📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 89 kcal | 4% | |
| Carbohydrates | 22.8g | 8% | |
| Dietary fibre | 2.6g | 9% | |
| Sugars | 12.2g | — | |
| Glycaemic Index (GI) | 51 — Low | — | |
| Protein | 1.1g | 2% | |
| Total fat | 0.3g | 0% | |
| Potassium | 358mg | 8% | |
| Vitamin B6 | 0.37mg | 22% | |
| Vitamin C | 8.7mg | 10% | |
| Magnesium | 27mg | 6% | |
| Folate | 20µg | 5% |
Based on Australian Nutrient Reference Values (NRV). Source: FSANZ Australian Food Composition Database & USDA FoodData Central. Daily values based on a 2,000 calorie diet.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
High potassium (358mg/100g) supports healthy blood pressure and reduces cardiovascular disease and stroke risk.
Vitamin B6 supports serotonin and dopamine production — neurotransmitters regulating mood, memory and concentration.
Glucose, fructose and sucrose combined with fibre give both an immediate and sustained energy boost. Ideal pre-exercise fuel.
Resistant starch in unripe bananas acts as a prebiotic, feeding beneficial gut bacteria and improving digestive health.
⚠️ Who should limit or avoid this food
Moderate GI (~51). Diabetics should eat smaller portions or choose less-ripe bananas with lower sugar.
High potassium (358mg/100g) may need limiting for those with chronic kidney disease — always consult your nephrologist.
Beta-blockers raise blood potassium. Large quantities of high-potassium foods alongside these medications may cause hyperkalaemia.
Latex-fruit syndrome means some people with latex allergies also react to bananas — itching or mouth tingling.
🔬 Possible side effects or risks
Resistant starch — particularly in unripe bananas — can cause gas and bloating in large quantities.
Very ripe bananas have a higher glycaemic load. Eating alone without protein or fat can cause faster blood sugar changes.
Tyramine in bananas may in rare cases trigger headaches in susceptible people.
🛒 How to select fresh banana
Bright yellow with a few brown speckles = peak ripeness. Green = unripe, will ripen in 2–3 days at room temperature.
Firm with a slight give when pressed. Avoid very soft or mushy bananas unless buying for baking.
Avoid bananas with large dark patches, splits or mould. A few small brown spots are perfectly fine.
🧊 Storage tips & shelf life
Away from direct sun. Hang on a hook to prevent bruising.
Flesh inside stays perfect. Best for ripe bananas.
Peel before freezing. Perfect for smoothies and banana ice cream.
📖 About banana — complete guide
Bananas are one of the most consumed fruits in Australia and worldwide. A medium banana (120g) provides around 107 calories — a satisfying, portable snack. Unlike most fruits, bananas contain three natural sugars — sucrose, fructose, and glucose — combined with fibre, giving both an immediate and sustained energy boost. This is why bananas are among the most popular pre-exercise foods globally.
Bananas provide excellent potassium (422mg per medium banana, ~9% of AU daily intake), essential for heart health and muscle function. Regular potassium intake reduces blood pressure and stroke risk. Their vitamin B6 supports brain health, immune function, and haemoglobin formation — making bananas one of the most well-rounded everyday fruits available.