scored 68/100
Also known as plantain
Bananas are nutrient-dense tropical fruits rich in potassium, fiber, and resistant starch, making them a convenient whole-food source of carbohydrates and micronutrients essential for cardiovascular and metabolic health.
43.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 68.
The banana is a staple fruit originating from Southeast Asia, now cultivated across tropical and subtropical regions worldwide. Its appeal in longevity nutrition stems from an exceptional potassium content (544 mg per 100g)—critical for blood pressure regulation and cardiovascular function—combined with resistant starch when slightly underripe, which acts as a prebiotic fiber. Bananas also contain notable amounts of vitamin B6, magnesium, and folate, supporting neurotransmitter synthesis and energy metabolism. The fruit's pectin and resistant starch promote healthy gut microbiota composition, linked to improved metabolic outcomes and reduced systemic inflammation. Medium-ripeness bananas offer an optimal balance: ripe bananas are easier to digest and higher in antioxidants like dopamine, while slightly green bananas contain more resistant starch for glycemic stability. This accessibility, affordability, and nutrient density have made bananas a foundational food in dietary patterns associated with longevity, particularly in Mediterranean and plant-forward diets. The natural carbohydrate content supports sustained energy without blood sugar spikes when consumed thoughtfully.
High potassium content counteracts sodium's effects on blood vessel tension, supporting healthy resting blood pressure and reducing left ventricular hypertrophy risk
Resistant starch (especially in green bananas) acts as a prebiotic, selectively feeding beneficial bacteria and increasing butyrate production for intestinal barrier integrity
Pectin and resistant starch slow gastric emptying and glucose absorption, reducing postprandial insulin spikes when consumed with protein or fat
Vitamin B6 is essential for serotonin and dopamine synthesis; ripe bananas contain trace dopamine; tryptophan content supports endogenous serotonin production
Post-exercise, bananas replenish muscle glycogen via fast-digesting carbohydrates and replace lost potassium and magnesium through sweat. The natural sugars trigger insulin release, which amplifies amino acid uptake into muscle tissue.
Breaks a fast
Morning consumption (especially with protein) is also beneficial for sustained energy. Avoid consuming alone on an empty stomach if blood glucose sensitivity is a concern; pair with fat or protein.
Per 100 g of the default form. Bars show how much higher or lower banana is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
Banana is classified as a tropical fruit (fruit). Bananas are nutrient-dense tropical fruits rich in potassium, fiber, and resistant starch, making them a convenient whole-food source of carbohydrates and micronutrients essential for cardiovascular and metabolic health.
Banana scores 68/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin B6, Vitamin C, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1.6 g of protein (~3% of the 50 g daily value).
It's a moderate source of fiber. A 140 g serving provides about 3.7 g of fiber (~13% of the 28 g daily value).
In a 140 g serving, banana is highest in Vitamin B6 (~30% DV), Vitamin C (~14% DV), Potassium (~11% DV).
Not really. A 140 g serving has about 28.3 g of net carbs (32 g total minus 3.7 g fiber).
Best after a workout. Post-exercise, bananas replenish muscle glycogen via fast-digesting carbohydrates and replace lost potassium and magnesium through sweat. The natural sugars trigger insulin release, which amplifies amino acid uptake into muscle tissue.
A typical serving is around 140 g (~124 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating banana alongside several other fruit sources.
Banana pairs nicely with: Pair with nut butter (almond or peanut) because fat slows carbohydrate absorption and increases satiety, preventing glucose spikes; Combine with Greek yogurt or cottage cheese because protein synergizes with banana's carbohydrates to stabilize blood sugar and enhance muscle protein synthesis; Mix with cinnamon because this spice may enhance insulin sensitivity and reduce postprandial glucose responses to the fruit's natural sugars; Blend with leafy greens (spinach, kale) because fat-soluble vitamins pair well with banana's water-soluble nutrients, creating a balanced micronutrient profile.
Encyclopedia entries that supply the same signature nutrients banana contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients bananacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.