Carbohydrate and Fiber Counts for Bananas
- ½ cup sliced bananas: 15 grams effective (net) carbohydrate plus 2 grams fiber and 67 calories.
- 1 medium banana (7 inches to 7¾ inches long): 24 grams effective (net) carbohydrate plus 3 grams fiber and 105 calories.
Glycemic Index for Bananas
The glycemic index (GI) of bananas varies depending upon how ripe the bananas are. This is because a lot of the carbohydrate in green bananas is in the form of a kind of resistant starch which we lack the enzyme to digest. As the fruit ripens, the starch is converted into readily available sugars.One study of "under-ripe" bananas came up with a glycemic index of 30. One of "slightly under-ripe bananas" that were "yellow with green sections" produced a GI of 42, while another of "over-ripe" bananas was 52. However, most studies of bananas haven't specified the ripeness, and have come up with GIs ranging from 46 to 70. An average of 52 is usually assigned to bananas.
More Information about the Glycemic Index
Glycemic Load of Bananas
- ½ cup of sliced banana: 6
banana (7 inches to 7¾ inches long): 10
More Information about the Glycemic Load
Health Benefits of Bananas
Bananas are a very good source of vitamin B6 and a good source of vitamin C, potassium, and manganese.More Information About Bananas at Calorie Count Plus.
Sources:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
USDA National Nutrient Database for Standard Reference, Release 20.
