Archive for Banana

Dec
01

Banana

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Calories in a Banana (raw)
The Calories in a Banana range from approximately 72 calories for an extra small banana (less than 6 inches) up to about 135 calories (for an extra large banana of 9 inches or longer). The majority of the calories in banana come from carbohydrates.

The main carbohydrates are composed of sugars and starch with some fiber. The predominant sugars that make up the total sugar count are sucrose, glucose (dextrose), fructose, and almost trace amount of maltose.

For example in a medium banana with 14.43g of sugar the break down is as follows:
(Sucrose: 2.82g, Glucose (dextrose): 5.88g, Fructose: 5.72g, Maltose .01g)

How many calories in a banana is also determined by the weight and size. Below is a chart that breaks down the common banana size and common preparations such as if you slice up the bananas or mash them for a recipe:

Size Weight Calories Protein Fat Carbs Fiber Sugar
Extra Small less than 6” 81g 72 .88g .27g 18.5g 2.1g 9.91g
Small 6” to 6 7/8” long 101g 90 1.10g .33g 23.07g 2.6g 12.35g
Medium 7” to 7 7/8” long 118g 105 1.29g .39g 26.95g 3.1g 14.43g
Large 8” to 8 7/8” long 136g 121 1.48g .45g 31.06g 3.5g 16.63g
Extra large 9” or longer 152g 135 1.66g .50g 34.72g 4.0g 18.59g
1 cup mashed 225g 200 2.45g .74g 51.39g 5.8g 27.52g
1 cup sliced 150g 134 1.64g .49g 34.26g 3.9g 18.34g

*Chart Source: USDA National Nutrient Database for Standard Reference
This chart is an accurate breakdown of the core nutrient profile, however keep in mind there are many variables that effect the exact breakdowns.  For example the composition of the carbohydrate calories (particularly starch and sugar) in a banana change as the fruit ripens.

As the banana ripens, starch levels fall while sugar levels rise. You can tell when the starch level is lower by some of the tell tale signs of ripening such as yellowing of the fruit outer skin.

Also keep in mind that bananas are never exactly the same size so the nutrition breakdowns will always vary from fruit to fruit and quite possibly from species to species depending on there the fruit is grown. In other words, bananas grown in Mexico might be slightly different than those from Ecuador or Costa Rica.

Bananas are a great source of important nutrients.  In particular bananas are great source of Potassium ( 358mg per 100g serving) and other nutrients such as calcium, magnesium, phosphorus, vitamin C, vitamin B and many other nutrients in small or trace amounts. Where the fruit is grown, variables such as mineral in the soil the trees are grown in can effect mineral and vitamin content.

Categories : Fruits
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