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Semi-green banana Calories
Source of resistant starch and potassium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Semi-green banana (118 g) has 105 calories. That works out to 89 calories per 100 g. It contains 27 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 25% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Semi-green banana Nutrition Facts
Selected: 1 piece (medium) · 118 g
105
KCAL / 118G
Carbs
27g
· 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 92% · Protein 4% · Fat 4%
Semi-green banana nutrition facts table · 1 piece (medium) (118 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.18 mg | 0% |
| Total carbohydrate | 27 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 Semi-green banana?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 118 g | 105 kcal |
| 1 piece (mini) | 55 g | 49 kcal |
| 1 piece (small) | 80 g | 71 kcal |
| 100 g | 100 g | 89 kcal |
| 1 piece (large) | 136 g | 121 kcal |
| 1 cup (small) | 150 g | 134 kcal |
| 1 piece (extra large) | 160 g | 142 kcal |
| 1 cup (large) | 225 g | 200 kcal |
Calculated from 89 calories per 100 g.
Frequently Asked Questions About Semi-green banana
Can you eat a semi-green banana?
Yes, you can eat a semi-green banana raw. It is firmer and less sweet than a fully yellow banana, and its starchy texture may feel slightly chalky. If you prefer a softer, sweeter taste, leave it at room temperature until the peel turns yellow.
Does a semi-green banana contain resistant starch?
Yes, a semi-green banana contains resistant starch, which becomes less abundant as the fruit ripens and its starches turn into sugars. Resistant starch is fermented by gut bacteria, so eating one may cause gas or bloating for some people.
How do you ripen a semi-green banana quickly?
To ripen a semi-green banana faster, put it in a paper bag with an apple or pear and leave it at room temperature. These fruits release ethylene, which speeds ripening. Avoid sealing the banana in plastic, where trapped moisture can encourage spoilage.
Is a semi-green banana better for blood sugar than a ripe banana?
A semi-green banana may raise blood sugar more gradually than a very ripe one because it has more resistant starch and less converted sugar. It still contains carbohydrates, so people with diabetes should account for it in their meal plan and monitor their own response.
Can a semi-green banana cause constipation?
It can contribute to constipation for some people. A semi-green banana is firm and contains resistant starch, which may slow digestion; individual responses vary. If you notice this effect, try a riper banana and drink enough fluids.
How should you store semi-green bananas?
Keep semi-green bananas at room temperature until they reach the ripeness you want. Refrigeration can darken the peel and slow further ripening, so chill them only once they are ripe if you want to slow softening.
Can you freeze a semi-green banana?
Yes. Peel and slice a semi-green banana before freezing it, since the peel becomes difficult to remove when frozen. Freeze the slices separately on a tray, then transfer them to a sealed container; thawed banana is soft, making it best for smoothies or baking.
Can you cook a semi-green banana?
Yes, a semi-green banana can be cooked, although it is not as starchy as a plantain. Try pan-frying or boiling slices until tender. Cooking softens its firm texture, but the mild sweetness of a dessert banana remains.
Why does a semi-green banana taste dry or chalky?
A semi-green banana can taste dry or chalky because much of its starch has not yet converted into sugars and its flesh is still firm. Let it ripen at room temperature for a sweeter taste and softer texture.
Can you use a semi-green banana in a smoothie?
Yes, a semi-green banana works in a smoothie, but it makes the drink less sweet and can give it a thicker, starchier texture. Blend it thoroughly with enough liquid; use a riper banana if you want a smoother, naturally sweeter result.
Semi-green banana Vitamins & Minerals
Vitamins
B6
0.43mg · 25% DV
Vitamin C
10.27mg · 11% DV
B5
0.39mg · 8% DV
B2
0.09mg · 7% DV
Minerals
Manganese
0.32mg · 14% DV
Potassium ⭐
422mg · 12% DV
Copper
0.09mg · 10% DV
Magnesium
32mg · 8% DV
Sodium
1.18mg · 0% DV
Semi-green banana Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Semi-green banana
To burn the 105 calories in 1 piece (medium) (118 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 Semi-green banana?
A semi-green banana is a banana picked or eaten before it has fully ripened, while its peel still has a green tinge. It is firmer, less sweet and more starchy than a yellow banana, and is usually peeled and eaten raw. It works well sliced into porridge or yoghurt, or as a simple snack; in places where bananas are cooked while still green, it can also be added to savoury dishes.
At this stage, it provides resistant starch as well as potassium and fibre. Leave it at room temperature for a few days if you prefer a softer, sweeter fruit. Pair it with yoghurt or nuts for a more filling snack.
How Nutritious Is Semi-green 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 Semi-green 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 Semi-green banana Contain Allergens?
No known major allergens
Which Diets Is Semi-green 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
✓ Suitable
Low FODMAP
— Not suitable
Semi-green 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.