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Are bananas good for you? Let’s unpack banana benefits
Written byH&B editorial team
Reviewed byLaura Jennings
Bananas are one of the world’s favourite fruits – and for good reason, as they’re a good source of key nutrients. Let’s learn more about these unsung superheroes
Summary
1What’s the nutritional content of bananas?
As well as being one of your five-a-day, bananas contain fibre with roughly 1.4g per medium banana.
2Bananas may support digestive function
Like your bananas slightly green? Good news: they contain resistant starch, a type of fermentable fibre.
3Thiamine contributes to normal heart function
Thiamine (vitamin B1) is yet another reason to snack on a banana today, as it contributes to the normal function of the heart.
You buy a bunch. You let them go brown. Rinse and repeat. If you need a reason to actually eat those bananas in your kitchen, look no further as we go through all the nutritional benefits of these tropical treats...
Where do bananas come from?
Grown mostly in India, around Africa and the Americas, bananas are one of the world’s favourite fruits... and technically a berry. They grow in bunches on the banana plant, which is classed as a herb (not a tree) because it has no woody trunk.1 Most supermarket bananas belong to the Musa genus – the familiar yellow varieties common in Europe – but there are other kinds, including starchy plantain and even red bananas.
What’s the nutritional content of bananas?
As well as being one of your five-a-day, bananas contain fibre with roughly 1.4g per medium banana.2 There’s also just over a gram of protein and around 87 calories.2 But the main appeal is their vitamin and mineral content. You'll get 21% of your daily vitamin B6, 16% potassium, 14% vitamin B1, 11% vitamin C and 7% of the recommended magnesium – pretty impressive.2
What are the benefits of eating bananas?
1. Can bananas help maintain normal blood pressure?
OK, so bananas are full of potassium – but why’s that a good thing? Potassium contributes to the maintenance of normal blood pressure, meaning your daily banana could play a part in your everyday wellness.3 The NHS recommends including potassium-rich foods as part of a balanced diet.4
Some observational research has explored the role of potassium-rich foods within overall dietary patterns and cardiovascular health. However, bananas should be viewed as part of a balanced diet rather than a standalone intervention. Bananas provide potassium and potassium contributes to the maintenance of normal blood pressure.5 Of course, a piece of fruit can’t manage existing conditions or promise perfect health, but it’s a step closer to getting the recommended 3,500mg potassium per day.
2. Bananas provide a source of energy
Heading to the gym or want a snack to last you through that long meeting? Bananas are a good source of energy, thanks to their sugar and complex carbohydrates – and they could play a part in your long-term energy too. They’re high in magnesium and B6, which both contribute to the reduction of tiredness and fatigue and to normal energy-yielding metabolism (how our bodies make energy from food).6-9
4. Bananas are a nutritious way to satisfy your sweet tooth
You might have heard to avoid bananas if you’re trying to manage or lose weight, due to their higher sugar content. While it’s true they’re sugary (with roughly 18g of sugar per medium banana), unlike foods high in added sugars, bananas provide fibre and micronutrients and are free from fat and salt.2
5. Thiamine in bananas contributes to normal heart function
Is it good to eat bananas every day?
Yes, as bananas are nutritious and contribute to your fruit intake. Most people can safely eat one or two bananas every day. But remember, only one banana will count towards your five-a-day or Plant Points intake, so try to get other fruit and veg in for plenty of variety.
Are there any downsides to bananas?
Not many – they're pretty good for you. The only banana drawback we can think of is their relatively high sugar content.2 They do contain naturally occurring sugars, so if eaten in large quantities, they may contribute to overall sugar intake. As with all foods, moderation and variety are key and maintaining good oral hygiene is important when consuming sugary foods.
Are there any banana myths?
You might have heard that eating too many bananas is ‘dangerous’ because of their high potassium content. While having extreme levels of potassium in your system is dangerous, you’d have to eat an extreme amount of bananas to meet risky levels. For most healthy people with normal kidney function, potassium from foods such as bananas is unlikely to cause harm.13
Banana FAQs
A medium banana (roughly 97g) contains around 87 calories. There’s usually around 72-108 calories per banana, depending on the size.2
Again, it depends on the size, but a medium banana contains around 1.1g protein. You’ll find anything from 0.9-1.4g protein in most bananas.2
The final say
Feeling inspired to up your ‘nana intake? If you want something more than your lunchtime staple, our banana-based recipes might ap-peel. There’s Snickers banana chocolate ice cream, easy gluten-free banana bread, banana and pecan energy balls and more...
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Britannica. Banana – fruit [Internet]. Brittanica [cited 2026 Feb 27]. Available from: https://www.britannica.com/plant/banana-plant
2. Nutritics [cited 2026 Feb 27]. Available from: nutritics.com
3. European Commission. Characteristics [Internet]. European Commission [cited 2026 Feb 27]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6445
4. NHS Forest Health Care. Hypertension [Internet]. NHS Forest Health Care [reviewed 2024 Mar 8 cited 2026 Feb 27]. Available from: https://foresthealthcentre.nhs.uk/services/self-help/hypertension/
5. Sun C et al. The correlation between fruit intake and all-cause mortality in hypertensive patients: a 10-year follow-up study. Front Nutr [Internet]. 2024 Mar 22 [cited 2026 Feb 27]; 11: 1363574. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10995410/
6. European Commission. Characteristics [Internet]. European Commission [cited 2026 Feb 27]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6401
7. European Commission. Characteristics [Internet]. European Commission [cited 2026 Feb 27]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6498
8. European Commission. Characteristics [Internet]. European Commission [cited 2026 Feb 27]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6491
9. European Commission. Characteristics [Internet]. European Commission [cited 2026 Feb 27]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6403
10. The Association of UK Dietitians (BDA). Fibre [Internet]. BDA [reviewed 2024 Apr; cited 2026 Feb 27]. Available from: https://www.bda.uk.com/resource/fibre.html
11. British Nutrition Foundation (BNF). Food and gut health [Internet]. BNF [cited 2026 Feb 27]. Available from: https://www.nutrition.org.uk/creating-a-healthy-diet/gut-health/
12. NHS. B vitamins and folic acid [Internet]. NHS [reviewed 2020 Aug 3; cited 2026 Feb 27]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
13. National Institutes of Health (NIH). Potassium [Internet]. NIH [reviewed 2022 Jun 2; cited 2026 Feb 27]. Available from: https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
