Fruits / Tropical Fruits
Banana, butuan
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 57% |
| Calories | 101kcal / 2530kcal (3%) |
Macronutrients
Protein | 1.3 g/ 71g (1%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 23.2 g/ 348g (6%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 21 mg/ 70mg (30%) source |
Minerals
Calcium | 21 mg/ 750mg (2%) |
Phosphorus | 27 mg/ 700mg (3%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Banana (Butuan) — a sweet, starchy fruit. For a typical 100 g serving, it has about 101 kcal, 23.2 g carbohydrates, 12.5 g sugar, and 2.7 g fiber.
Why it matters to health
Bananas can be a good everyday snack because the fiber helps you feel fuller and supports smoother digestion. The natural carbohydrates give quick energy for your daily activities. It also has very low fat and sodium, which is helpful for heart-friendly eating. Since it has natural sugar (12.5 g per 100 g), it’s best to enjoy it in the right portion—especially if you’re also having rice, bread, or other sweet snacks in the same day. Everything in moderation works well here: pair it with protein or nuts to balance your snack.
Healthier tips
- For snacks, try 1 small to 1 medium banana (instead of very large portions), especially if you already had rice or bread earlier.
- Pair banana with plain yogurt, milk, or a handful of nuts (or peanut butter) to add protein and keep you satisfied longer.
- If you’re making banana for merienda, avoid adding lots of sugar or condensed milk—let the fruit sweetness do the job.
- Use it as part of your daily pattern: 3 full meals + 1–2 snacks, and treat banana as one snack component, not the whole snack.
Common Filipino dishes
Turon, Banana cue, Saba con yelo, Ginataang bilo-bilo (with banana), Banana smoothie
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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