Complete macronutrient and micronutrient breakdown for raw bananas — per 100g, per medium banana, and per serving.
// PER MEDIUM BANANA (118G) — RAW, WITHOUT PEEL
Bananas are one of the most well-known sources of dietary potassium, providing 422mg per medium banana — about 9% of the 4,700mg daily recommendation. Potassium is essential for heart function, blood pressure regulation, nerve signaling, and muscle contraction. While often marketed as potassium powerhouses, bananas are actually surpassed by foods like avocados (975mg), sweet potatoes (541mg), and spinach (540mg per cup) — but their convenience and palatability make them a popular choice.
Perhaps the most impressive micronutrient in bananas is Vitamin B6 (pyridoxine), with one medium banana delivering 25% of your daily needs. B6 supports over 100 enzyme reactions in the body, plays a critical role in neurotransmitter production (including serotonin and dopamine), aids immune function, and is essential during pregnancy for fetal brain development.
Bananas contain 27g of carbohydrates per medium fruit, with 14g being natural sugars (primarily fructose, glucose, and sucrose). Riper bananas have a higher sugar content and lower starch content. Unripe bananas have a GI of ~30, while fully ripe bananas reach ~60. People with blood sugar concerns may prefer slightly underripe bananas.
Underripe (green) bananas contain significant amounts of resistant starch — a type of fiber that passes through the small intestine undigested and feeds beneficial gut bacteria in the colon. This acts as a prebiotic, supporting a healthy microbiome, improving colon health, and promoting feelings of fullness.
Yes — bananas are a nutritionally dense, naturally low-fat, cholesterol-free food with meaningful contributions of several vitamins and minerals. They provide quick energy from natural sugars, sustained energy from fiber and complex carbs, and critical micronutrients like B6 and potassium. They're an excellent pre-workout snack and one of the most accessible healthy foods available globally.