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Mashed banana Calories
Source of potassium and fiber, naturally sweet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mashed banana (120 g) has 107 calories. That works out to 89 calories per 100 g. It contains 27.4 g of carbs, 1.3 g of protein, 0.4 g of fat and 3.1 g of fiber. Its 0.4 mg of B6 covers 26% of the Daily Value. Its glycemic index is 51 (medium), so it raises blood sugar at a moderate pace.
Mashed banana Nutrition Facts
Selected: 1 piece (medium) · 120 g
107
KCAL / 120G
Carbs
27.4g
· 10% DV
Protein
1.3g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 4% · Fat 3%
Mashed banana nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 27.4 g | 10% |
| Fiber | 3.1 g | 11% |
| Protein | 1.3 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Mashed banana?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 107 kcal |
| 2 tablespoon (diced) | 30 g | 27 kcal |
| ½ piece (half) | 60 g | 53 kcal |
| 1 piece (extra small) | 60 g | 53 kcal |
| 1 piece (small) | 90 g | 80 kcal |
| 100 g | 100 g | 89 kcal |
| 1 serving (medium) | 100 g | 89 kcal |
| 1 piece (large) | 150 g | 134 kcal |
| 1 piece (extra large) | 180 g | 160 kcal |
| 1 cup (chopped) | 200 g | 178 kcal |
Calculated from 89 calories per 100 g.
Frequently Asked Questions About Mashed banana
How do you make mashed banana?
To make mashed banana, peel a ripe banana and press it with a fork until it reaches the texture you want. Use a blender for a smoother purée, or leave a few soft lumps for pancakes, porridge, or baking.
Can you freeze mashed banana?
Yes, mashed banana freezes well. Portion it into an airtight container or freezer bag, leaving a little room for expansion. Thawed banana may look watery or separated, so stir it and use it in smoothies or baking.
How long does mashed banana last in the fridge?
Mashed banana is best used within one to two days when kept covered in the refrigerator. It may turn brown from air exposure; discard it if it develops mold, an off smell, or an unusual texture.
Can mashed banana replace eggs in baking?
Yes, mashed banana can replace eggs in some cakes, muffins, and quick breads. It adds moisture and sweetness, but may make the result denser and give it a banana flavor, so it is not a reliable swap in every recipe.
Why does mashed banana turn brown?
Mashed banana turns brown because its flesh reacts with oxygen after it is exposed to air. Stirring in a little lemon juice and covering it tightly slows the discoloration, though the color change alone does not mean it has spoiled.
Which bananas are best for mashed banana?
Very ripe bananas are best for mashed banana because they are soft, sweet, and easy to crush. Choose fruit with yellow skin and brown speckles; green or just-yellow bananas are firmer and taste less sweet.
Can babies eat mashed banana, and when can they start?
Yes, mashed banana can be offered when a baby is ready for solid foods, generally around six months. Serve it soft and plain, with the baby seated upright, and make sure the texture suits their eating skills.
Can dogs eat mashed banana?
Yes, dogs can have a small amount of plain mashed banana as an occasional treat. Avoid added sugar, chocolate, and sweeteners, and do not serve the peel; too much banana can upset a dog's digestion.
Can mashed banana replace sugar in a recipe?
Mashed banana can replace some of the sugar in moist recipes such as muffins, but it does not behave exactly like sugar. It adds moisture and a distinct flavor, so the recipe may need less liquid and may bake differently.
Can you use mashed banana in pancakes?
Yes, mashed banana works well in pancakes, adding sweetness and a soft texture. It can be mixed into the batter, but the extra moisture may make pancakes tender, so cook them over moderate heat and flip them carefully.
Mashed banana Vitamins & Minerals
Vitamins
B6
0.44mg · 26% DV
Vitamin C
10.44mg · 12% DV
B5
0.4mg · 8% DV
B2
0.09mg · 7% DV
Minerals
Manganese
0.32mg · 14% DV
Potassium ⭐
430mg · 13% DV
Copper
0.09mg · 10% DV
Magnesium
32mg · 8% DV
Sodium
1.2mg · 0% DV
Mashed banana Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mashed banana
To burn the 107 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mashed banana?
Mashed banana is simply a peeled, ripe banana crushed with a fork or blended to a smooth consistency. It is a handy way to prepare the fruit rather than a dish tied to one particular cuisine. Ripe bananas are naturally sweet, so the mash usually needs no added sugar.
Soft and creamy, it works stirred into porridge or yoghurt, spread on toast, or mixed into pancake and baking batters. It is also easy to eat on its own as a snack. In many kitchens, it is a quick addition to breakfast or a way to use up very ripe fruit. Mashed banana provides fibre and potassium. Pair it with yoghurt or oats for a more filling breakfast, or leave it slightly chunky if you prefer more texture.
How Nutritious Is Mashed banana?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mashed banana Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mashed banana Contain Allergens?
No known major allergens
Which Diets Is Mashed banana Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mashed banana Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.