Banana Nutrition
Banana Nutrition: Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs. Values are based on 1 large banana 8″ – 8 7/8″:
Banana Nutrition: Macronutrients
| Nutrient | Amount | %DV | |
| Calories/Energy | 121 kcal | 11% | |
| Total Carbohydrates | 31g | 10% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 17 g | ||
| Total Fat | 0.5g | 0% | |
| Monounsaturated fat | 0.1 g | ||
| Polyunsaturated fat | 0.1 g | ||
| Saturated fat | 0.2g | ||
| Protein | 1.5 g | ||
| Cholesterol | 0 mg | 0% |
Banana Nutrition: Vitamins
| Nutrient | Amount | %DV | |
| Vitamin A | 87 IU | 2% | |
| Vitamin B1 (Thiamin) | 0.0 mg | 3% | |
| Vitamin B2 (Riboflavin) | 0.1 mg | 10% | |
| Vitamin B3 (Niacin) | 0.9 mg | 5% | |
| Vitamin B6 | 0.5 mg | 25% | |
| Vitamin B9 (Folate) | 27 mcg | 7% | |
| Vitamin B12 | 0 mcg | 0 | |
| Vitamin C | 12 mg | 20% | |
| Vitamin D | 0IU | 0% | |
| Vitamin E | 0.1 mg | 1% | |
| Vitamin K | 0.7 mcg | 1% |
Banana Dates Nutrition: Minerals
| Nutrient | Amount | %DV | |
| Calcium | 7mg | 1% | |
| Iron | 0.35 mg | 2% | |
| Magnesium | 37 mg | 9% | |
| Phosphorus | 30 mg | 3% | |
| Potassium | 487 mg | 14% | |
| Sodium | 1 mg | 0% | |
| Zinc | 0.2 mg | 1% | |
| Copper | 0.1 mg | 5% | |
| Manganese | 0.4 mg | 18% | |
| Selenium | 1.4 mcg | 2% |
Values based on USDA SR-26, Dietary Reference Intakes (DRIs), and are given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. “~” indicates a missing or incomplete value.
Banana Nutrition
Banana nutrition is especially important if you are highly active and you want to support your muscles and immune system.
Bananas are high in the electrolytes magnesium and potassium, which support proper electrical activity in the heart and muscles and protects against cramping.
Bananas are also a good source of vitamin C which helps to support the immune system. Bananas are high in fiber which helps to protect the digestive system and fiber also helps to regulate the digestion of nutrients so you stay fuller longer.
Since I am highly active and need to support my energy level and muscles, I combine bananas and dates in the form of my “Banana Date Energy Drink” to get the most out of banana nutrition and dates nutrition. Both together form a natural whole food energy drink high in electrolytes.
The “Banana Date Energy Drink” is a staple of my plant based diet and supports my healthy living.
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