how much calories in a banana
How many calories are in one banana?
How many calories are in a banana? In order to get the maximum daily nutritional requirement, what are its benefits? This fruit is considered one of the most popular and widespread fruits in the world, especially the important nutrients it provides, so through the Zada website we offer you
How many calories are in a banana?
Banana is a popular fruit that contains many important nutrients, so it can be used in some baked goods or used as snacks. The color and size of bananas vary a lot, and the nutritional value of each banana varies.
- A very small banana (81 grams) contains 72 calories and measures less than 15 cm in size.
- Calories in a small banana equal 101 grams, which is 90 calories, and the size is between 15 and 18 cm.
- The calories of a medium banana are equal to 118 grams, or 105 calories, and its size is between 18 and 20 centimeters.
- The calories in a large banana equal 136 grams, or 121 calories, and its size is between 20 and 22 cm.
- A very large banana (152 grams) contains 135 calories and may be over 22 cm in size.
- A cup of banana chips (the equivalent of 150 grams) contains 134 calories.
- A cup of mashed bananas (225 grams) is 200 calories.
- Banana nutritional value
Bananas contain many different nutrients, and these nutrients vary between minerals, fiber, vitamins and other beneficial elements, and the nutrients of a medium-sized banana include:
- Contains 6% of the recommended folate content.
- Contains 12% of the recommended amount of potassium.
- Contains 22% of the recommended amount of Vitamin B6.
- Contains 8% of the recommended amount of magnesium.
- Contains 3.1 grams of fiber.
- Contains 17% of the recommended amount of Vitamin C.
- Contains 16% of the recommended amount of manganese.
- Contains 5% of the recommended vitamin B2 content.
- Contains 5% of the recommended amount of copper.
- You can also check: Three Day Banana Mask for Acne and Best Banana Peel Recipes
banana benifits
In addition to the nutritional value of different types of bananas, they also have many important benefits and nutrients that the human body needs, and the most important of these benefits are:
- It contains some amino acids that help in this process, such as tryptophan, so it can improve your overall mood.
- It contains many different vitamins, such as vitamins (B6) and vitamins (C), which can improve heart health.
- Increase potassium levels and treat diarrhea.
- It can keep the kidneys healthy and improve the body’s sensitivity to insulin.
- Reduce the risk of colon cancer.
- Bananas can preserve memory and improve its performance.
- It can reduce the effect of sodium on blood pressure and make the fluids in the body more balanced because it contains a lot of potassium.
- Because it contains a lot of resistant starch, it helps you feel full for a long time.
- Rich in a variety of minerals and carbohydrates, it helps reduce muscle cramps, especially after exercise.
- It contains antioxidants that can reduce chronic diseases.
damaged banana
Although bananas have many benefits, they may cause some harm to the body, so it is recommended to calculate the amount of food consumed, and these harms are as follows:
- Excessive consumption of bananas may lead to weight gain because they contain many types of starch and sugar.
- High levels of potassium in the blood can cause nausea and some heart disease.
- It may cause some feeling of gas and diarrhea.
- Some people may be allergic to bananas.
- It causes drowsiness constantly because it contains amino acids that help relax.
- Tooth decay is caused by the sugar in banana seeds.
- Excessive intake may cause potassium to become too high, which may affect kidney function.
- You can also check: Benefits and Nutrients of Eating Bananas on an Empty Stomach
Banana diet
After understanding the answer to the question “How many calories are in a banana?” Some people use it as an essential component of their diet, and the banana diet is one of the best diets that can be followed because of its effective results. . Lose weight and maintain good health.
Since it can provide the body with all the vitamins and nutrients that the human body needs, it is better to follow a banana diet no more than four days of the diet, and the diet plan is as follows:
- Eat two bananas and a glass of warm skimmed milk (for breakfast).
- Drink 3 glasses of water (snacks).
- Eat two bananas and a glass of skim milk (lunch).
- Drink 3 glasses of water (snacks).
- Mix 250ml of skim milk with two bananas (dinner), drink yogurt and banana juice.
