Bananas | Whole Food Nutrition

Bananas are the most consumed fruit in the United States, followed by strawberries and grapes.


  • Banana is a member of the botanical family Musaceae which also includes plantain.
  • The banana plant is grown in tropical climates and is one of the most important fruit crops of the world.


  • Bananas are an excellent source of vitamin B6, and a good source of vitamin C, manganese, potassium, and fiber.
    • Vitamin B6 encourages red blood cell formation, nervous system function, and immune function.
    • Vitamin C is an antioxidant that promotes formation of collagen and connective tissue and wound healing.
    • Manganese aids in carbohydrate, protein, and cholesterol metabolism.
    • Potassium supports heart and nervous system function, muscle contraction, and blood pressure regulation.
    • Fiber helps to maintain bowel health and prevent constipation.

How to Purchase, Prepare, and Store

  • Bananas are available year-round at grocers.
  • Bananas can be found in a variety of ripeness. Green bananas are the least ripe. As they ripen, the outer peel turns yellow and then becomes brown once overripe.
  • Overripe bananas can be eaten and are often used in baked good recipes.
  • To prepare a banana, remove the outer peel and eat or add to recipes.
  • Bananas can be frozen with their outer peel removed and used in smoothie recipes.
  • Store bananas at room temperature. To ripen green bananas, place them in a paper bag with an apple.
  • Consume bananas fresh or fried. Bananas can be added to breads, cakes, cookies, muffins, or other desert recipes. They can be used raw in pies or puddings.

Banana Nutrition Facts

1 medium banana, raw
  • Calories: 105
  • Protein: 1.2 g
  • Fat: 0.3 g
  • Carbohydrate: 26.9 g
  • Fiber: 3.07 g
  • Calcium: 5.9 mg
  • Iron: 0.3 mg
  • Magnesium: 31.9 mg
  • Phosphorus: 26 mg
  • Folate: 23.6 µg
  • Vitamin A: 3.54 µg



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