Nutrition Facts & Calories In Banana

Know the nutritional facts and calories in banana in the following paragraphs.

Bananas contain 3 natural sugars, sucrose, fructose and glucose along with fiber and potassium. Banana is a healthy snack that gives a sustained and substantial boost of energy. Consuming 2 bananas can energize you for a rigorous 90 minute exercise. But there are many other banana health benefits and we will go through some of them below.

  1. Bananas help cure depression because they contain tryptophan, a type of protein. Our body converts tryptophan into serotonin, which helps improve overall mood and feel happy.
  2. Bananas are high in potassium and low in salt. Bananas are able to reduce the risk of blood pressure and stroke.
  3. Bananas are a good source of iron. Bananas help stimulate the production of hemoglobin in the blood.
  4. An average bananas has low Glycemic Index of 52, so it does not cause high blood sugar levels.
  5. Bananas are considered as cancer fighters because they contain lectins, which have been linked to a reduction in the risk of cancer and helpful in the cancer treatment.
  6. Banana are good for fighting constipation, heartburn, ulcers, mosquito bites, morning sickness, stress, temperature control and PMS.

Health Benefits of Banana

Banana strawberry smoothie | Blueberry Nutrition

Banana Nutrition Chart

One medium size banana has the following nutrition values.

Protein - 1.29 g, calories - 105, dietary fiber - 3.1 g, Potassium - 422 mg, Calcium - 6 mg, Phosphorus - 26 mg, Magnesium - 32 mg, Sodium - 1 mg, Iron - 0.31 mg, Manganese - 0.319 mg, Copper - 0.092 mg, Zinc - 0.18 mg, Selenium 1.2 mcg

Banana Shake& Smoothie Recipes

All banana shake and smoothie recipes given on this page are healthy and nutritious drinks that you and your guests can enjoy at any time.

Ingredients For Banana Shake


  • Ripe banana 1, large, peeled
  • Skim milk, 150 ml
  • Skim milk powder, 1 Tbsp
  • Wheatgerm, 1 Tbsp

Preparation of Banana Shake

  1. Mix all the ingredients in a food processor and blend until thick and fluffy.

Serve banana shake chilled.

Banana Smoothie

Submitted by Tracy.

Ingredients For Smoothie

  • Banana 1/2, large, peeled
  • Strawberries 4, peeled
  • Skim yogurt, 3 Tbsp
  • Mint, 5 fresh leaves

Preparation of Smoothie

  1. Mix all the ingredients in a food processor and blend until thick and fluffy.

Serve chilled

Banana-Marshmallow Dessert

Submitted by Amanda Riggs & Kristina Smith.

Ingredients:

  • 5 scoops of ice cream of your choice
  • 1 sliced banana
  • 3 sliced jumbo marshmallows
  • Melted chocolate

Directions

  1. Put ice cream in bowl at the center.
  2. Arrange banana slices around the sides. Add sliced marshmallows in the middle of the ice cream and spread melted chocolate over marshmallows.

Serve as dessert.

Banana-Jello Dessert

Submitted by Canda .

Ingredients:

  • 1 small package lemon Jell-O
  • 1-1/4 cup boiling water
  • 1 can fruit cocktail, reserve the juice
  • 2- 3oz packages cream cheese
  • 1/2 pint whipped cream
  • 2 bananas
  • 1 cup miniature marshmallows

Preparation

  1. Add water and reserved juice to the lemon Jell-O. Refrigerate until it becomes the consistency of egg whites.
  2. Beat in softened cream cheese to pea size. Add fruit cocktail, marshmallows and sliced bananas, and fold in the whipped cream.
  3. Place in a 9"x13" Pyrex dish or a mold and refrigerate 2-3 hours until firm.

Serve as dessert.



Banana-Chocolate Munch

Submitted by Venkat Raghavan.

  • 2 Bananas
  • Honey
  • Chocolate, melted

Preparation

Remove the skin of the bananas and foil them. Keep them in freezer for 5 hours. Take out the bananas from the foil and cover them with honey and the melted chocolate.
Enjoy the super taste.

Tropical fruit Shake

Ingredients

  • Strawberries 5, peeled
  • Mango puree 1 Tbsp
  • Banana 1, large, peeled
  • Guava 1, small
  • Skim milk, 150 ml
  • Skim milk powder, 1 Tbsp

Preparation

  1. Mix all the ingredients in a food processor and blend until thick and fluffy.

Serve chilled.

Fruit Smoothie

Submitted by Terry Hickey.

Ingredients:

  • 1 Banana, chopped
  • 1 Pear, chopped
  • 1 hand full of Grapes (Seedless)
  • 1 Cup Orange Juice
  • 1 Cup Vanilla Yogurt (Fat Free)

Directions

  1. Take all the ingredients in a blender and mix/stir until smooth.

Serve cold with ice cubes.


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