Health Benefits of Bananas and Nutritional Value

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

General Physician

5 min read


Boosting your metabolism isn’t the only banana benefit for health. Banana health benefits include boosting energy and reducing your risk of many diseases. Learn the nutritional value of banana below.

Key Takeaways

  • Better heart health is one banana benefit you shouldn’t ignore!
  • Another banana benefit is better immunity that protects your health
  • You can even have banana for weight loss and to regulate your BP

Whether you have it as part of your breakfast or as an on-the-go snack, don’t have this fruit just for the banana benefits of regulating your blood sugar. Apart from better physical health, an important banana benefit is boosting your mental health! You can find many varieties in different regional parts of India such as elaichi, robusta, rasthali, and singapuri [1].

Banana benefits stem from their rich content of vitamins, fiber, and antioxidants. The nutritional value of bananas makes them a must-have in your daily diet. There isn’t just one banana benefit to keep in mind but many! Read on to know more about banana benefits and why to have bananas for weight loss.

Nutritional Value of Bananas 

Banana has a valuable amount of nutrients to serve your health needs.  

  • Calorie content: 105-110 from a medium banana 
  • Fat: 0 grams 
  • Fiber: 3 grams 
  • Carbohydrates: 29 grams 
  • Potassium: 450mg  
  • Protein: 1 gram 

Bananas also have niacin, folate, riboflavin, magnesium, copper, and Vitamin C in quantities varying from 5% to 12% of the daily recommended value. The nutritional value of banana can be highlighted in the fact that it has no fat content. You may consider this as a top banana benefit when it comes to better health as you add it to your diet.  

You can also have it as a snack to get fiber and minerals. A standout banana benefit is that its antioxidant content helps your immunity. It is also considered one of the vitamin C fruits and is jam-packed with other minerals like potassium. Maintaining your energy is an important banana benefit and having it every day helps you maintain your well-being with ease.

Banana Benefits

Banana Health Benefits

Helps Those With Anemia 

It is important to address an iron deficiency as this hinders your hemoglobin levels leading to various health issues. Anemia is the major health condition that arises from iron deficit leading to lower red blood cells in your body [2]. One major banana benefit is that its rich iron content boosts your hemoglobin. A high amount of folic acid also helps form red blood cells in your body, which is why you shouldn’t ignore this important banana benefit.

Cuts Down Excess Weight 

Banana is among the weight-loss fruits due to its low-calorie profile and high fiber content. This is why you can have a banana for weight loss! A related banana benefit is that even diabetic patients can have it to maintain weight and sugar levels. Since it is a good source of vitamin B6, it helps you shed those extra kilos with ease. This is due to the fact that this vitamin helps process and break down fat and inhibits the retention of water.

ways to add Banana in diet

Supports Gut Health 

The nutritional value of bananas provides your body with resistant starch that maintains your gut health [3]. It also acts as a prebiotic by increasing your gut microbes, which enhances digestion. The banana benefit of giving your body needed fiber content also helps prevent digestive problems like constipation. The fruit also treats diarrhea by filling the loss of nutrients like potassium in your body. Studies suggest that another banana benefit is reducing your risk of colon cancer by supplying pectin to your body.

Regulates Your Mood and Promotes Sleep 

A banana benefit you may not know is that it boosts your memory and learning abilities by providing an important amino acid, tryptophan. Tryptophan also helps tackle depression by providing serotonin, a neurotransmitter in your brain. Banana helps your sleep routine with vitamin B6 and relaxes your muscles with the help of magnesium. This banana benefit makes it a great snack to add to your diet!

Maintains Your Blood Glucose Levels 

Despite its high carbohydrate content, a banana benefit you cannot ignore is how it maintains your blood sugar levels. Thanks to its soluble fiber and the resistant starch it contains, this fruit regulates insulin activity in your body. Among the many banana health benefits, keep this one in mind as the fruit is great for those who have diabetes. It also helps you control your craving for sugar and makes for a great snack.

Additional read: Why Beetroot is Good for Diabetes 

Lowers Your Risk of Various Diseases 

A key banana benefit for your health is the fact that it protects you against various diseases.  

  • Heart health: Resistant starch in bananas lowers your risk of heart diseases by controlling your blood cholesterol levels, especially LDL in your blood. Another banana benefit is that you can control your blood pressure levels with potassium and reduces stress on your heart muscles. 
  • Kidney health: Potassium regulates blood pressure in your body, benefitting your kidney health, which is a great banana benefit to keep in mind. 
  • Cancer: The rich profile of antioxidants in bananas helps to remove any free radicals from your body. This banana benefit is key in protecting your normal cells from radical damage that can cause cancer over time. 
  • Bone health: Another banana benefit is that it has non-digestive carbohydrates like fructo-oligosaccharides. This compound increases calcium absorption in your body helping bone development.
Additional read: Five fruits for heart patients

While another banana benefit is that it helps with muscle recovery, eating too much can be detrimental to your health since it is high in carbs. It may also cause allergies or migraines in some cases. Also, bananas are not recommended in the Candida diet plan because of their high-sugar content.

The best way for you to add bananas to your diet is by talking to a general physician about your unique needs. The easiest way to do this is to get doctor consultation on the Bajaj Finserv Health app or website. Here you will find top doctors in seconds and can book a digital or physical appointment in no time. Ask them about other banana health benefits as well as the various fruits for heart health to live a healthier life ahead!

Published on 16 Aug 2022Last updated on 5 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

, MBBS 1


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