Calories, fat, protein, and carbohydrate values for Medium Banana.
Calories
There are 105 calories in Medium Banana.
1
Total Fat 0.4 grams
Saturated Fat 0.1 grams
Cholesterol 0 milligrams
Sodium 1.2 milligrams
Potassium 422 milligrams
Total Carbohydrates 27 grams
Dietary Fiber 3.1 grams
Vitamin A
Vitamin C
Calcium
Iron
| Walking (3mph) | 28 minutes |
| Running (6mph) | 10 minutes |
| Bicycling (10mph) | 15 minutes |
Additional Information
Bananas are one of the world’s most popular fruits, loved for their sweet taste, convenience, and nutritional value. In this expert article, we will explore the features, benefits, and drawbacks of the medium banana, focusing on its nutritional profile and the impact it can have on your health.
Features of the Medium Banana
The medium banana, which is typically 7 to 7-7/8 inches long and weighs approximately 118 grams, provides a number of essential nutrients that contribute to overall well-being.
Nutritional Profile
The medium banana is a low-calorie fruit, with only 105 calories per serving. It is virtually fat-free, with just 0.4 grams of fat. This makes it an excellent choice for those watching their calorie and fat intake.
A medium banana provides 27 grams of carbohydrates, making it a valuable source of energy. It also contains 1.3 grams of protein, which is important for muscle growth and repair.
Benefits of medium bananas
1. Rich in fiber: A medium banana contains 3.1 grams of fiber, which aids in digestion, promotes satiety, and supports healthy bowel movements.
- Potassium powerhouse: Bananas are known for their high potassium content, and one medium-sized banana provides about 422 milligrams of this essential mineral. Potassium plays a vital role in maintaining proper heart function, regulating blood pressure, and supporting muscle contractions.
- Natural antioxidants: Bananas contain several antioxidants, including dopamine and vitamin C. These antioxidants help neutralize harmful free radicals in the body, reducing the risk of chronic disease and supporting overall health.
- Nutrient Rich: In addition to potassium, bananas provide essential vitamins and minerals such as vitamin A, vitamin C, calcium and iron. These nutrients contribute to a healthy immune system, strong bones, and optimal blood production.
Disadvantages of medium bananas
While the medium banana offers numerous health benefits, it is important to consider potential drawbacks.
- High sugar content: Bananas are relatively high in natural sugars, with 14 grams of sugar in a medium banana. While this sugar is naturally occurring and accompanied by fiber and other beneficial nutrients, people with diabetes or those on a low-sugar diet should consume bananas in moderation.
- Individual Allergies: Although rare, some people may have an allergic reaction to bananas. Symptoms may include itching, swelling, and difficulty breathing. If you experience any adverse reactions after eating a banana, it is best to consult a healthcare professional.
Conclusion:
The medium banana is a nutritional powerhouse, providing a number of essential nutrients, including fiber, potassium, antioxidants, and several vitamins and minerals. Incorporating medium bananas into your diet can support digestion, heart health, and overall well-being. However, individuals with specific dietary concerns, such as diabetes or allergies, should exercise moderation and consult a healthcare professional. Enjoy the delicious taste and many health benefits of medium bananas as part of a balanced diet.
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Can medium bananas help with exercise performance?
Yes, medium bananas can be a beneficial snack for people who are physically active. They provide a source of easily digestible carbohydrates that can provide energy for exercise. The natural sugars in bananas are accompanied by fiber, which helps maintain energy levels. In addition, bananas contain potassium, which supports proper muscle function and may help prevent muscle cramps during exercise.
Are there any concerns about moderate banana consumption?
While medium bananas are generally safe and nutritious for most people, it’s important to be aware of individual allergies. Although rare, some individuals may have an allergic reaction to bananas. If you experience any adverse symptoms after eating a banana, such as itching, swelling, or difficulty breathing, seek medical attention. In addition, individuals with special dietary considerations, such as those on a low-sugar diet or with diabetes, should be cautious about their banana consumption and consult a healthcare professional or registered dietitian for personalized advice.