Bananas (Raw) – Nutritional Information
Bananas are a highly popular fruit, renowned for their natural sweetness, convenience, and nutritional benefits. They are rich in essential vitamins and minerals, making them a perfect addition to a healthy diet. Below is a detailed breakdown of the nutritional content of raw bananas:
Ingredients Table:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 89 kcal |
| Protein | 1.09 g |
| Fat | 0.33 g |
| Saturated Fat | 0.11 g |
| Carbohydrates | 22.84 g |
| Fiber | 2.6 g |
| Sugar | 12.23 g |
| Calcium | 5 mg |
| Iron | 0.26 mg |
| Magnesium | 27 mg |
| Phosphorus | 22 mg |
| Potassium | 358 mg |
| Sodium | 1 mg |
| Zinc | 0.15 mg |
| Copper | 0.078 mcg |
| Manganese | 0.27 mg |
| Selenium | 1 mcg |
| Vitamin C | 8.7 mg |
| Thiamine (B1) | 0.031 mg |
| Riboflavin (B2) | 0.073 mg |
| Niacin (B3) | 0.665 mg |
| Vitamin B6 | 0.367 mg |
| Folate | 20 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 3 mcg |
| Vitamin E | 0.1 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Bananas are naturally allergen-free and are safe for most people to consume. However, individuals with latex allergies may experience cross-reactivity to bananas, so it’s essential to monitor for any allergic reactions if you have such sensitivities.
Dietary Preferences:
- Vegan: Bananas are 100% plant-based, making them suitable for those following a vegan diet.
- Gluten-Free: Bananas contain no gluten, which makes them an excellent choice for those with celiac disease or gluten sensitivity.
- Low Fat: With only 0.33 grams of fat per 100 grams, bananas are a low-fat option.
- Diabetic-Friendly: While bananas have natural sugars, they have a low glycemic index, making them a better choice than many other fruits for individuals managing blood sugar levels.
Advice for Consumption:
Bananas are best enjoyed raw, but they can be incorporated into smoothies, baked goods, cereals, and desserts. They can also serve as a natural sweetener in various recipes, reducing the need for added sugar. For a unique twist, try adding bananas to savory dishes or salads. Bananas are also a great on-the-go snack due to their convenient, peelable skin.
Conclusion:
Bananas are not only delicious and easy to incorporate into your meals, but they also provide a variety of essential nutrients. From their high potassium content to their generous amounts of vitamins and minerals, bananas make a valuable addition to any diet. Whether you are looking for an energy boost, a source of fiber, or a quick snack, raw bananas are an excellent choice to support overall health and wellness.
