Bananas Guide: Nutrition, Benefits, Side Effects, More
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Bananas 101: A Complete Guide

Bananas 101: A Complete Guide
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Updated on October 23, 2024
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Bananas may be the unsung heroes of the fruit world. They’re affordable, transportable, nutrient-dense, and versatile.

Here’s what you need to know about this delicious fruit.

What Are Bananas?

Bananas are long, curved fruit, ranging in color from green to red to blue to, of course, yellow.

 They’re packed with a plethora of vitamins and minerals that are essential to your health, making them one of the world’s most appealing fruits.
Beneath their thick skin, you’ll find a flesh that’s soft, smooth, and sweet — especially if eaten ripe. Grown globally and considered a staple in tropical countries, bananas are quite versatile.

 They can be enjoyed as an on-the-go treat, or you can put them in smoothies and baked goods.

Banana Nutrition Facts

Bananas are commonly known as a good source of potassium, but their nutritional worth doesn’t end there.

When looking over the nutritional information for bananas, use the percent of daily value (DV) to determine how a banana can fulfill your overall health needs.

Here are the nutrition facts for one banana, based on a 2,000 calorie diet, according to the U.S. Department of Agriculture.

Nutrition
Amount
Percent of Daily Value (DV)
Calories
112
5.6%
Total fat
0.42
0.54%
Saturated fat
0.14
0.7%
Cholesterol
0
0%
Sodium (mg)
1.26
0.05%
Carbohydrates (g)
28.8
10.47%
Dietary fiber (g)
3.28
11.71%
Total sugars
15.4
30.8%
Added sugars (g)
0
0%
Protein (g)
1.37
2.74%
Vitamin D (mcg)
0
0%
Vitamin C (mg)
11
12.22%
Calcium (mg)
6.3
0.48%
Iron (mg)
0.33
1.83%
Potassium (mg)
451
9.6%

Potential Health Benefits of Bananas

Bananas are a good source of various nutrients, and they offer a range of health benefits:

  • May improve mood

  • Promotes gut health

  • Relieves constipation and diarrhea

  • Regulates blood pressure

  • Supports immune health

Can Bananas Help You Lose Weight?

While there aren’t recent studies examining the effect of bananas on weight loss, the nutritional properties of a banana may be helpful in weight management. Bananas are fat-free and high in fiber, which keeps you fuller for longer and may help prevent overeating.

How to Select and Store Bananas

Bananas are available in a variety of ways, and storage tips will vary based on which one you select.

Selection

You can buy bananas fresh, frozen, or dried. When choosing fresh bananas, consider how many you’ll eat before they become overripe. Picking frozen provides a little more flexibility and a longer shelf life.

Storage

To maintain flavor, store and ripen fresh bananas at room temperature. Refrigeration can prevent ripening and impact flavor and texture.

Keep bananas on countertops and away from the sun. To hasten ripening, place them in a brown paper bag.

For frozen bananas, store them at 0 degrees F or lower. Dried fruit should be kept in an airtight container.

A Lower-Sugar Banana Bread

Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make healthy banana bread.
A Lower-Sugar Banana Bread

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How to Eat Bananas

So, we’ve answered “Why eat a banana?” Now, here are some simple, healthy ways to add bananas to your everyday routine.

  • Mix mashed ripe banana with peanut butter or almond butter and put it on top of toast.
  • Mix mashed ripe banana with plain yogurt and add a little peanut butter, then use as a dip for apple slices.
  • Add chopped banana to your cereal or oatmeal.
  • Bake them in the oven to make your own banana chips (add a little juice and cinnamon).
  • Throw them in your pancakes.
  • Include them in your smoothies.
  • Substitute mashed bananas for butter in baked goods, but be sure to reduce the amount of sugar and cook time, as bananas may speed up the baking process.

Health Risks of Bananas

Do bananas come with any health risks? Well, when eaten in moderation, bananas are considered one of the healthiest foods. However, it is possible to overdo it.

Here’s what to keep in mind when eating bananas:

  • Consuming too much fiber, which bananas are a good source of, can lead to gas, bloating, and cramping.

  • The potassium content of bananas might be dangerous for people with late-stage kidney disease.
  • Bananas may interfere with medications for high blood pressure or heart failure, but that would require an individual to consume far more than one banana.

Is It Possible to Be Allergic to Bananas?

Some people with a latex allergy may also have a reaction to bananas.

The Takeaway

Bananas are a good source of several vitamins and minerals, including potassium, vitamin C, and dietary fiber. They can boost mood, regulate blood pressure, and support gut and immune health. Bananas can be enjoyed in smoothies and baked goods or as an on-the-go treat.

Common Questions & Answers

Is a banana a fruit?

Although we consider bananas a fruit, they are also an herb that is a distant relative of ginger. But because they contain the plant’s seeds, which have gotten smaller over time, the banana is also considered a fruit. So, technically, they are both an herb and a fruit.

Berries are said to have seeds, and while banana seeds are small, the fruit still qualifies as a berry.

According to the American Heart Association, bananas can be a healthy part of a balanced diet. If you have dietary restrictions, medical conditions, or other concerns, you should discuss what is best for you with your healthcare provider.

Bananas contain various nutrients and minerals, such as potassium, vitamin C, and dietary fiber. Research suggests that bananas can promote gut, heart, and immune system health.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Jamie Putman

Author

In her role as a health producer, Jamie supports our team of senior editors in producing and promoting a wide range of health content. Before joining the team, she worked as a production assistant at various media companies and networks, including Showtime, Natcom Global, AMC, and Talking Eyes Media. With her background in film production, she plans to produce original videos for Everyday Health. She is excited to be working in an environment that will foster her creativity and allow her to grow. In addition, having grown up in hospitals and near children who were sick (her father is a pediatric cardiologist), she has first-hand experience in how illness can affect families, and is eager to help both patients and their loved ones take control of their health and wellness. In her free time, Jamie likes to shoot her own projects, watch TV shows with vampires, and eat anything spicy.

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Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. All About Bananas. Banana Link.
  2. Daily Value on the Nutrition and Supplement Facts Labels. U.S. Food and Drug Administration. March 5, 2024.
  3. Banana, Raw. U.S. Department of Agriculture. October 30, 2020.
  4. Gasmi A et al. Neurotransmitters Regulation and Food Intake: The Role of Dietary Sources in Neurotransmission. Molecules. January 2023.
  5. 5 Health Benefits of Bananas. Cleveland Clinic. February 20, 2023.
  6. Foods for Constipation. Johns Hopkins Medicine.
  7. Chart of High-Fiber Foods. Mayo Clinic. November 23, 2023.
  8. Garden-Robinson J et al. Focus on Whole Fruits: How to Select and Store Fruit. North Dakota State University. April 2022.
  9. Bananas. Harvard T.H. Chan School of Public Health.
  10. Merschel M. Don’t Go Bananas — But Maybe Eat One. American Heart Association. April 20, 2022.
  11. Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. November 4, 2022.
  12. Latex Allergy. Asthma and Allergy Foundation of America. September 2024.
Additional Sources
  • Mach A et al. 8 Things You Didn’t Know About Bananas. PBS News. January 24, 2016.