How many calories are in a banana: features, composition and useful properties

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-02 16:12

This article will be dedicated to discussing such an exotic fruit as a banana. You will learn the properties, features of the fruit and how many calories are in a banana. People interested in diets will definitely be interested in knowing the calorie numbers. How many calories are in a banana? The question is frequent and exciting, it mainly worries women and bodybuilders. We will find out this information during the discussion.

Where does the fruit come from?

Banana is an exotic fruit full of vitamins and minerals that our body needs to function properly. For general information, it is worth mentioning the fact that these are the fruits of perennial herbaceous plants belonging to the banana family (Musaceae), which grow in the tropical regions of Southeast Asia.

It turns out that there are approximately 500 cultivated varieties of banana, but only one is used for mass sales - an artificially bred variety of the fruit in question -Musa paradisiaca, Spanish for banana of paradise.

Varieties of bananas fit for human consumption, in turn, are divided into two groups:

• platano (or plantains) - require heat treatment before use;
• dessert - eaten mostly raw (rarely dried).

Banana composition: how many calories, proteins, fats and carbohydrates are in a banana?

As even children know, bananas are not only tasty, but also he althy fruits with great nutritional value. The content in these fruits of a number of essential trace elements and minerals allows the body to continue to function properly.

For those who are wondering how many calories are in a medium-sized banana, it will be nice to know that its calorie content is relatively low. Thus, your diet will not undergo "caloric stress". Bananas can be safely included in the diet, however, in moderation.

Despite the fact that the calorie content of this fruit is relatively low, it contains a lot of useful substances, such as fiber, fructose, sucrose, enzymes, malic acid. This set helps to normalize digestive processes and improve intestinal motility.

For those interested in how many calories, carbohydrates and proteins are in a banana, below is a special list of its composition and a list of useful nutrients.

The composition of a banana includes the following:

• proteins - up to 1.65 g;
• fats - up to 0.33 g;
• carbohydrates - up to 28 g.

Benefits of bananas

Banana contains the following vitamins:

• Vitamin B_{1 (up to 0.55 mg). This element is necessary for the development and growth of the body, thiamine also plays a major role in the process of fat metabolism, normalizes the functioning of the heart, digestive system and has a general calming effect.}
• Vitamin B_{2 (up to 0.068 mg) - known in nutrition as riboflavin, promotes many biological processes, normalizes the functions of the gastrointestinal tract.}
• PP (up to 1.08 mg) or vitamin B_{3, is nicotinic acid, which is involved in the metabolism of fats, proteins, amino acids, purines, and is also involved in tissue processes respiration and biosynthesis.}
• Ascorbic acid (up to 36.8 mg) is one of the most powerful antioxidants, a companion of multiple biological processes, stimulates the synthesis of interferon through participation in immunomodulation.

Banana pulp contains the following substances:

• Tryptophan is an aromatic alpha-amino acid that helps normalize sleep, reduces anxiety, eliminates tension and fear, alleviates the symptoms of PMS, and is used in the treatment of drug, alcohol and tobacco addictions.
• Methionine is an essential amino acid that helps normalize metabolic processes and reduce cholesterol levels in the body.
• Lysine is an essential aliphatic amino acid that has an antiviral effect, promotesmaintaining energy balance, normalizing heart function, participating in the formation of collagen and tissue repair, lowering the level of triglycerides (or fats) in the blood.

Nutritional value

How many calories in 100 gr. fresh banana? As it turned out, the calorie content of the product here reaches 96 calories. Given the fact that the weight of one banana reaches 180 g, you can calculate the approximate mass fraction of the pulp, which is basically 110 g. The calorie content of the fruit, however, may vary depending on the stage of maturity. Therefore, the answer to the question of how many calories are in one banana is not unambiguous. The calorie content of a fresh banana does not exceed 111 kilocalories. A green banana will contain a little less - about 108 kilocalories.

So we found out how many calories are in one banana without a peel. If we talk about the fruit in dried form, here the nutritional value is about 290-310 calories, this is by no means a fitness option.

Some nuances

It turns out that people eat some varieties of bananas both fried and boiled. It turns out that not only taste qualities change here, but also the number of calories in a banana. How many additional ingredients will be used in the composition of the dish, how it is processed - these factors affect the calorie content of the product.

For example, banana chips. This dish will contain about 480 calories per 100 g. In this case, it cannot be said that the foodvalue can include a banana in the diet.

How many calories are in 1 banana? Diet question

Next, let's talk about how to properly include a banana in your diet and how much. 1 unpeeled banana has approximately 105-108 calories (range varies depending on fruit maturity and size). Nutritionists say that such a calorie content does not fit into the dietary framework, but due to its composition and beneficial properties, it is recommended to use it regularly, as this can lead to natural weight loss.

Let's look under a magnifying glass at the mechanism of weight loss due to the inclusion of these fruits in the diet.

Bananas as they are, or Hitting extra pounds

As you know, the nutritional value of 100 g of banana is 96 calories. No matter how many calories a banana contains, eating it daily helps cleanse the body, which inevitably leads to weight loss.

Due to the content in fruits of a large amount of fiber or dietary fiber, which are not digested by gastric enzymes, but can be processed by intestinal microflora, the following processes occur in the body: getting rid of toxins, normalizing metabolism, improving intestinal motility. All these effects contribute to natural weight loss.

Also, due to the high calorie content of the fruit, a feeling of satiety appears faster, which will last longer than usual. This effect will free a person from the constant need for something to eat, and this, in turn, will make drastic changes in his diet.

Given the high calorie content of fruits, the diet should include no more than 3 bananas per day. However, some caution must be exercised here. Bananas are usually recommended for use in mono-diets, which can last from 2 to 7 days. Usually the menu on such days includes 4 to 6 bananas a day. At the same time, any other food and drinks are excluded during the diet. Only purified still water or green tea is allowed these days as a tonic drink.

Due to the presence of beneficial trace elements and vitamins in bananas, you can significantly increase the working efficiency of your metabolism and improve the breakdown of body fat. Such a beneficial effect on the body will not only improve overall well-being, but as a bonus will contribute to the loss of extra pounds.

Dietary diet

To draw up a diet, you need to take into account the calorie content of one banana. Bananas help restore the level of vitamins and vital trace elements in the body, which greatly helps to get rid of psychological and physiological stress in the process of losing weight.

Daily dietary ration may include 1 boiled egg, 70 g of whole grain bread, up to 100 g of boiled lean meat, fruits and vegetables in unlimited quantities. In this case, 100 g of bananas can be equated to 50 g of meat. Accordingly, the more products are introduced into the diet, the smaller the daily intake of bananas becomes.

Here, perhaps, it is necessary to refuse flatly banana chips. As we already mentioned, 480 calories per 100 grams of dry product is unlikely to help you achieve a slim figure. There is only one exception: the diet can include this undesirable product only if the person who is losing weight cannot imagine his life without sweets. Crispy banana slices have a nutritional value similar to regular potato chips, but, unlike potato chips, they are considered more useful due to the presence of valuable substances in them. This creates a big gap between them and the potato chips.

Summarize

Bananas are an indispensable guest in your diet, as they help to effectively fight hunger. Thanks to the daily consumption of bananas, you can naturally cleanse your body and give it a new vector of movement, get rid of stress and hateful fullness.