Fruits / Tropical Fruits
Banana, gloria
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 62% |
| Calories | 132kcal / 2530kcal (5%) |
Macronutrients
Protein | 1.1 g/ 71g (1%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
| |||||||
Total Carbs | 31.7 g/ 348g (9%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 16 mg/ 70mg (22%) source |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 19 mg/ 700mg (2%) |
Iron | 0.9 mg/ 12mg (7%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Banana (gloria), a sweet fruit often eaten as-is or used for snacks and desserts. Per 100 g, it has about 132 kcal, 31.7 g carbs, 3.5 g fiber, and 16.4 g sugar.
Why it matters to health
Banana can support digestion because of its dietary fiber (3.5 g per 100 g). It also provides quick energy from carbohydrates, which can fit well for merienda or as part of a balanced meal. Since it has natural sugars (16.4 g per 100 g), it’s helpful to pair it with protein or healthy fats (like milk, yogurt, nuts) to keep you fuller and avoid big sugar spikes. Sodium is very low (3 mg), so it’s generally a good choice for everyday eating.
Healthier tips
- For 3 meals + 1–2 snacks a day, use banana as a snack (e.g., 1 small to medium banana) rather than the main carb of every meal.
- Pair it: banana + plain yogurt or milk, or banana + nuts for better fullness.
- If you’re watching sugar intake, choose smaller portions and avoid adding extra sweeteners (like condensed milk) too often.
- For desserts, try banana with less sugar toppings (e.g., cinnamon, a small amount of honey) and keep frequency occasional.
Common Filipino dishes
Turon, Banana cue, Maruya, Ginataang saba, 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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon