While it is true there are slightly more calories in a banana, there is also a range of good reasons to include them in your diet.
Calories in a banana
A small banana that measures around 6 inches or 15cm weighs about 100 grams contains approximately 90 calories.
A large banana that measures around 8 inches or 20cm weighs about 135g and contains approximately 120 calories.
Handy to know
A quick bit of maths: For every 2 inches of banana (5cm) we are consuming about 30 calories.
Nutrition in a banana
Bananas are a fantastic source of :
- Vitamin B6 (20% RDI)
- Vitamin C (14%RDI)
- Potassium (9% RDI)
- Magnesium (6% RDI).
Will bananas help me lose weight?
Bananas contain a trace amount of fat and offer a rich nutritional content for the calories.
A small banana contains energy made up of mostly carbohydrates, 23g, of which 2.6g is fibre and 12g is sugar. The more ripe banana is, the more sugar it will contain. If you want to reduce the sugar make sure you eat them while they are closer to green.
Bananas also offer a little bit of protein, a small banana will add 1.1g of protein to your daily intake.
Bananas are a good source of food for losing weight. You still need to keep within your calorie deficit but they are a filling source of energy. They are great to eat to fuel your exercise – aim to eat them approximately 2-3 hours before to fuel your session.
Weight loss tip
Try freezing a banana (take the skin off first) as a cooling sweet treat. Eat it outright, or blend it with some low-fat Greek yogurt for an ice-cream-style treat!