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Bananas are among the most popular fruits in the world – they are sweet, convenient, affordable and full of energy. But how many calories does a banana actually contain? And what are its real nutritional values? This article will show you why a banana is more than just a quick snack.
Calories in a banana by size
A standard medium banana weighing approximately 120 grams contains approximately 105 calories. The vast majority of these calories come from carbohydrates, especially natural sugars that convert from starch to fructose, glucose and sucrose during ripening.
Thanks to its medium glycemic index, the banana is a suitable choice even for those monitoring their blood sugar levels.
Natural sugars and fiber: a sweet combination
A banana is rich in natural sugars, but their impact on the body is mitigated by fiber, which slows the absorption of sugars into the blood. One medium banana contains about 3 grams of fiber, which supports digestion, regular bowel movements and extends the feeling of fullness.
Soluble fiber aids nutrient absorption and stabilizes blood sugar. Insoluble fiber, on the other hand, supports regular elimination.
Potassium: a mineral for the heart and muscles
One of the biggest benefits of the banana is its high potassium content – approximately 400 mg per fruit. This mineral is important for:
- proper heart function
- regulating blood pressure
- prevention of muscle cramps
- body hydration
Vitamins and other nutrients
A banana is also a source of important vitamins and minerals:
- Vitamin B6 – support for the nervous system
- Vitamin C – immune system and collagen formation
- Manganese – bone health
- Magnesium and copper – proper metabolic function
Bananas for weight loss
Thanks to their fiber and moderate calorie content, bananas are suitable even for weight-loss diets. Consuming two bananas a day can be beneficial if part of a varied and balanced diet.
Different ways to consume
You can use a banana in many ways:
- Fresh as a quick snack
- Mashed for baking as a sugar substitute
- Dried or frozen for smoothies
Summary
The banana is a nutritious, tasty and affordable food full of fiber, potassium and natural sugars. It is an ideal choice for everyday eating, whether as a snack, part of a breakfast or an ingredient in a smoothie. Its caloric content is reasonable, and its nutritional value high – which makes it a perfect choice for everyone.
