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

Chocolate avocado smoothie

Try it for a guilt-free chocolate fix.

06 Apr 2025

Watermelon wake-up smoothie bowl

Wake up to a refreshing and nutritious start with our Watermelon Wake-Up Smoothie Bowl! Packed with juicy watermelon, ripe bananas, antioxidant-rich blueberries, protein-packed tofu, chia seeds, and hearty oats, this delicious blend is the perfect way to energize your morning.

01 Apr 2025

Blueberry, banana and strawberry smoothie

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

28 Apr 2025

Chocolate peanut butter protein power shake

Quick, nutritious, and packed with flavor.

30 Apr 2025

Coconut banana oatmeal protein smoothie

Enjoy it for breakfast or as a post-workout treat.

20 Apr 2025

Warm summer fruit salad

Perfect for a healthy yet indulgent snack.

29 Apr 2025

Nutrient-packed meal replacement green smoothie

Perfect for a quick breakfast or post-workout boost.

01 Jun 2025

Moist and delicious vegan banana bread

Easy to make and full of flavor.

25 Mar 2025

Banana avocado protein power smoothie

Boost your day with our Banana Avocado Protein Power Smoothie! Packed with nutrient-rich ingredients like creamy Greek yogurt, ripe banana, avocado, and a scoop of whey protein powder, this delicious smoothie delivers a perfect blend of protein, healthy fats, and natural sweetness to fuel your body and keep you satisfied.

19 May 2025

Apple and greens smoothie

Perfect for a quick breakfast or post-workout refreshment.

15 May 2025

Banana and cinnamon cupcakes

Elevate your baking with just a handful of simple ingredients and enjoy a homemade treat that everyone will love.

11 May 2025

Banana date pudding

Simple ingredients, extraordinary flavor.

11 May 2025

Decadent chocolate-maple banana peanut butter smoothie

Indulge in a rich, creamy chocolate-maple banana peanut butter smoothie! Made with almond milk, cocoa powder, banana, peanut butter, and a touch of maple syrup, this smoothie is a delicious and nutritious treat perfect for any time of day.

24 May 2025

Cinnamon banana paleo pancakes

Ready in minutes.

06 Mar 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

3-ingredient no-flour vegan banana peanut butter cocoa cookies

Made with just bananas, peanut butter, and cocoa powder, these flourless treats are quick, healthy, and perfect for satisfying your sweet tooth.

24 May 2025

Mango, apple, oat smoothie

Refresh your day with a nutrient-packed Mango, Apple, Oat Smoothie! Blending juicy mango, ripe banana, frozen blueberries, apple juice, hearty oats, creamy Greek yogurt, and ice, this delicious smoothie is perfect for a wholesome breakfast or energizing snack.

30 May 2025

Chocolate black bean smoothie

Perfect for a wholesome breakfast or post-workout boost.

28 Mar 2025

Banana cake with cream cheese icing

Satisfy your sweet cravings with this easy-to-follow recipe.

27 Mar 2025

Berry-kiwi yogurt smoothie

Perfect for a quick breakfast or a rejuvenating snack.

19 May 2025

Chai-spiced banana bread with spiced butter

Enjoy a delightful twist on classic banana bread.

03 Apr 2025

Cinnamon oat banana honey cookies

Enjoy the sweet, natural goodness in every bite.

15 Mar 2025

Banana cake with cream cheese icing

Finished with a creamy lemon-zested icing and a sprinkle of coconut meat, this dessert is sure to impress at any gathering.

21 Apr 2025

Banoffee pie

Perfect for any occasion, this pie is simple to make and irresistibly delicious.

24 Apr 2025

Banana bread

Enjoy a slice of homemade goodness.

05 Jun 2025

Banana, kiwi and yogurt smoothie

Ideal for a morning boost or a midday snack.

18 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 cream pie" oatmeal

Top with fresh banana slices for a delicious start to your day.

19 Mar 2025

3-ingredient banana pancakes

Ready in minutes and sure to satisfy.

18 Mar 2025

Chocolate and banana loaf

Perfect for breakfast, dessert, or a cozy snack with a cup of coffee.

29 May 2025

Chocolate-covered peanut butter banana bites

Simple, quick, and absolutely delightful.

01 Mar 2025

Strawberry chia watermelon smoothie

Perfect for a deliciously healthy breakfast or a revitalizing afternoon snack.

06 Apr 2025

Banana maple syrup bread

Easy to bake and enjoy, it combines classic ingredients for a comforting homemade treat.

03 Jun 2025

Berry banana protein shake

Perfect for breakfast or post-workout recovery.

18 Apr 2025

Bonza banana bread

Easy to bake and even easier to love.

17 Mar 2025

Kale and banana smoothie

Start your day with a nutrient-packed Kale and Banana Smoothie! Blend together almond milk, fresh kale, ripe banana, almond butter, and a hint of vanilla extract for a deliciously healthy breakfast or snack that's rich in vitamins and perfect for a quick energy boost.

01 Mar 2025

Banana bread

Enjoy a slice of comfort with every bite.

22 Mar 2025

Super berry green smoothie bowl

Perfect for a tasty, healthy breakfast or snack.

01 May 2025

Wholemeal banana and raspberry muffins

Perfect for breakfast or a healthy snack.

16 Apr 2025

Dairy-free banana bread

Easy to make and perfect for breakfast or a snack.

22 Mar 2025