Perly
Jaouda
Vegan, failsGluten-Free, passesKeto, passes
BananasFruit
89
kcal / 100g
112
kcal / 1 NLEA serving
5 things to watch for
High-Protein, failsKeto, failsLow-Calorie, failsLow-Carb, failsLow-Sugar, fails
Dairy-Free, passesEgg-Free, passesGluten-Free, passesLow-Fat, passesNut-Free, passesPalm Oil Free, passesSoy-Free, passesVegan, passesVegetarian, passes
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 89kcal | — |
| Protein | 1.09g | 2% |
| Total lipid (fat) | 0.33g | 0% |
| Fatty acids, total saturated | 0.112g | 1% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 22.84g | 8% |
| Fiber, total dietary | 2.6g | 9% |
| Total Sugars | 12.23g | — |
| Sodium, Na | 1mg | 0% |
Vitamins & Minerals
Calcium, Ca5mg (1% NRV)
Iron, Fe0.26mg (2% NRV)
Potassium, K
358mg (18% NRV)
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium, Mg27mg (7% NRV)
Phosphorus, P22mg (3% NRV)
Zinc, Zn0.15mg (2% NRV)
Copper, Cu0.078mg (8% NRV)
Manganese, Mn0.27mg (14% NRV)
Selenium, Se1µg (2% NRV)
Vitamin A, RAE3µg (0% NRV)
Vitamin C, total ascorbic acid8.7mg (11% NRV)
Vitamin D (D2 + D3)0µg (0% NRV)
Vitamin E (alpha-tocopherol)0.1mg (1% NRV)
Vitamin K (phylloquinone)0.5µg (1% NRV)
Thiamin0.031mg (3% NRV)
Riboflavin0.073mg (5% NRV)
Niacin0.665mg (4% NRV)
Vitamin B-6
0.367mg (26% NRV)
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Folate, total20µg (10% NRV)
Vitamin B-120µg (0% NRV)
Diet Compatibility
- VeganYes
Yes — Bananas is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Bananas is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Bananas is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Bananas is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Bananas is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Bananas is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Bananas is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Bananas is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Bananas is not keto-friendly (20.24 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Bananas is not low-carb (20.24 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarNo
No — Bananas is not low in sugar (12.23 g sugar per 100g, over the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Bananas is not high in protein (1.09 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Bananas is low-fat (0.33 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Bananas is not low-calorie (89 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Among people with natural rubber latex allergy, latex-fruit syndrome cross-reactivity shows up in 21% to 58% of cases, per a study in The World Allergy Organization Journal — bananas are one of the fruits implicated. [6]
In a Thailand-based cohort of 133 banana-allergic adults, 83.5% also reacted to kiwi and 71.1% to avocado, per a study in the journal Foods. About 26.5% of the reported cross-reactions were classified as severe. [7]
Health Benefits
A 100g serving of bananas provides 358mg of potassium — about 8% of the FDA Daily Value — making them one of the more potassium-dense everyday fruits.
NIH's Office of Dietary Supplements describes the potassium-blood pressure relationship as nuanced: observational studies haven't consistently linked higher dietary potassium with lower blood pressure.
But randomized trials of potassium supplements, and of potassium-based salt substitutes used in place of ordinary salt, measurably lowered both systolic and diastolic blood pressure.
That's part of why potassium-rich foods are commonly folded into heart-healthy eating patterns. [1]A 100g serving of bananas provides about 0.367mg of vitamin B6 — roughly 22% of the FDA Daily Value.
NIH's Office of Dietary Supplements lists bananas among vitamin B6's food sources, alongside poultry, fish, potatoes, and chickpeas.
The vitamin functions as a coenzyme in more than 100 enzyme reactions involved in amino acid, glycogen, and neurotransmitter metabolism.
Per the fact sheet, it's also involved in immune function and in brain development during pregnancy and infancy. [2]A 100g serving of bananas provides 2.6g of dietary fiber — about 9% of the FDA Daily Value.
Mayo Clinic's patient guidance on dietary fiber describes this kind of fiber as central to healthy bowel function: it adds bulk and helps move food through the digestive tract.
That's why high-fiber foods are a standard part of guidance for maintaining regularity. [3]Unripe, green-tinged bananas carry meaningfully more resistant starch than fully ripe ones, since banana starch converts to sugar as the fruit ripens.
In a small randomized trial published in the Journal of Functional Foods, healthy adults ate unripe banana flour supplying 5g of resistant starch several times a week for six weeks.
They reported reduced hunger and higher satiety on standardized visual-analogue scales.
They also showed a rise in peptide YY (an appetite-related gut hormone) consistent with those reports, and ate about 14% less at meals immediately afterward.
This is an early, small-scale research area — it doesn't establish this effect holds for everyone, and it says nothing about ripe bananas' effect on the same measures. [4]
Storage & Buying Tips
Mississippi State University Extension's consumer guidance recommends buying bright yellow bananas to eat right away, and pale-yellow-with-some-green bananas to eat within a few days.
It cautions against refrigerating bananas before they've ripened — cold stops the ripening process rather than completing it.
Once a banana has ripened to the desired stage at room temperature, refrigerating it for another 2-3 days is fine: the peel will turn brown, but the fruit inside stays cream-colored and fine to eat. [5]
Frequently Asked Questions
How many bananas can you eat in a day without too much potassium?
For someone with normal kidney function, there's no realistic banana-only overdose risk. NIH's Office of Dietary Supplements sets the adult Adequate Intake for potassium at 2,600–3,400 mg/day.
A single banana supplies only about 326–422 mg.
The real caution applies to chronic kidney disease or hyperkalemia risk. Both the National Kidney Foundation and UCLA Health's kidney program list bananas among the higher-potassium fruits that CKD patients may need to limit.
The Foundation specifically flags half a banana as its 'higher potassium' reference serving.
That limit should be set individually with a clinician, though, not generalized to healthy eaters. [1]
Are bananas safe to eat during pregnancy?
Yes. Johns Hopkins Medicine's pregnancy nutrition guidance lists bananas among the recommended fruit sources of potassium for pregnant women, alongside cantaloupe, mangoes, prunes, and apricots.
That guidance doesn't include any specific caution against bananas during pregnancy. [8]
Do bananas cause constipation or help relieve it?
It genuinely depends on ripeness. Unripe, green bananas are roughly 80% resistant starch by weight, which resists digestion in the small intestine and can slow bowel transit — contributing to constipation in some people, especially children.
As bananas ripen, that resistant starch converts into simple sugars and soluble fiber (pectin), which draws water into stool and can help relieve constipation. Ripe banana is one component of the classic BRAT diet historically used for diarrhea management.
Bottom line: a green banana is more likely to bind you up, while a ripe, spotted one is more likely to help things move. [9]
Are green bananas better for blood sugar than ripe ones?
Generally, yes. Green or less-ripe bananas test at a lower glycemic index — around GI 30-47, depending on the database — than fully ripe or overripe bananas, which run GI 51-62.
Ripening drives that shift by converting resistant starch into simple sugars. Academic GI databases from the University of Sydney and Harvard Chan School of Public Health both confirm this ripeness-dependent increase, though the exact numbers differ slightly between the two. [10]
Are bananas considered a high-FODMAP food for IBS?
It depends on ripeness, per Monash University's own re-testing (Monash created the FODMAP framework). Ripe bananas with brown spots are High FODMAP, due to their oligo-fructan content, while green or just-ripe firm bananas are Low FODMAP.
On a strict low-FODMAP elimination phase, up to about one-third of a ripe banana may still be tolerated as a small serving. [11]
Found in these products
1 product in our database contains Bananas.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Bananas, raw” (SR Legacy, fdcId 173944), updated 2026-08-27.
Research reviewed 2026-08-21.
- Office of Dietary Supplements - Potassium
- NIH Office of Dietary Supplements, Vitamin B6 — Fact Sheet for Health Professionals (2023-06-16)
- Mayo Clinic, "Dietary fiber: Essential for a healthy diet" (2024-06-27)
- Hoffmann Sardá et al., Journal of Functional Foods (2016), randomized crossover trial (2016-06-01)
- Mississippi State University Extension Service, "HappyHealthy Fact Sheet: Bananas" (Publication 4041) (2024-10-01)
- Parisi et al., The World Allergy Organization Journal (2021-07-27)
- Julanon et al., Foods (2023-06-22)
- Nutrition During Pregnancy (2025-10-17)
- Munir et al., Food Science & Nutrition (2024-05-05)
- GO BANANAS – Glycemic Index
- Monash Fodmap — Update: Bananas re-tested! (2017-05-15)