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Banana (mashed) Calories
Source of potassium, fiber, and vitamin B6
CALORIES
GI
POTASSIUM
FIBER
Banana (mashed) Nutrition Facts
Selected: 100 g
89
KCAL / 100G
Carbs
22.8g
· 93%
Protein
1.1g
· 4%
Fat
0.3g
· 3%
Fiber
2.6g
Banana (mashed) Vitamins & Minerals
Vitamins
B6
0.37mg · 22% DV
Vitamin C
8.7mg · 10% DV
B5
0.33mg · 7% DV
B2
0.07mg · 5% DV
Minerals
Potassium ⭐
358mg · 11% DV
Magnesium
27mg · 6% DV
Phosphorus
22mg · 3% DV
Selenium
1µg · 2% DV
Banana (mashed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Banana (mashed) 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 Banana (mashed) Contain Allergens?
No known major allergens
Which Diets Is Banana (mashed) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Banana (mashed) Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Banana (mashed)
Banana (mashed) — Frequently Asked Questions
How can I stop mashed banana from turning brown so quickly?
Mashed banana browns fast when exposed to air. A little lemon juice, pressing wrap directly onto the surface, and refrigerating it can slow the discoloration.
How long does mashed banana keep in the fridge?
It is best used the same day for the freshest taste and texture. In a clean airtight container it can keep briefly in the refrigerator, but discard it if the smell, color, or flavor changes noticeably.
Can mashed banana be frozen?
Yes, it freezes well in small portions. After thawing it may be softer and more watery, so it works best in smoothies, porridge, pancakes, or baking.
Is mashed banana a good first food for babies?
It is commonly used as an early food because it is soft and easy to mash. New foods should still be introduced one at a time, and age-appropriate guidance from a pediatric professional matters.
Is mashed banana better before or after a workout?
It can work at either time. Before training it is a convenient carb-rich option, while after training it is often more balanced when paired with a protein source such as yogurt or milk.
What foods pair well with mashed banana?
It goes well with oats, yogurt, cinnamon, peanut butter, cocoa, and chia. Pairing it with protein or fat can make it more filling than eating it on its own.
Does cooking mashed banana change its nutrition?
Cooking mainly changes texture and water content, which can affect how concentrated it seems. Some heat-sensitive vitamins may decrease, but its basic carbohydrate and fiber content does not simply disappear.
Does mashed banana cause constipation or help digestion?
That can depend on ripeness and the individual. Riper banana is often easier to tolerate, while overall fluid intake and the rest of the diet also affect how it feels digestively.
Why is mashed banana used so often in no-added-sugar baking?
It adds natural sweetness and also helps bind batters. That makes it useful in pancakes, muffins, and oat-based recipes where you want both moisture and structure.
Is it okay to eat mashed banana every day?
For most people, yes, as part of a varied diet. It is still better to rotate different fruits rather than rely on one food all the time, especially if you have specific medical needs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.