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Calories in Bananas

Written by Sky Taylor, Diet Bites

Healthy Breakfast Selection

Bananas are packed with those precious B-Vitamins and make an excellent choice for your first meal of the day whether you're dieting or not. And it's so easy to get them into the meal, unlike that pesky Vegetable Group.

Simply put, it's just too traumatizing to face a stalk of broccoli so early in the morning, even when topped with yes - cheese sauce. Gasp!

As to the banana, try the following kicky suggestions:

Slice them into your favorite brand of hot or cold morning cereal. Now how easy was that?

Time for the Muffin Man - but when we toss our fresh slices or mashed mush of this fruit into the recipe we're going to substitute part of the recommended amount of cooking oil for some of the banana.

We'll end up with moist, delicious, perfect-textured muffins that will come straight out of the oven. Or, if you're from the south - the hot box. Wait. Make that 'healthy sweets from the sweat box'.

We'll also add a few nuts in our batter; both the English Walnut and any variety of pecan work wonderfully well for muffins.

What about poking a few slices or a bit of the mashed fruit into your pancake batter? Or, simply slice the fruit and place between the pancakes.

Rather than pouring out a cup of maple syrup or two onto the cakes, try substituting a light topping - or a reduced fat whipped cream for less than twenty calories per serving - much better than the high-handed syrup you may have otherwise used.

The Nutrition Facts, Calories in Bananas

Just look at all of the delicious wonderment lodged within these little babies. So pretty, too - and they can be as ripe as you like. Personally speaking, I like mine a bit on the green side. When they are in this state, the body deals with them differently than when they are fully-ripened; some of the caloric values go away.

But even in their enhanced, fully-ripened state - and that's the way that my bestest half likes his - they are very minimal in kcals. One giant specimen contains only 135 kcals. And just look at all that desirable potassium locked inside - just waiting for you to bite into the golden treasure!

One jumbo contains over 500 milligrams of potassium; team this fruit up with Ms. Potato at lunch or dinner time for optimum benefits.

Calories, Nutrition in Banana

Energy, Vitamins, Minerals

Unit Measures 1 cup of mashed banana 1 small

6"- 6-7/8" long

1 medium

7"- 7-7/8" long

1 large

8"- 8-7/8" long

1 extra large

9" or longer

Ash

g
1.84
0.83
0.97
1.12
1.25

Beta Carotene

mcg
58
26
31
35
40

Calcium, Ca

mg
11
5
6
7
8

Calories

kcal
200
90
105
121
135

Carbohydrate

g
51.39
23.07
26.95
31.06
34.72

Cholesterol

mg
0
0
0
0
0

Copper, Cu

mg
0.176
0.079
0.092
0.106
0.119

Monounsaturated Fat

g
0.072
0.032
0.038
0.044
0.049

Polyunsaturated Fat

g
0.164
0.074
0.086
0.099
0.111

Saturated Fat

g
0.252
0.113
0.132
0.152
0.170

Fiber, total dietary

g
5.8
2.6
3.1
3.5
4.0

Folate, DFE

mcg_DFE
45
20
24
27
30

Folate, food

mcg
45
20
24
27
30

Folate, total

mcg
45
20
24
27
30

Folic acid

mcg
0
0
0
0
0

Fructose

g
10.91
4.90
5.72
6.60
7.37

Galactose

g
0.00
0.00
0.00
0.00
0.00

Glucose (dextrose)

g
11.21
5.03
5.88
6.77
7.57

Iron, Fe

mg
0.58
0.26
0.31
0.35
0.40

Lactose

g
0.00
0.00
0.00
0.00
0.00

Magnesium, Mg

mg
61
27
32
37
41

Maltose

g
0.02
0.01
0.01
0.01
0.02

Manganese, Mn

mg
0.608
0.273
0.319
0.367
0.410

Niacin

mg
1.496
0.672
0.785
0.904
1.011

Pantothenic acid

mg
0.752
0.337
0.394
0.454
0.508

Phosphorus, P

mg
50
22
26
30
33

Potassium, K

mg
806
362
422
487
544

Protein

g
2.45
1.10
1.29
1.48
1.66

Retinol

mcg
0
0
0
0
0

Riboflavin

mg
0.164
0.074
0.086
0.099
0.111

Selenium, Se

mcg
2.2
1.0
1.2
1.4
1.5

Sodium, Na

mg
2
1
1
1
2

Starch

g
12.11
5.43
6.35
7.32
8.18

Sucrose

g
5.38
2.41
2.82
3.25
3.63

Sugars, total

g
27.52
12.35
14.43
16.63
18.59

Thiamin

mg
0.070
0.031
0.037
0.042
0.047

Total Fat

g
0.74
0.33
0.39
0.45
0.50

Vitamin A, IU

IU
144
65
76
87
97

Vitamin A, RAE

mcg_RAE
7
3
4
4
5

Vitamin B-12

mcg
0.00
0.00
0.00
0.00
0.00

Vitamin B-12, added

mcg
0.00
0.00
0.00
0.00
0.00

Vitamin B-6

mg
0.826
0.371
0.433
0.499
0.558

Vitamin C

mg
19.6
8.8
10.3
11.8
13.2

Vitamin E (alpha-tocopherol)

mg
0.23
0.10
0.12
0.14
0.15

Vitamin E, added

mg
0.00
0.00
0.00
0.00
0.00

Vitamin K (phylloquinone)

mcg
1.1
0.5
0.6
0.7
0.8

Water

g
168.55
75.66
88.39
101.88
113.86

Zinc, Zn

mg
0.34
0.15
0.18
0.20
0.23

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