The common banana (Musa paradisiaca), when analyzed per a standard 100-gram serving, reveals a robust and beneficial nutritional composition. It serves primarily as a high-energy source, delivering approximately 89 kilocalories, sourced predominantly from its carbohydrate content, while remaining remarkably low in fat.
The total carbohydrate count is approximately 22.84 grams per 100g. Crucially, 2.6 grams of this amount is dedicated to dietary fiber. This insoluble and soluble fiber blend is instrumental in promoting gastrointestinal regularity, moderating glucose absorption, and enhancing satiety, thereby aiding in weight management and metabolic control. The resulting net carbohydrate load is about 20.24 grams.
The sweetness of the banana comes from its total sugars, clocking in at around 12.23 grams, a mix of glucose, fructose, and sucrose. This natural sugar profile provides easily digestible energy, making the banana an ideal, rapid fuel source for athletes before or after physical activity.
Protein content is modest at 1.09 grams, sufficient for minor cell repair, and total fat is exceptionally low at 0.33 grams, with saturated fats barely registering.
Nutritionally, the banana shines as a powerhouse of micronutrients, particularly electrolytes. It is perhaps most famous for its high Potassium concentration, offering roughly 358 milligrams per serving. Potassium is critical for balancing intracellular fluid, maintaining electrical potential across cell membranes, supporting nerve impulse transmission, and regulating blood pressure.
Furthermore, the banana is an excellent source of Vitamin B6 (Pyridoxine, 0.367 mg), vital for coenzyme activity in amino acid metabolism, red blood cell synthesis, and neurotransmitter formation. It also supplies beneficial amounts of Magnesium (27 mg), essential for bone mineralization and over 300 enzymatic reactions. The significant water content (74.91 grams) further contributes to overall hydration status, cementing the banana's role as a staple in a balanced, healthy diet.