Bananas are one of the most popular fruits in the world.
They are very healthy and contain many important nutrients.
We know that bananas very nutritious But few people know how much calories and carb in bananas and how much.
This article will answer those questions.
Do different types of bananas have the same amount of calories?
A medium sized banana contains an average of 105 calories .
However, calories vary according to the size of the banana.
Below are the calorie content of standard banana sizes :
- Very small size (less than 15 cm, 81 grams): 72 calories.
- Small size (15-18 cm, 101 grams): 90 calories.
- Medium size (18-20 cm, 1 1 8 grams): 105 calories.
- Large size (20-23 cm, 136 grams): 121 calories.
- Very large size (over 23 cm, 152 grams): 135 calories.
- Sliced bananas (1 cup, 150 grams): 134 calories.
- Crushed bananas (1 cup, 225 grams): 200 calories.
If you don't determine the size of the banana, you can estimate it as follows: a medium-sized banana will contain about 100 calories.
93% of a banana's calories come from carb, 4% from protein and 3% from fat.
Summary: The calorie content of bananas ranges from 72-135 calories. A medium sized banana contains about 100 calories.
What is the carb content in bananas?
Almost bananas are only made up of country and carb.
People watching the amount Carb they consume Every day often like to learn about carb content in your food.
This is the content of carb in bananas and standard bananas :
- Very small size (less than 15 cm, 81 grams): 19g.
- Small size (15-18 cm, 101 grams): 23 grams.
- Medium size (18-20 cm, 118 grams): 27 grams.
- Large size (20-23 cm, 136 grams): 31 grams.
- Very large size (over 23 cm, 152 grams): 35 grams.
- Sliced bananas (1 cup, 150 grams): 34 grams.
- Crushed bananas (1 cup, 225 grams): 51 grams.
Depending on the size, bananas will contain 2 to 4 grams of fiber. You can subtract 2- 4 grams if you want to calculate the net content of carb (net content of carb = total carb-fiber content).
In addition, the ripening of bananas also affects carb content.
In general, green bananas or unripe bananas contain less carb digestible than ripe bananas.
Summary: An average banana contains about 25 grams of carb, even, unripe bananas (green bananas) contain less.
Unripe (green) bananas contain more digestible starch
The main nutrition in bananas is carb, but the structure of carb varies significantly during ripening.
Unripe bananas have high starch content, and some of them are pepper-resistant starch .
Because in the ripening process, the starch in the banana transforms into Street , so ripe bananas contain less resistant pepper than green bananas. In fact, a soft ripe banana contains less than 1% of pepper-resistant starch .
Anti-digestible starch is an indigestible type of carbohydrate, which bypasses the digestive stage and functions as a fiber.
They are pushed down into the large intestine while not digested, where they become food for intestinal bacteria .
When these beneficial bacteria digest resistant pepper, they produce short-chain gases and fatty acids (SCFA), which are important for digestive health .
Subsequently, the colon cells rapidly absorb about 95% of SCFAs and use them for the body's energy needs .
Therefore, although pepper-resistant starch will not produce as many calories as regular carbons in the digestive process, they can be converted into SCFA and provide calories later.
Therefore, eventually ripe bananas and green bananas can still provide equal calories.
Summary: Unripe bananas contain high levels of resistant pepper. Starches are resistant to digestion and become food for intestinal bacteria, bacteria use them to produce short-chain fatty acids.
Bananas contain many other beneficial nutrients
Bananas contain lots of vitamins and minerals.
A medium sized banana contains:
- Fiber: 1 gram.
- Vitamin B6: 22% RDI *.
- Vitamin C: 17% RDI.
- Mangan: 16% RDI.
- Potassium: 12% RDI.
- Magnesium: 8% RDI.
- Folate: 6% RDI.
- Copper: 5% RDI.
- Riboflavin (vitamin B2): 5% RDI.
(* RDI: Recommended Daily Intake: Nutrition recommended every day)
Bananas are also delicious and nutritious. They are also a good choice for a healthy, healthy and low-calorie snack.
Summary: Bananas are high in fiber, vitamin B6, manganese, vitamin C, copper and potassium.
Messages to note
Depending on the size, bananas usually contain 72 to 135 calories and 19 to 35 grams of carb.
A medium sized banana contains about 100 calories and 25 grams of carb.