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Bananas: Potassium-Rich, Grab-and-Go Energy

Naturally sweet fruit with potassium, vitamin B6, vitamin C, and fiber—great for snacks, smoothies, and baking.

Bananas: Potassium-Rich, Grab-and-Go Energy

What Are Bananas?

Bananas are tropical fruits from the genus *Musa*. They range from **green (starchier)** to **yellow with brown speckles (sweeter)** as they ripen. Eaten raw, blended, baked, or frozen.

Nutrition (per 100 g)

- **Calories:** ~89 - **Carbs:** ~23 g (ā‰ˆ2.6 g fiber; pectin) - **Potassium:** ~358 mg - **Vitamin B6:** ~0.4 mg; **Vitamin C** - Green bananas: more **resistant starch**; ripe bananas: more **natural sugars**

Benefits

- **Electrolytes:** potassium supports heart and muscle function - **Gentle energy** from carbs; fiber helps steady release - **Prebiotic fibers** (resistant starch, pectin) may support gut health - Convenient, **portable snack**; naturally sodium- and fat-free

Considerations

- Higher sugar than many fruits when very ripe—mind portions for blood sugar control - Possible **latex–fruit syndrome** cross-reactivity in latex-allergic individuals - **Banana chips** are often fried/sweetened—much higher in calories and sugar

How to Use

- **Fresh:** snack, fruit salads, with peanut butter or yogurt - **Smoothies:** freeze slices for creaminess without ice cream - **Baking:** mash as a natural sweetener; can replace **1 egg** in some recipes (½ banana, mashed) - **Breakfast:** oatmeal topper, overnight oats, pancakes - **Savory:** green bananas/plantains for curries & fries (note: plantains are a different cultivar) - **Storage:** ripen at room temp; refrigerate ripe bananas to slow browning; freeze peeled chunks

Summary

Bananas deliver potassium, B6, vitamin C and fiber in a portable package—ideal for quick energy, smoothies, and baking.
  • 1. Bananas

    bananas – slatko, praktično voće; izvor kalija, vitamina B6 i C, vlakana i pektina; zelene sadrže viÅ”e rezistentnog Å”kroba