Banana: A Super Food with the Potassium Boost

Written by Sky Taylor, Diet Bites


Although infamous for potassium super powers, one small banana supplies about 1/3 of the recommended daily allowance of Vitamin B-6. Talk about one super food!

The banana is certainly an impressive specimen, and to think that it's available year-round is quite amazing. It's also a relatively inexpensive fruit at the market, so let's hope that it stays that way.

Most of the fruits produced in the United States are quickly becoming too expensive to fit into many of our budgets. We can purchase an apple - or a pear or an orange for about one dollar, yet we can purchase several bananas for the same price.

Other nutrition facts surrounding the Super Food, Banana:

- The banana is a good source of folate, Vitamin C & magnesium.

- It is naturally low in sodium, dietary fat and contains zero cholesterol - and zero caffeine.

- Dietary Fiber: 1 extra small: 2.1 grams, 1 small: 2.6 grams, 1 medium: 3.1 grams, 1 large: 3.5 grams and one extra large: 4.0 grams. How impressive is that!

- The Vitamin C content in bananas helps combat infection. One large specimen contains almost 12 mgs of Vitamin C power.

- The potassium content in bananas combat high blood pressure. How much do they contain? Let's see the potassium mgs:  1 extra small: 290, 1 small: 362, 1 medium: 422, 1 large: 487 and one extra large: 544.

- This super food promotes good digestive health and has the capability to combat both diarrhea and constipation much like the power of bran. Talk about non-partisanship! And I'm so glad that I didn't make a type on the last word of the sentence.

- And because of the nifty package provided by Mother Nature herself, the banana is perfect for on-the-go events, such as picnics, snack time away from home, and both school & work lunch boxes.

Serving Suggestion for Banana, The Super Food

They can be sliced and added to any type of cereal.

Monkey Freeze bananas

Simply freeze unpeeled banana for about 1 hour then remove and slice.

A healthy, cool treat for any time of the year.

They can be mashed and added to recipes for a fraction of the number of calories and fat grams in comparison to cooking oil - and the recipe will turn out just as moist, and yes - with fewer calories.

One cup of mashed banana contains only 200 calories.

One cup of cooking oil - almost any variety contains 1,927 calories; wow - that's about ten times the caloric values of the banana.

And the oil is 100% pure-d fat at 218 total fat grams while the cup of mashed banana contains a scant 0.74 total fat grams.

Calories in Bananas, Nutrition Facts

Nutritional Elements

Units

1 Cup Mashed

1 Cup Slices

1 Extra Small
6" long

1 Small
7" long

1 Medium
8" long

1 Large
9" long

1 Extra Large
>9" long

Energy, Calories

kcals

200

134

72

90

105

121

135

Protein

g

2.45

1.64

0.88

1.10

1.29

1.48

1.66

Carbohydrates

g

51.39

34.26

18.50

23.07

26.95

31.06

34.72

Fiber, Dietary

g

5.8

3.9

2.1

2.6

3.1

3.5

4.0

Sugars

g

27.52

18.34

9.91

12.35

14.43

16.63

18.59

Total Fat

g

0.74

0.50

0.27

0.33

0.39

0.45

0.50

Saturated Fat

g

0.252

0.168

0.091

0.113

0.132

0.152

0.170

Monounsaturated Fat

g

0.072

0.048

0.026

0.032

0.038

0.044

0.049

Polyunsaturated Fat

g

0.164

0.109

0.059

0.074

0.086

0.099

0.111

Cholesterol

mg

0

0

0

0

0

0

0

Minerals, Vitamins
Calcium

mg

11

8

4

5

6

7

8

Iron

mg

0.58

0.39

0.21

0.26

0.31

0.35

0.40

Magnesium

mg

61

40

22

27

32

37

41

Phosphorus

mg

50

33

18

22

26

30

33

Potassium

mg

806

537

290

362

422

487

544

Sodium

mg

2

2

1

1

1

1

2

Zinc

mg

0.34

0.22

0.12

0.15

0.18

0.20

0.23

Vitamin C

mg

19.6

13.0

7.0

8.8

10.3

11.8

13.2

Thiamin

mg

0.070

0.047

0.025

0.031

0.037

0.042

0.047

Riboflavin

mg

0.164

0.109

0.059

0.074

0.086

0.099

0.111

Niacin

mg

1.496

0.998

0.539

0.672

0.785

0.904

1.011

Vitamin B-6

mg

0.826

0.550

0.297

0.371

0.433

0.499

0.558

Folate, DFE

g

45

30

16

20

24

27

30

Vitamin B-12

g

0.00

0.00

0.00

0.00

0.00

0.00

0.00

Vitamin A, RAE

g

7

4

2

3

4

4

5

Vitamin A

IU

144

96

52

65

76

87

97

Vitamin E

mg

0.22

0.15

0.08

0.10

0.12

0.14

0.15

Vitamin D2 + D3

g

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Vitamin D

mg

0

0

0

0

0

0

0

Vitamin K

g

1.1

0.8

0.4

0.5

0.6

0.7

0.8

 

Article Index Within This Section

 

Related Articles

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Trademark