Banana
Serving size: 1 medium (118g)
Why Eat Banana?
Bananas are nature's perfect portable snack, rich in potassium (9% DV), vitamin B6, and natural sugars for quick energy. Their resistant starch content (especially in greener bananas) supports gut health by feeding beneficial bacteria.
Banana contains 2x more b6 per serving than Avocado.
At a Glance
Nutrient Fingerprint
Banana's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
B6 (% DV) vs similar Fruits
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Banana per serving (1 medium (118g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Banana
Storage & Selection Tips
How to Select
Choose based on when you'll eat them: green for later in the week, yellow with brown spots for immediate use. Avoid bananas with large bruises or splits.
How to Store
Store at room temperature until ripe. To slow ripening, separate from the bunch and wrap stems in plastic wrap. Refrigerate ripe bananas (skin darkens but fruit stays good).
Shelf Life
Green bananas ripen in 3-5 days. Ripe bananas last 2-3 days at room temperature, 5-7 days refrigerated. Frozen bananas keep 2-3 months.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Banana Appears in These Nutrient Guides
Magnesium
8% DV per serving
Iron
2% DV per serving
Vitamin C
11% DV per serving
Zinc
2% DV per serving
Folate
6% DV per serving
Choline
2% DV per serving
Fiber
11% DV per serving
Potassium
9% DV per serving
Selenium
2% DV per serving
Vitamin E
1% DV per serving
Manganese
13% DV per serving
Phosphorus
2% DV per serving
Copper
11% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
5% DV per serving
Pantothenic Acid (Vitamin B5)
8% DV per serving
Vitamin B6
24% DV per serving
Protein
3% DV per serving
Beta-Carotene
1% DV per serving
Leucine
4% DV per serving
Valine
5% DV per serving
Tryptophan
4% DV per serving
Lysine
5% DV per serving
Similar Foods (Fruits)
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Banana Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.