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 and peanut butter sandwich

Perfect for a quick, nutritious, and satisfying snack.

03 Mar 2025

Sour cream banana cake

A delightful dessert that's sure to impress.

02 Apr 2025

Banana, date and walnut bread

Ready in just a few simple steps.

08 Jun 2025

Banana cake with cinnamon cream

Perfect for any occasion.

28 May 2025

Upside-down banana cake

Try this easy-to-follow recipe and enjoy a sweet, caramelized banana topping with every bite.

10 May 2025

Strawberry orange banana yogurt smoothie

Start your day with a refreshing and nutritious Strawberry Orange Banana Yogurt Smoothie! Blended with sweet strawberries, ripe banana, tangy orange juice, and creamy lowfat Greek yogurt, this delicious smoothie is perfect for breakfast or a healthy snack.

03 Jun 2025

Quinoa parfait

Perfect for fueling your day!

25 May 2025

Vegan choc-raspberry dessert

Finish it off with cocoa powder and a touch of maple syrup for a heavenly, vegan-friendly delight.

07 Apr 2025

Mango pineapple banana smoothie

Perfect for a quick breakfast or an energizing snack.

11 Apr 2025

Banana almond butter raisin delight

Indulge in a nutritious and delicious Banana Almond Butter Raisin Delight! This easy-to-make snack features a perfect balance of creamy almond butter, sweet banana, and chewy raisins – a delightful treat any time of day.

15 May 2025

Almond butter strawberry banana smoothie

Ideal for breakfast or a quick snack, it's a delightful way to fuel your day.

06 Mar 2025

Breakfast smoothie

Perfect for a delicious and healthy breakfast on the go.

12 Apr 2025

Pineapple raspberry smoothie

Perfect for a quick breakfast or an afternoon pick-me-up! Ready in minutes and packed with natural goodness.

14 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

Orange banana smoothie with coconut oil, flaxseed and spices

Perfect for a nutritious breakfast or a post-workout boost.

27 May 2025

Mango, kale and blueberry superfood smoothie

Perfect for a healthy breakfast or snack.

06 Apr 2025

Coconut mango tropical green smoothie

Perfect for a healthy breakfast or mid-day energy boost.

15 Mar 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

Paleo pumpkin pie smoothie

Enjoy the essence of pumpkin pie without the guilt.

13 Mar 2025

Blueberry, banana and strawberry smoothie

Perfect for a quick breakfast or a mid-day energy boost.

28 Apr 2025

Berry banana protein shake

Perfect for breakfast or post-workout recovery.

18 Apr 2025

Raspberry coconut nice cream

Perfect for a refreshing, guilt-free delight.

21 May 2025

Superfood blueberry smoothie bowl

Perfect for a healthy and energizing breakfast or snack.

09 Mar 2025

Chocolate avocado smoothie

Perfect for a morning boost or a satisfying snack.

30 Apr 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

Banana oat peanut butter muffins with a sweet kick

Easy to make and packed with wholesome ingredients.

12 Apr 2025

Quick banana raspberry egg muffins

Ready in no time, they’re gluten-free, dairy-free, and absolutely delicious.

02 Jun 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

Very berry ice cream

Easy to make and irresistibly delicious.

19 Mar 2025

Blueberry kale protein smoothie bowl

Enjoy a refreshing and healthy breakfast option that's quick and easy to prepare.

12 May 2025

Banana and coconut custards

Perfect for any occasion.

17 Mar 2025

Papaya oat chia smoothie bowl

Perfect for a refreshing breakfast or a satisfying snack.

09 May 2025

Peanut butter, spinach and kale smoothie

Ready in minutes, it's an easy and delicious way to boost your health.

13 May 2025

Banana and raspberry bread

Enjoy the natural sweetness of bananas and the burst of flavor from raspberries in every bite.

02 Jun 2025

Powerful pineapple mango smoothie

Perfect for a nutritious breakfast or a delicious energy-enhancing treat.

05 Apr 2025

Banana chocolate chip muffins

Sweetened naturally with honey and stevia, these muffins are packed with oats, egg whites, and a sprinkle of cinnamon and chocolate candies for a guilt-free treat! Perfect for breakfast or as a snack.

17 Mar 2025

Strawberry-banana almond butter protein smoothie

Revitalize your mornings with our Strawberry-Banana Almond Butter Protein Smoothie! Blended with wholesome almond milk, nutrient-rich spinach, a scoop of whey protein, creamy almond butter, and the perfect mix of frozen strawberries and banana, this delicious and nutritious smoothie is the ideal way to fuel your day.

28 May 2025

4-ingredient pie maker banana bread muffins

Perfect for a quick breakfast or an on-the-go snack.

03 Jun 2025

Tropical strawberry swirl smoothies

Try it now and indulge in a burst of tropical flavors.

27 Mar 2025

Peanut butter banana ice-cream

Perfect for a quick and easy homemade treat.

16 Apr 2025