Food Facts · Your food guide
Bananas
A two-part guide to bananas, key nutrients, ripeness and example portions.
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Part 1: Nutrition Spotlight
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Fuel • Fibre • Key nutrients.
Carbohydrate
A convenient source of fuel for daily life and activity.
Fibre
Supports regular bowel movements. Approximately 3 g in a medium banana.
Potassium
Supports normal muscle and nerve function.
Vitamin B6
Helps the body use and store energy from food.
Ripeness changes the starch
Greener bananas contain more resistant starch. As they ripen, some starch turns into sugar.
Part 2: Benefits & Portions
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Fuel • Fibre • Key nutrients.
Example portion
1 medium banana: approximately 110 kcal, 28 g carbs and 3 g fibre. Weigh without the peel. Size and ripeness vary.
Fuel around training
A handy carbohydrate snack before or after exercise.
Gut health
Fibre supports bowel health. Resistant starch can feed beneficial gut bacteria.
Pair with protein
Add Greek yoghurt or milk. Bananas alone provide little protein.
One of your 5 a day
One medium banana counts as one portion. Enjoy a variety of fruit and vegetables.
Peel, slice & freeze
Freeze ripe bananas to use with porridge or yoghurt. Count any toppings separately.
Nutrition is for the banana only. Portions are examples.