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Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. 105 calories, 27g of carbohydrates, 14. Bananas are an excellent source of potassium, and one serving contains 422mg of potassium. The USDA provides the following nutrition information. These carbohydrates include 3g of fiber and just over 14 grams of naturally occurring sugar. People with diabetes should count bananas as two carb counts or two carb choices. Bananas are low in fat, with less than 0.

Because there are small amounts of fat-soluble vitamins A and K in bananas, consuming them with fat can help unlock that nutritional benefit. Bananas are pretty low in protein as well, with under 1. Again, peanut butter is a popular and plant-protein-packed addition to bananas, with 8g per two tablespoons. Along with potassium, bananas contain some vitamin C, folate, magnesium, and choline. How does that compare to other common fruits? Bananas are a popular fruit with many benefits beyond that post-run hit of potassium. Here are some ways bananas may improve your health.

Green bananas are high in resistant starch, which acts like fiber during digestion. Due to their health benefits, green bananas are often ground into a pulp or flour and used in functional food products and scientific studies. A review of several studies found green banana flour effective in improving insulin sensitivity, promoting weight loss, and reducing some of the liver and kidney issues associated with diabetes—all beneficial for long-term disease management. Bananas are a good source of prebiotics, the fermentable fibers that help feed “good bacteria,” or probiotics, in the gut. Prebiotics aid digestion by promoting the growth of bacteria that help digest food. Furthermore, studies evaluating the effects of green bananas show benefits for both constipation and diarrhea treatment in children. Eating bananas is a simple way to get the digestive system on the right track.