Fruits / Tropical Fruits
Banana, tuldok
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 76% |
| Calories | 99kcal / 2530kcal (3%) |
Macronutrients
Protein | 1.1 g/ 71g (1%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 23.3 g/ 348g (6%) | ||||||
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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 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 26 mg/ 70mg (37%) high |
Minerals
Calcium | 26 mg/ 750mg (3%) |
Phosphorus | 28 mg/ 700mg (4%) |
Iron | 1.6 mg/ 12mg (13%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Banana (tuldok) — a sweet fruit. In a 100g serving, it provides about 99 kcal and 23.3g carbohydrates, with 2.6g fiber and 12.3g sugar. It’s very low in fat (0.2g) and sodium (1mg).
Why it matters to health
Banana helps as an energy source for your daily meals and snacks. The fiber supports better digestion and helps you feel fuller, while the natural sugars give quick energy—useful for active days. It’s also a good choice when you want something sweet without much fat or sodium. Since it has carbohydrates and sugar, pairing it with protein or healthy fat (like milk, yogurt, nuts, or peanut butter) can help keep your snack more balanced and satisfying.
Healthier tips
- For snacks, try 1 small to medium banana (or about 100–150g) and pair it with plain yogurt, milk, or a small handful of nuts for better balance.
- If you’re watching blood sugar, combine banana with protein/fiber (e.g., banana + peanut butter, or banana + yogurt) instead of eating it alone.
- Use it as a snack between your 3 full meals, not as a replacement for meals—aim for 1–2 snacks a day.
- Since it’s naturally sweet, keep portions in mind—enjoy it regularly, just not in very large amounts every time.
Common Filipino dishes
Turon, Banana cue, Saba con yelo, Ginataang bilo-bilo, Banana turon with caramel
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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