How much protein is in a banana? This question is most often asked to athletes, vegetarians and followers of the principles of raw food. But even if you do not belong to any of the listed categories, but simply want to build your diet correctly, you will have to learn to understand this issue yourself. And our article will help you with this.
How many proteins, fats and carbohydrates are in a banana?
A balanced diet means eating several servings of fresh fruits and vegetables a day. Bananas fit perfectly into the scheme of such a diet. They are very tasty and nutritious, not only as an independent dish, but also as an addition to sandwiches, cocktails, juices or cereals.
To answer the question of how many grams of protein are contained in a banana, it is necessary to determine the size of the fetus. It will not be a discovery for anyone that bananas come in different sizes: from mini fruits to very large fruits.
With an increase in the size of bananas, the concentration of nutrients per gram of product increases accordingly. For example, a medium-sized banana will contain only 1.3 g of protein, and a small fruit will contain even less. In the percentage of such a dose is only 2% of the necessary for daily consumption.
Bananas do contain little protein, but other than that they contain many other nutrients. For example, a fruit about 17 cm long has 105 calories and contains such components as:
- sodium - 1 mg;
- carbohydrates - 27 g;
- dietary fiber - 3 g;
- Fat - 0.4 g.
In addition to nutrients, the composition of the banana includes many trace elements and vitamins, namely:
- Vitamin C - 10.27 mg;
- Vitamin A - 3.78 mcg;
- Vitamin K - 0.59 mcg;
- folic acid - 23.60 µg;
- Vitamin E - 0, 12 mg;
- calcium - 5.9 mg;
- iron - 0.31 mg;
- iodine - 9.44 mcg;
- magnesium - 31.86 mg;
- phosphorus - 25.96 mg;
- potassium - 422.44 mg.
Of course, if you rely only on the amount of protein in bananas, the figure is not very impressive. You can find a lot of other foods that are rich in this macro. However, if you eat about 4-5 bananas a day, you can cover half the daily body's need for protein.
What about the dried banana?
Dried fruit lovers and those who are looking for an opportunity to increase the amount of protein consumed, will appreciate the dried bananas. Half a cup or 34 g of such dried fruit is equivalent to 250 g of fresh bananas. If you, inspired by such a thought, decided to dry bananas on your own, do not rush, because today you can buy them at an affordable price in almost any store.
A pack of banana chips weighing 28 grams contains the following nutritional components:
- calories - 150;
- calories from fat - 72;
- total fat - 8 g;
- saturated fat - 7 g;
- carbohydrates - 20 g;
- dietary fiber - 1 g;
- sugar - 5 g;
- protein - 1 g;
- iron - 2 g
In addition, banana chips as a percentage of the consumption of recommended micronutrients per day contain:
- magnesium - 6-8%;
- phosphorus - 3%;
- vitamin A - 4-6%.
In exotic countries you can try a dish called "Banana Peeling". Do not be surprised, but it is prepared from the usual dried, boiled or fried banana peel. Contrary to popular belief, the peel of the fruit is not poisonous, and even extremely useful. In its composition as well as in the flesh of the fruit, includes a large amount of vitamin B6 and B12, and even magnesium, potassium and protein.
What is useful bananas?
Considering the benefits of a banana, based only on the amount of protein, is not entirely correct. This tropical fruit can bring many benefits to the body due to its high content and other nutrients. Bananas are excellent fighters with depression, can cure a hangover, relieve morning sickness, protect against diabetes, kidney cancer and osteoporosis, as well as improve mental performance.
But even this does not end the use of bananas, and the list can be expanded with other properties:
- Eat 2 bananas before a strenuous workout. This will help relieve muscle spasms, maintain proper blood sugar levels and conserve energy.
- Bad mood, depression or tortured syndromes of the coming menstruation? Try to enrich your diet with bananas. They, like chocolate, carry the hormones of "happiness" in the form of a large amount of serotonin.
- But vitamin B6 reduces puffiness, strengthens the nervous system, and also improves the production of white blood cells.
- Concerned intestinal colic, suffer from persistent constipation? Then the use of bananas for you will be invaluable. This fruit can act as a natural prebiotic, increasing the number of beneficial bacteria in the intestine.
- Banana can reduce sweating and reduce body temperature on a hot summer day.
- Have you decided to quit smoking? Actively eat bananas. They contain many vitamins, potassium and magnesium, which contributes to the speedy and complete recovery of the body.
Yes, the banana does not contain a record amount of protein, however, it occupies a leading position due to the many vitamins and other trace elements. This fruit will be a great addition to breakfast or replace lunch at work. So if you need a quick snack, leaving the house, do not forget to bring a banana.