A banana is an incredibly nutritious food; it is rich in essential nutrients, including potassium and fiber, and only contains a little over 100 calories. Fortunately, bananas are also delicious and relatively cheap, making them easy to include in a healthy diet. Start your day off right and enjoy a banana as a breakfast cereal topping or take advantage of a banana's natural "packaging" -- its peel -- and throw it in your duffel bag to have as a post-gym snack.
Fat and Calories
A medium-sized banana, about 7 to 8 inches long and weighing 4.2 oz. or 118 grams, contains 105 calories. Providing 0.4 grams of fat, including 0.1 grams of saturated fat, a banana contains more fat than most fruits but still only represents 1 percent of the FDA's daily value (DV) for both total fat and saturated fat. According to CalorieKing.com, to burn off the calories in a medium-sized banana, you could do any one of the following: walk for 29 minutes; jog for 12 minutes, swim for nine minutes; or bicycle for 16 minutes.
Nutrients
Bananas are a good source of several key nutrients, including vitamin B-6, potassium and dietary fiber. Bananas also provide vitamin C and manganese. A medium-sized banana contains: 34 percent of the vitamin B-6 DV; 17.9 percent of daily vitamin C needs; 13.4 percent of the potassium DV; 11.3 percent daily fiber requirements; and 9.0 percent of the DV for manganese. Bananas also provide 1.3 grams of protein apiece and trace amounts of many minerals including phosphorus and magnesium.
Sugars and Carbohydrates
One medium banana contains 26.9 grams of carbohydrates, equal to 9 percent of the DV, and about 14.4 grams of sugar. According to WHfoods.com, the glycemic index rating of a banana ranges from very low to moderate depending on its stage of ripeness. Less ripe bananas score as low as 30 on the GI -- a score under 50 is considered low -- while more ripe bananas have a moderate GI profile ranging in the 60s, says WHfoods.com.
Other Substances
In addition to being rich in vitamins and minerals, bananas also provide good dietary sources of antioxidants, phytonutrients and other healthy compounds. Bananas have natural antacid compounds, including substances called protease inhibitors, which help prevent ulcers from developing in the stomach lining. Bananas also contain prebiotics, which nourish digestive bacteria in the colon, thus promoting digestive health. Additionally, bananas provide provitamin A carotenoids, antioxidant compounds which may protect against chronic disease including some cancers.
Health Effects
The nutritional content of a banana promotes many positive health effects. For one, bananas are rich in potassium, a natural electrolyte which regulates the body's fluid balance, promotes healthy blood pressure, cardiovascular health and bone health, according to WHfoods.com. The soluble fiber contained in bananas aids digestion, helps control weight by providing satiety and promotes heart health by lowering cholesterol. Nutritious compounds in bananas may also aid eyesight and kidney health, according to WHfoods.com.
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