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Bananas — Nutrients, Health Benefits, And Shopping Tips

Written by Listonic Team

Last update on September 4, 2024

Bananas are a versatile fruit known for their sweet flavor and portable convenience. Explore the nutrients bananas offer, their health benefits, and any potential risks. Learn how to pick the perfect ripe bananas at the supermarket and discover the best methods for storing them to prolong freshness.

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Nutrients

Check the detailed nutritional values of bananas, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 89 kcal

Nutrition per: 100 g	Value	% Daily Value*
Carbs	23 g	8.36%
Fiber	3 g	10.71%
Sugars	12 g	24%
Glycemic Index	51	-
Protein	1 g	2%
Sodium	1 mg	0.04%
Total Fat	0 g	-

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Bananas are high in vitamin B6 and a good source of vitamin C, potassium, and fiber.

Encyclopedia of Foods. A Guide to Healthy Nutrition

Among other things, here's what makes bananas stand out:

🟢 Low Glycemic Index

Key takeaways

🛒

Pick slightly green bananas if you want them to last longer. Fully yellow for immediate use.

😋

Bananas are naturally radioactive due to their potassium content.

📦

Store unripe bananas at room temperature until they ripen. Once ripe, you can refrigerate them to extend their freshness for a few more days. The peel may darken in the refrigerator, but the fruit inside will remain fresh.

Health benefits

Uncover the benefits of bananas in promoting a healthier lifestyle and boosting your overall well-being.

Rich in potassium, which helps maintain healthy blood pressure levels and supports heart health.
Provides quick energy due to their high carbohydrate content, making them an excellent snack for an energy boost.
Supports digestive health with their high fiber content, promoting regular bowel movements and a healthy gut microbiome.
Contains essential vitamins and minerals such as Vitamin C, Vitamin B6, and magnesium, which are important for overall health and well-being.
Helps maintain electrolyte balance due to their high potassium content, which is crucial for proper muscle function and hydration.

Health risks

Learn about the possible health risks and concerns associated with bananas.

High sugar content relative to other fruits, which can cause blood sugar spikes, particularly concerning for diabetics.
Possible allergic reactions in some individuals, particularly those with latex allergies, leading to symptoms like itching, swelling, or difficulty breathing.
Digestive issues such as bloating or gas when consumed in excess, especially in people sensitive to high-fiber foods.
Potential for overripe bananas to cause digestive discomfort as they can be higher in sugar and potentially ferment in the gut, leading to discomfort.

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How to choose bananas

Choose bananas based on when you plan to eat them; look for bright yellow bananas with tiny brown speckles if you want to eat them soon, as these are fully ripe with the sweetest flavor. If you prefer a slower ripening process, opt for greener bananas.

Avoid bananas with black spots or bruises, which indicate they are overripe or damaged. Bananas that appear dull or have a grayish tint are usually cold-damaged and won't ripen properly.

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How to store bananas

Bananas are best stored at room temperature until they ripen. To slow the ripening process, place them in the refrigerator; the peel will darken, but the fruit inside will remain fresh. Bananas can be frozen for longer storage, ideal for smoothies and baking.

Refrigeration can cause the banana peel to turn black quickly, though the fruit inside stays fresh. Do not store bananas in sealed plastic bags, as this can trap moisture and promote mold growth. Keeping bananas away from other ethylene-producing fruits can also help manage the ripening speed.

✅ Extra Tip

Place a piece of plastic wrap around the stem of bananas to slow down the ripening process and extend their freshness.

How long do they last?

Bananas typically last for 2-7 days at room temperature, depending on their ripeness when purchased. To slow down ripening, they can be refrigerated, where the peel will darken but the fruit inside remains fresh for up to 1 week. For longer storage, bananas can be peeled and frozen for up to 2-3 months.

What to do with leftovers?

Leftover bananas can be used in a variety of ways, especially if they are overripe. Mash them into banana bread or muffins for a sweet treat or blend them into smoothies for a creamy texture. They are also great sliced and added to cereal, oatmeal, or yogurt.

Freeze bananas to use later in smoothie bowls or to make banana ice cream by blending frozen chunks until smooth. You can also caramelize banana slices with a bit of sugar and butter for a delicious topping on pancakes or waffles. If you have a lot of bananas, consider making a batch of banana pancakes or incorporating them into a banana pudding or trifle. Bananas can also be used in savory dishes, such as adding them to a curry for a sweet contrast.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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