Can you eat 4 bananas a day?
In this article, we will answer the question “Can you eat 4 bananas a day?”, and how many calories and carbs are in a banana.
Can you eat 4 bananas a day?
Yes, you can eat 4 bananas a day. Your unique calorie and nutrient requirements determine how many bananas you can eat per day without worrying about unhealthy consequences.
Generally, you should not exceed eating 1-2 bananas per day. There are a few deciding factors that determine the number of bananas you can safely eat per day. These are discussed below.
The nutritional profile of a medium-sized, fresh banana (118 grams) is given in the table below.
|Vitamin C||17% of the Daily Value (DV)|
|Vitamin B6||22% of the DV|
|Potassium||12% of the DV|
|Manganese||16% of the DV|
|Magnesium||8% of the DV|
Besides, bananas are packed with plant compounds that have proven anti-stress and anti-inflammatory properties. According to the World Health Organization, you should eat five servings of fruits and vegetables per day for a sound mind and body.
Very low in protein and fat
Sugars constitute a major calorie portion of bananas, leaving only 8% for fats and proteins combined. Unlike what the diet culture may have you believe, fats are essential to your health. They are not only a source of energy but they also improve brain health, contribute to hormone production, and absorb fat-soluble vitamins.
Proteins,on the other hand, are needed for proper immune function, tissue repair, muscle building, and bone health.
Although the bananas are wholesome, they are not nutritionally complete. If you like to snack on bananas, supplement it with protein or a healthy fat-containing food such as a handful of walnuts, peanut butter, or a boiled egg.
Too much of a good thing
Bananas provide a fair share of calories but if you eat too much of it, unhealthy weight gain will be the consequence. Unripe or green bananas are rich in starch that breaks down into sugar as the fruit ripens over time.
The rich amount of carb (over 80%) content of bananas is why you should be cautious of over-consumption. Indulging in high-carb foods is especially unhealthy for individuals with blood sugar conditions such as diabetes or prediabetes.
Moreover, you should never rely on a single fruit for complete nutrition. If you like to eat bananas, keep its portion size moderate so you have plenty of room to eat other fruits and veggies for a nutritionally balanced meal.
The bottom line
Moderation is the key. Eating 1-2 bananas per day should provide you with enough nutrients that you need from this fruit. For a healthy body and mind, you should turn to other nutrient-dense fruits and vegetables. Opting for a moderate intake of food helps prevent unhealthy weight gain and nutritional deficiencies.
How many calories are in various sizes of bananas?
The caloric value of different sizes of bananas is given in the table below. When unsure about the size of your bananas, use a simple reference that a single banana contains 100 calories on average. Of these 100 calories, 93% come from carbs, 4% from protein, and 3% from fat.
|Size of bananas||Calories|
|Extra small (shorter than 6 inches, 81 grams)||72|
|Small (6–7 inches, 101 grams)||90|
|Medium (7–8 inches, 118 grams)||105|
|Large (8–9 inches, 136 grams)||121|
|Extra large (9 inches or longer, 152 grams)||135|
|Sliced (1 cup, 150 grams)||134|
|Mashed (1 cup, 225 grams)||200|
How many carbs are in a banana?
The following table shows the carb content of standard banana sizes.
|Size of the banana||Carbs|
|Extra small (shorter than 6 inches, 81 grams)||19 grams|
|Small (6–7 inches, 101 grams)||23 grams|
|Medium (7–8 inches, 118 grams)||27 grams|
|Large (8–9 inches, 136 grams)||31 grams|
|Extra large (9 inches or longer, 152 grams)||35 grams|
|Sliced (1 cup, 150 grams)||34 grams|
|Mashed (1 cup, 225 grams)||51 grams|
Since a banana contains 2-4 grams of fiber on average, subtract 2-4 grams from the total number of carbs in a banana to obtain the ‘net carb value’ of the banana.
How do bananas affect weight loss?
An experiment was conducted to examine the effect of unripe banana starch body weight and insulin sensitivity. The study included obese, diabetic participants.
The study showed that taking 24 grams of banana starch each day for 4 weeks resulted in weight loss of 2.6 lbs (1.2 kg), while also improving insulin sensitivity.
Several other studies have shown that taking high-fiber fruit helps you with weight loss. An important ingredient of such fruits is the resistant starch which aids weight loss by curbing your appetite and creating a sense of fullness.
All things considered, bananas may help you lose weight but they are not suitable for a low-carb diet.
Other FAQs about Bananas that you may be interested in.
In this article, we answered the question “Can you eat 4 bananas a day?”, and how many calories and carbs are in a banana.