Are Bananas Keto-Friendly?

Are Bananas Keto-Friendly?

Did you know? Bananas may help you prevent high blood pressure, asthma, cardiovascular disease, diabetes, and even cancer. It may also help aid digestive problems. 

Yes, bananas are truly an iconic healthy golden fruit. But if you're on a keto diet, you might be thinking if bananas are still a great healthy choice. Here's the answer. 

Nutritional Content of Bananas

When you're on a keto diet, it's essential to know the nutritional content of the foods you want to eat to avoid messing up your weight loss journey. 

A serving of banana is about 126 grams. It is rich in vitamins and minerals, including:

  • Potassium - 450 mg
  • Manganese - 0.3 mg
  • Magnesium - 34 mg
  • Folate - 25.0 mcg
  • Riboflavin - 0.1 mg
  • Niacin - 0.8 mg
  • Iron - 0.3 mg
  • Vitamin B6 - 0.9 mg
  • Vitamin 6 - 9 mg
  • Dietary Fiber - 3g
  • Protein - 1 g
  • Vitamin A - 81 IU

A serving of banana contains 30 g of carbs, 110 calories, and 1 g of protein. Bananas are naturally free of sodium, cholesterol, and fat. 

What are the Benefits of Bananas?

What's great about bananas is that not only it is widely available, but it is also packed with health benefits. 

High in Potassium

Bananas are high in potassium, a mineral and an electrolyte that helps the muscles work, including the muscles that control your breathing and heartbeat.

It can also help reduce the effect of sodium on blood pressure. 

Can help prevent asthma

According to British research, children who ate one banana a day had a 34% less chance of developing asthma.[1] 

Bananas can improve your heart health.

Bananas are rich in fiber, vitamin C, potassium, and vitamin B6, which supports heart health. 

Are Bananas Keto-Friendly?

A person who is in a keto diet should eat lots of foods that are high in fat and low in carbs.

The suggested carb intake for a keto dieter is only 20 g per day.

This is to encourage the body to enter ketosis, a process in which the body uses stored fat as energy instead of sugar. 

A serving of banana contains 30 g of carbs, meaning eating one whole banana will take up your carb intake for the entire day. 

Ideal Portion for Eating Bananas

Yes, bananas are loaded with a big chunk of carb content, but that doesn't mean you can enjoy this tasty portable snack. 

If you must eat a banana, only eat half of it. An extra small banana (less than 6 inches long, about 81 grams) should be enough as it contains 19 g of carbs already. 

What's a Great Alternative to Bananas?

Nature has blessed us with so many tasty fruits to enjoy. If bananas concern you, you can pick other keto-friendly fruits to enjoy. 

Avocados, for example, are a perfect alternative to bananas. They have higher potassium content than bananas and are actually keto-friendly. 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.