By Dr. Arshi Thakur
June 20, 2025
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A medium banana weighing 118 g delivers exactly 105 calories with zero added sugars, as confirmed by USDA SNAP‑Ed nutrition data.
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Bananas contain around 88 g of water per fruit, helping you stay hydrated while enjoying a portable snack.
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Each banana offers about 422 mg of potassium, roughly 9–10 percent of your daily value, supporting healthy blood pressure and heart function.
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With 3 g of dietary fiber—including resistant starch—the banana nurtures gut health and supports regular digestion.
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Each banana provides about 10 mg vitamin C and roughly 0.4 mg vitamin B6, aiding immune function and metabolic health.
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The USDA lists bananas as sources of magnesium (~32 mg) and manganese, which contribute to bone strength and metabolic balance.
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With a blend of natural sugars and carbs, bananas make a smart and whole‑food energy source before or after exercise.
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Fiber, potassium, and antioxidants in bananas can help lower cholesterol and support cardiovascular wellbeing.
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Bananas contain phytonutrients and antioxidants such as dopamine and vitamin C that protect cells from oxidative stress.
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Each banana provides approximately 27 g carbohydrates, 3 g fiber, 14 g natural sugars, 1 g protein and just 0.4 g fat—no saturated or trans fats.
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