Banana
PantryAh, the humble banana. It’s the fruit you see so often in the hands of tennis players, as the base of a protein smoothie, and of course in the banana bread recipes which swept the globe during lockdowns. Plus, they’re generally one of the more accessible and affordable fruits no matter where you live in the world. Talk about versatility! What makes bananas so popular with athletes anyway? There are two main reasons. The first is that carbohydrates and sugars in bananas offer a quick and effective energy source. They come in at around 31 grams of carbohydrates per large banana, giving athletes an easy way to replenish their carbohydrate and glycogen levels to keep them performing at their best. Secondly, bananas are well known for their potassium content (although avocado and kiwi both have more potassium!) which is an essential mineral for sportspeople. It plays an essential role in muscle function, and deficiencies in potassium can lead to cramping. Added to that, you lose potassium when you sweat. So munching on a banana during intense exercise can help to prevent cramps. If you’re looking to lose weight, can you still eat bananas? Although they’re higher in carbs and sugars than many other fruits, bananas can still form part of a healthy and balanced diet. They provide plenty of nutrients and at around 100-120 calories, depending on size. So as long as you aren’t eating 20 a day, you can go ahead and reach for that banana as a mid-morning snack.
Banana nutrition and vitamin info per 100g
| Energy | 89 | kcal |
| Total Fat | 0.33000001311302185 | g |
| Carbohydrate Total | 22.84000015258789 | g |
| Sugars | 12.229999542236328 | g |
| Protein | 1.090000033378601 | g |
| Sodium | 1 | mg |
| Fiber | 2.5999999046325684 | g |
5989 recipes to cook with Banana
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Banana substitutes
- Regular substitute
Banana equivalents and varieties
Banana cooking tips
Samsung FoodAdding lemon or lime juice to peeled bananas can help preserve their freshness.
- Samsung Food
Once bananas are ripen, put them into the fridge. Cooler temperatures will slow down the chemical ripening process.
- Samsung Food
To keep bananas from ripening too fast don't put them in a bowl with other fruits. Get a separate banana bowl or hanger.