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

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

Individual banana loaves

Easy and delicious.

24 May 2025

Homemade chocolate and banana protein bars

Simple ingredients, delicious flavor—your new favorite healthy treat.

27 May 2025

Turmeric mango smoothie

Perfect for breakfast or a refreshing snack, it’s a smoothie that both tastes amazing and boosts your health.

28 Mar 2025

Lunchbox banana bread

Ideal for a quick snack or a packable lunch treat.

27 May 2025

Chocolate-coconut powerball smoothie

Indulge in a rich and creamy Chocolate-Coconut Powerball Smoothie! Made with banana, coconut milk, cocoa powder, and frozen blueberries, it's a delicious and nutritious way to power up your day.

06 Apr 2025

Banana and coconut custards

Perfect for any occasion.

17 Mar 2025

Banana date cake with caramel sauce

Follow our simple recipe and make this scrumptious cake in no time.

10 Mar 2025

Honey almond banana bread

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

29 May 2025

Spinach, avocado and strawberry smoothie

Packed with vitamins and creamy goodness for a delicious, health-boosting treat.

21 May 2025

Banana and chocolate cupcakes

Topped with a generous dollop of heavy whipping cream, they’re the ultimate treat for any dessert lover! Easy to make and utterly delightful, they’re perfect for any occasion.

14 May 2025

Banana caramel loaf

Perfect for breakfast or a sweet snack.

29 Mar 2025

Chai-spiced banana bread with spiced butter

Enjoy a delightful twist on classic banana bread.

03 Apr 2025

Sticky date banana pudding

Easy to make and absolutely delicious.

26 Apr 2025

Nutrient-packed quinoa superfood breakfast bowl

Try this easy, nutrient-dense recipe today.

03 Jun 2025

Decadent vegan chocolate banana ice cream

Perfect for satisfying your sweet tooth without the extra calories.

01 Jun 2025

Berry-kiwi yogurt smoothie

Perfect for a quick breakfast or a rejuvenating snack.

19 May 2025

Mango pineapple green smoothie bowl

Perfect for a quick breakfast or a revitalizing snack to power through your day.

28 Mar 2025

Peanut butter spinach smoothie

Fuel your body with this easy-to-make, healthy smoothie that's packed with vitamins, protein, and flavor.

23 May 2025

Coconut banana smoothie with blueberries and strawberries

Perfect for a healthy breakfast or a revitalizing snack.

20 Mar 2025

Banana peanut butter swirl protein-packed muffins

Perfect for on-the-go energy and protein boost.

16 Mar 2025

Banana peanut soft serve smoothie

Ready in minutes, it's a delicious way to fuel your day.

04 May 2025

Cinnamon-honey fried bananas with coconut oil

Indulge in the heavenly combination of sweet and spicy with this Cinnamon-Honey Fried Bananas recipe! Made with nutritious coconut oil, ripe bananas, luscious honey, and a dusting of cinnamon, this quick and easy treat is perfect for breakfast, dessert, or a delicious snack any time of day.

28 Apr 2025

Pomegranate, blueberry and spinach smoothie

Perfect for a healthy breakfast or an energizing snack.

26 Apr 2025

Chocolate-covered peanut butter banana bites

Simple, quick, and absolutely delightful.

01 Mar 2025

Chai banana bread with sticky honey and hazelnut topping

Perfect for breakfast or an afternoon treat, it's an indulgence you can't resist.

24 May 2025

Sunrise raisin oatmeal with cinnamon and banana

Perfect for a quick, energy-boosting breakfast.

27 Apr 2025

Banana bread

Perfect for enjoying over breakfast or as a delicious snack.

08 May 2025

Banana date loaf

Try it for breakfast, dessert, or a nourishing snack.

05 Mar 2025

Banana chia shake with vanilla milk

Quick and easy to prepare, this deliciously healthy shake is perfect for breakfast or a post-workout boost.

15 Mar 2025

Pineapple, banana and orange smoothie

Ideal for a breakfast boost or a healthy afternoon treat, whip up this easy and delicious smoothie for a taste of paradise in every sip.

06 Jun 2025

5-ingredient banana and peanut butter muffins

Easy to prepare and irresistibly tasty.

25 May 2025

Banana nut bread

Bake it now and savor the comforting aroma and taste.

16 Apr 2025

Bacon, banana and peanut butter on whole-wheat bread

Easy to make and utterly satisfying.

08 May 2025

Steamed coconut puddings with caramelised bananas

Irresistibly tropical and perfect for any occasion.

08 Jun 2025

Pineapple banana almond milk yogurt smoothie

Perfect for a quick breakfast or energizing snack.

07 Jun 2025

Banana pineapple ice cream delight

Ready in minutes, it's a delicious way to enjoy a taste of the tropics at home.

07 May 2025

Bananas with rum sauce (flambé)

Best served with vanilla ice cream, pancakes, or French toast, this dish takes less than 10 minutes to prepare but feels indulgent and impressive.

18 Sep 2025

Pear-banana celery spinach smoothie

Easy to make and packed with vitamins and minerals, it's your go-to recipe for a quick and refreshing drink.

17 Jul 2025

Banana honey smoothie

Easy to make and naturally sweetened, it's a delightful treat for any time of the day.

20 Apr 2025