Fruits / Tropical Fruits
Banana stem
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 16kcal / 2530kcal (0.63%) low |
Macronutrients
Protein | 0.8 g/ 71g (1%) | ||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||
| |||||
Total Carbs | 3 g/ 348g (0.86%) | ||||
| |||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 20 mg/ 750mg (2%) |
Phosphorus | 21 mg/ 700mg (3%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 32 mg/ 1500mg (2%) very low |
What is this food?
Banana stem (the inner part of the banana plant), usually cooked as a vegetable.
Why it matters to health
Banana stem is low in calories (about 16 kcal per 100g) and has dietary fiber (1.9g) that helps support regular digestion and keeps you feeling full between meals. It also has a small amount of carbohydrates and sugar, plus sodium (32mg)—so it’s generally a lighter option compared with saltier viands, especially when cooked with less added salt. Since it’s mostly water and fiber, it’s a good choice to add volume to your plate without piling on calories.
Healthier tips
- For your 3 meals + 1–2 snacks routine, use banana stem as a side vegetable (e.g., 1/2 to 1 cup cooked) alongside rice and a protein viand.
- Cook it with less salt and go easy on salty sauces; flavor with garlic, onion, ginger, herbs, and spices.
- If you’re watching your sugar intake, pair it with lean protein (fish, chicken, tofu) to balance your meal.
- Start with a smaller serving if it’s your first time, then adjust based on how your stomach feels.
Common Filipino dishes
Ginataang puso ng saging, Pinakbet with banana stem, Banana stem salad (torta/ensalada style), Steamed or sautéed puso ng saging, Puso ng saging with bagoong
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