Bananas 101- The Hidden Health Benefits Of Bananas

Potassium in Banana

Do bananas play an important role in your diet? The humble banana is one of the world's most popular fruits and it's technically classified as a berry.

Bananas are undoubtedly delicious and they're incredibly versatile, too. They make an ideal snack if you're on the move and they're perfect for dessert - you don't even have to worry about putting them in a container!

Bananas are famed for the high potassium content that they offer, but there's much more at play. In this post, we're going to take a closer look at some banana nutrition facts and why you might want to incorporate this wonderful fruit into your diet.

Banana Nutrition - What You Should Know

Before we dig deeper into some of the more specific features of the banana, let's get a more general picture of its nutritional value.

An average banana contains around 110 calories, around 30 grams of which are carbohydrates and 1 gram is protein. Bananas are adored as a healthy snack because they are naturally free from cholesterol, fat, and sodium.

You'll also find that bananas are a great source of vitamins. This fruit is rich in potassium and fiber, meaning that they can play an important role in helping ease digestive problems and prevent cardiovascular disease.

In fact, just one medium banana contains an estimated 12% of your daily recommended intake of fiber. If you want to maintain regular bowel habits and promote your digestive health, bananas should definitely feature in your diet.

Fruit plays a very important role in any healthy diet. The USDA recommends that every adult should consume around two cups of fruit each day - incorporate bananas into your diet and you'll be sure to feel the benefit.

Just How Much Potassium Is In a Banana?

You might have asked yourself once or twice are bananas a good source of potassium.

Well, bananas are famous for the impressive quantity of potassium that they deliver. This is a vital mineral and electrolyte that helps your body to transport nutrients into cells. It also preserves nerve and muscle health while regulating your blood pressure.

As you can see, potassium is very important. Unfortunately, very few people actually get the appropriate amount of potassium in their diet. This can lead to a range of health issues, so it's important that you carefully monitor whether or not you're getting the appropriate amount of potassium as part of your diet.

Wondering exactly how much potassium there is in a banana? You'll find that a typical banana includes around 422 mg of potassium. That's a very impressive amount and it means that you can put yourself well on your way to your target of 3,500-4,700 mg per day.

This means that bananas are a key source of potassium in any diet, so you should be sure to incorporate them into your meals.

Why Bananas Are So Popular For Sports

banana nutrition facts

Bananas have a fantastic reputation in the world of healthy eating thanks to their impressive quantity of potassium - but did you know that bananas are also very popular among athletes?

That's because bananas offer an ideal blend of essential nutrients for athletes. All of those nutrients work together to help athletes achieve and maintain peak performance.

Here's a closer look at what those nutrients can do.


Potassium is very important given that it can help with muscle function - this means that athletes can keep cramping and discomfort at bay to seize success.

Athletes also find that physical activity can reduce their potassium levels. Bananas are perfect, then, given that they provide an impressive 10% of the daily recommended potassium intake.


Manganese helps the body to perform a number of critical functions. This includes wound healing and bone development. The body also needs appropriate amounts of manganese to properly digest foods.

Athletes can receive up to 21% of their daily recommended manganese intake from a single banana. This helps them to perform to the best of their ability and break down their foods to unlock peak performance.


Lots of diets are concerned about the role that carbohydrates play within our meal plans, but carbohydrates are a very important fuel for athletes. This is because muscles use glycogen - a type of carbohydrate - as fuel when they are called upon for physical activity.

Bananas are a great source of healthy carbohydrates for athletes. A post-workout banana can help athletes to put restore their energy levels and aid in their recovery.

Other High-Potassium Foods To Eat

As we have just seen, potassium is very important. In fact, it's a critical mineral that the body absolutely needs to function as effectively as possible.

If you don't like bananas, there are still lots of alternative sources of potassium. Here's a look at some of the best high-potassium foods that you can incorporate into your diet to stay as healthy as possible:


Avocados are more popular than ever before. This delicious fruit is loaded with good fats that can really help people with high blood pressure. The fruit is also low in sodium, making it an ideal food for people with cardiovascular issues.

In terms of potassium, avocados pack a serious punch. One half of an avocado contains around 487 mg of potassium - 10% of a person's recommended daily intake.

There are lots of other reasons to enjoy a delicious avocado, too, such as the high quantity of vitamin K that you will be able to enjoy.


how much potassium in a banana

Spinach is a powerhouse when it comes to nutrition. One cup of frozen spinach contains an estimated 540 mg of potassium, for instance, to help a person consume 12% of their daily recommended intake.

But spinach has a lot more to offer, too. The vegetable contains ample amounts of vitamins A and K, for instance, as well as lots of magnesium.

Tomato paste

Tomato paste is an excellent ingredient to add some flavor to your dishes. It's simple to make, too, and it's a cheap source of nutrients.

You'll find that three tablespoons of tomato paste contain around 486 mg of potassium - just over 10% of the daily recommended intake. Tomato paste is also an excellent source of lycopene and vitamin C, too, as added benefits.

If you're shopping for premade tomato paste, you should always be sure to look out for options that contain added sugars and preservatives. Those ingredients are often very unhealthy so you should try to find the most natural option possible.


A potato that weighs around 130 grams can deliver an impressive 515 mg of potassium - 11% of the daily recommended intake. This is a very high amount and it makes potatoes one of the best sources of potassium out there.

It's important to remember, though, that there are lots of different varieties of potatoes out there. The potassium content will also vary greatly according to the quality of the soil that was used to grow the potato.

Still, you might want to consider incorporating potatoes into your diet if you find that you're lacking in potassium. Potatoes are one of the world's most popular foods and they provide many people with the potassium that they need.