Bananas are the most popular fruit in the United States, according to the International Fresh Produce Association, and for good reason! While botanically a berry (science is weird), this sweet fruit is incredibly versatile and can be used in everything from smoothies and “nice cream” to cake and curry. Bananas are affordable to boot, costing just 63 cents per pound on average, according to the Federal Reserve Bank of St. Louis.

Plus, bananas have so much to offer nutritionally. According to data from the U.S. Department of Agriculture (USDA), a medium banana has 105 calories, 1 gram (g) protein, 0.4 g fat, 0.1 g saturated fat, 27 g carbohydrates, and 3.1 g fiber. Although sometimes villainized for being “too high” in carbohydrates, bananas have so much more to bring to the plate! For example, a medium banana is a good source of fiber — a nutrient which the Harvard T.H. Chan School of Public Health notes can improve regularity and decrease the risk of heart disease, type 2 diabetes, and certain types of cancer. As the Cleveland Clinic notes, bananas are also a good source of vitamin C which, according to the National Institutes of Health (NIH), is essential for a healthy immune system. Bananas are also an excellent source of vitamin B6, which can help regulate sleep and appetite, according to the Cleveland Clinic, as well as improve immune function, notes the NIH. Perhaps best known for their potassium content, a medium banana contains about 8 percent of your daily potassium needs.

Baking with bananas is easy, cost-effective, and nutritious. Mashing ripe bananas with a potato masher or the back of a fork yields a smooth paste that can be stirred into any number of recipes, usually as a replacement for some of the more unhealthy kinds of fat, like butter. Bananas are around three-quarters water, according to USDA data, so they add moisture to baked goods.

One of the most famous uses for bananas is banana bread. Banana bread is a type of quick bread (a bread that does not require yeast) that is the perfect use for overripe bananas. Traditional banana bread recipes call for refined sugar, white flour, and butter, making for a final product that is more akin to cake than a nutritious breakfast option. Swapping half of the all-purpose flour for whole-wheat flour increases the amount of fiber you’ll get in a slice of banana bread, according to data from the USDA.

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Healthy Banana Bread

Even though it has a fruit in its name, banana bread traditionally contains loads of refined sugar and saturated fat from butter. By swapping 1 cup of all-purpose flour for whole-wheat flour, this recipe adds more than 9 g of filling fiber to your loaf, per USDA data. Greek yogurt replaces some of the butter and adds protein, along with chia seeds, which the USDA notes will also add heart-healthy omega-3 fats to your morning meal. Not bad for bread!

4.2 out of 29 reviews

SERVES

10

CALORIES PER SERVING

251

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

Ingredients

1 cup whole-wheat flour

1 cup all-purpose flour

1 tsp baking soda

½ tsp baking powder

½ tsp kosher salt

¾ tsp ground cinnamon

3 large overripe bananas

2 large eggs

½ cup nonfat plain Greek yogurt

½ cup maple syrup

2 tsp pure vanilla extract

⅓ cup canola or vegetable oil

2 tbsp chia seeds

Directions

Preheat oven to 325 degrees F. Lightly grease a standard loaf pan (8.5x4.5x2.5 inches) and set aside.

In a mixing bowl, combine whole-wheat flour, all-purpose flour, baking soda, baking powder, salt, and cinnamon. Mix together until evenly combined.

In a separate large mixing bowl, mash bananas using a potato masher or the back of a fork. Mix in eggs, yogurt, maple syrup, vanilla, oil, and chia seeds. Stir thoroughly.

Add dry ingredients to wet ones and stir gently until just moistened (some lumps will remain).

Pour into prepared loaf pan and bake in until a toothpick inserted into the center comes out clean, about 55 to 65 minutes.

Nutrition Facts

Amount per serving

calories

251

total fat

10g

saturated fat

0.9g

protein

carbohydrates

36g

fiber

2.9g

sugar

13.2g

added sugar

9.8g

sodium

226mg

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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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Kelly Kennedy, RDN, LDN

Author

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

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A Lower-Sugar Banana Bread Recipe