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Banana-based raw paste, naturally energy-dense
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Raw banana paste (30 g) has 27 calories. That works out to 89 calories per 100 g. It contains 6.8 g of carbs, 0.3 g of protein, 0.1 g of fat and 0.8 g of fiber. Its 0.1 mg of B6 covers 6% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
27
KCAL / 30G
Carbs
6.8g
· 2% DV
Protein
0.3g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.8g
· 3% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 0.3 g | 1% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 27 kcal |
| 1 tablespoon (small) | 15 g | 13 kcal |
| 4 tablespoon (large) | 60 g | 53 kcal |
| 100 g | 100 g | 89 kcal |
| 1 piece (small) | 100 g | 89 kcal |
| 1 piece (medium) | 120 g | 107 kcal |
| 1 cup (whole) | 225 g | 200 kcal |
Calculated from 89 calories per 100 g.
Raw banana paste is made by peeling a ripe banana and mashing it until smooth. Use a fork for a small portion or a blender for a finer texture; add a little water only if it seems too thick.
Raw banana paste turns brown because the cut fruit reacts with oxygen. A few drops of lemon juice can slow the discoloration; keeping the paste covered and using it soon after making it also helps.
Raw banana paste lasts about one to two days in the refrigerator when stored in a sealed container. For the freshest flavor and color, use it promptly, and discard it if it develops an unusual smell or signs of spoilage.
Yes, raw banana paste can be frozen in small portions. Freeze it in an airtight container or ice-cube tray, then thaw it in the refrigerator; the texture may become watery, so stir it before adding it to a smoothie or batter.
Use ripe, yellow bananas for raw banana paste because they mash easily and taste sweeter. Green bananas are firmer and starchier, so they are harder to puree smoothly and produce a less sweet result.
Yes, a baby who is ready for solid foods can have plain raw banana paste. Mash it thoroughly and offer it by spoon while the baby is sitting upright; start with a small amount and watch for any reaction.
Yes, raw banana paste can replace eggs in some baking recipes, especially moist cakes and quick breads. It adds banana flavor and moisture, though it may make baked goods denser and will not work as a universal egg substitute.
Raw banana paste works well stirred into oatmeal, yogurt, or breakfast cereal. It adds natural sweetness and a soft texture; mix it in just before eating to limit browning.
Yes, raw banana paste blends easily into smoothies and makes them thicker and creamier. Pair it with milk, yogurt, or a plant-based drink, and blend with frozen fruit for a colder, thicker drink.
Yes, raw banana paste is essentially mashed banana prepared without cooking. The term usually describes a smooth puree rather than chunky slices, so mash it with a fork or blend it depending on the texture your recipe needs.
Vitamins
B6
0.11mg · 6% DV
Vitamin C
2.61mg · 3% DV
B5
0.1mg · 2% DV
B2
0.02mg · 2% DV
Minerals
Manganese
0.08mg · 3% DV
Potassium ⭐
107mg · 3% DV
Copper
0.02mg · 2% DV
Magnesium
8.1mg · 2% DV
Sodium
0.3mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 27 calories in 2 tablespoon (medium) (30 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.
Raw banana paste is simply fresh banana, peeled and mashed without cooking. Ripe fruit gives it a naturally sweet flavour and a soft, smooth-to-slightly-lumpy texture. It can be spooned into porridge or yoghurt, spread on toast, or blended into a smoothie; in many kitchens, mashed banana is also used to sweeten batters and baked goods.
Its energy comes mainly from carbohydrates, with some fibre, so it makes a convenient quick snack or breakfast addition. Pair it with yoghurt, oats or nut butter for a more substantial meal. Use it soon after mashing, since the colour and fresh flavour are best before it begins to brown.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
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
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.