamy almond milk and balanced with banana and oats, this nutritious breakfast is a perfect start to your day.

23 Apr 2025

Coconut-blueberry buckwheat banana pancakes

Quick and easy to prepare, they offer a delightful balance of taste and texture in every bite.

08 Jun 2025

Raspberry coconut nice cream

Perfect for a refreshing, guilt-free delight.

21 May 2025

Refined sugar-free banana bread

Soft, moist, and deeply satisfying, this banana bread is a must-try treat for any health-conscious baker.

20 Apr 2025

Banana oatmeal raisin vegan cookies with sunflower seeds

Perfect for a healthy snack or dessert.

28 Apr 2025

Banana and chocolate pin wheels

Get ready to enjoy a fusion of flavors in every bite.

31 Mar 2025

Mango, kale and blueberry superfood smoothie

Perfect for a healthy breakfast or snack.

06 Apr 2025

Chocolate banana coconut protein smoothie

Easy, delicious, and packed with 24g of protein per serving.

11 May 2025

Banana and peanut butter sandwich

Perfect for a quick, nutritious, and satisfying snack.

03 Mar 2025

Fruity nutty delight bowl

The perfect blend of sweetness and nuttiness for a nutritious and satisfying treat.

19 Apr 2025

Dairy-free banana bread

Easy to make and perfect for breakfast or a snack.

22 Mar 2025

Banana, kiwi and yogurt smoothie

Ideal for a morning boost or a midday snack.

18 May 2025

Pineapple coconut vitamin c smoothie

Easy to make and rich in vitamins, it's your go-to drink for a healthy lifestyle.

19 Mar 2025

Honeyed grapefruit and banana salad with spearmint

Ready in minutes for a light, healthy treat.

07 Apr 2025

Cinnamon-spiced banana zucchini overnight oats

Packed with fiber, protein, and healthy fats, it's a deliciously spiced way to start your day right.

16 May 2025

Banana bread

Enjoy a slice of homemade goodness.

05 Jun 2025

Butterscotch banana pudding

Perfect for any dessert lover.

28 Apr 2025

Breakfast smoothie

Perfect for a delicious and healthy breakfast on the go.

12 Apr 2025

Black bean and banana saute

Ready in just minutes, it's an exciting way to elevate your taste buds.

20 May 2025