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

Steamed coconut puddings with caramelised bananas

Irresistibly tropical and perfect for any occasion.

08 Jun 2025

Citrusy strawberry-banana spinach smoothie

Perfect for a healthy, delicious breakfast or snack.

06 Jun 2025

Date and banana self-saucing pudding

Ideal for cozy gatherings or a simple, homey dessert.

03 Apr 2025

2-ingredient banana-oat cookies

No sugar or flour required.

19 Mar 2025

Banana kale smoothie with coconut milk and blueberries

Perfect for breakfast or a quick energy boost.

27 Apr 2025

Green smoothie with pineapple

Ready in minutes and sure to keep you energized.

08 May 2025

Banana oatmeal smoothie

Perfect for a quick breakfast or post-workout snack.

18 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

Banana raspberry pikelets

Simple ingredients, big flavor.

04 Mar 2025

Peanut butter banana ice-cream

Perfect for a quick and easy homemade treat.

16 Apr 2025

Sunrise oatmeal with banana, raisins, brown sugar and cinnamon

Perfect for starting your day on a delicious and healthy note.

03 Apr 2025

Blueberry kale protein smoothie bowl

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

12 May 2025

Blueberry chard power smoothie

Enjoy a burst of antioxidants, vitamins, and minerals in every refreshing sip.

25 Apr 2025

"banana cream pie" oatmeal

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

19 Mar 2025

Mango orange protein smoothie

Ready in minutes, it's a tasty way to stay energized all day.

25 Mar 2025

Tropical smoothie

Enjoy your tropical getaway in a glass.

24 Apr 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.

19 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

Date and berry oatmeal with bananas and apples

Perfect for a fulfilling start to your day.

06 Jun 2025

Mango pineapple green smoothie bowl

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

28 Mar 2025

Maple berry chia overnight oats with peanut butter and banana

Healthy, delicious, and ready when you wake up.

23 May 2025

Warm apple-banana oatmeal bowl

Ready in minutes.

08 Mar 2025

Sunrise peanut butter berry protein power smoothie

Perfect for breakfast or a post-workout snack, it's the ultimate quick and healthy energy booster.

13 Mar 2025

Strawberry banana greek yogurt parfait

Perfect for breakfast, snack, or dessert.

05 Jun 2025

Sticky date banana pudding

Easy to make and absolutely delicious.

26 Apr 2025

Green super smoothie

Perfect for breakfast or a midday pick-me-up.

30 Apr 2025

Strawberry banana oatmeal breakfast smoothie

Ideal for a quick breakfast or a healthy snack.

13 May 2025

Banana bread

Ready to bake your new go-to treat?.

28 Apr 2025

Cinnamon-nutmeg banana flaxseed pancakes

Perfect for a nutritious morning treat.

09 May 2025

Banoffee dessert cake

Perfect for any occasion, this easy-to-follow recipe blends sweet and savory notes for a mouthwatering treat.

28 Apr 2025

Low-fat banana and raspberry bread

Perfect for a guilt-free indulgence or a nutritious snack.

26 Mar 2025

Strawberry-spinach green smoothie

Perfect for breakfast or a midday snack.

01 May 2025

Banana, honey and cinnamon muffins

Whip up a batch in no time and enjoy a delicious treat that's sure to please everyone.

20 Apr 2025

Citrusy banana kale smoothie

Perfect for breakfast or a quick snack.

13 May 2025

Cinnamon banana paleo pancakes

Ready in minutes.

06 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

Banana and passionfruit snails

Easy to make, they’re perfect for any occasion.

05 May 2025

Strawberry kiwi peanut butter power smoothie

Ideal for breakfast or a post-workout boost, it's a tasty way to energize your body.

28 May 2025

Banana bread

Perfect for enjoying over breakfast or as a delicious snack.

08 May 2025

Bacon, banana and peanut butter on whole-wheat bread

Easy to make and utterly satisfying.

08 May 2025