Fruits / Tropical Fruits
Banana, murado
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 67% |
| Calories | 107kcal / 2530kcal (4%) |
Macronutrients
Protein | 1.2 g/ 71g (1%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 24.5 g/ 348g (7%) | ||||||
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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 | 12 mg/ 70mg (17%) source |
Minerals
Calcium | 19 mg/ 750mg (2%) |
Phosphorus | 21 mg/ 700mg (3%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Banana, murado is a sweet banana dessert made from ripe bananas cooked until soft, usually with sugar and sometimes coconut milk or other flavorings. It’s typically eaten as a snack or dessert.
Why it matters to health
Banana provides carbohydrates for energy and dietary fiber (about 2.8 g per 100 g) which can help with fullness and regular digestion. It also has sugar (about 13.1 g) and some saturated fat (about 0.17 g) depending on how it’s prepared. Since it’s sweet and calorie-containing (about 107 kcal per 100 g), it’s best to enjoy it in the right portion—especially if you’re having 3 full meals plus 1–2 snacks a day.
Healthier tips
- Keep portions small: treat murado as a snack/dessert, not a main viand.
- Pair it with something filling: have it with plain yogurt or a small serving of nuts (if available) to balance your snack.
- Watch added sugar: if you’re cooking at home, reduce sugar and rely more on the natural sweetness of ripe bananas.
- Choose timing: have it earlier in the day or after a meal so it fits your daily energy needs.
- Balance the rest of the day: make sure your other snacks are lighter (e.g., fruit, unsweetened drinks) and your meals include vegetables and protein.
Common Filipino dishes
Turon, Banana cue, Maruya, Ginataang bilo-bilo, Saba con yelo
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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