Robusta Banana Calories & its health Benefits

Yoga Asans

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Ever spotted a green, starchy banana at the market and wondered, “Is this a giant plantain?” Nope, it’s the intriguing Robusta banana! But how does this unique fruit stack up in the robusta banana calories department?

One Robusta banana (100 grams) typically contains 90 calories, Carbs: 21 grams
Protein: 1.3 grams, depending on its size. This is slightly less than the average Cavendish banana, which usually has around 105 calories.

Here’s a more detailed breakdown of the nutritional content of a small Robusta banana (around 100 grams):

  • Calories: 90
  • Carbs: 21 grams
  • Fiber: 3 grams
  • Protein: 1.3 grams
  • Fat: 0.3 grams
  • Potassium: 9% of the Daily Value (DV)
  • Vitamin B6: 28% of the DV
  • Vitamin C: 9% of the DV
  • Magnesium: 8% of the DV

Overall, Robusta bananas are a healthy and nutritious snack option. They are a good source of potassium, vitamin B6, and fiber, and they are relatively low in calories and fat. However, it’s important to note that the exact calorie content of a Robusta banana can vary depending on its size and ripeness.

This banana’s not only meant for a quick snack. It’s thicker, firmer, and packed with starch, making it perfect for cooking magic. Think crispy fritters, savory plantains, and even addictive chips. Unlike its sweeter cousin, the Robusta shines when it hits the heat, transforming into delicious dishes that’ll tantalize your taste buds.

So, the next time you’re at the market, don’t shy away from the Robusta banana. It’s more than just a calorie count – it’s an invitation to explore a world of culinary possibilities and unlock a hidden gem of the fruit kingdom! Lets expore the calories, nutrition & benefits of robusta banana-

Robusta Banana Calories

The Robusta banana, easily identified by its “humpy” shape, often gets swept aside in favor of its sleek Cavendish cousin. But beyond the visual difference lies a fascinating tale of calories, nutrients, and unique benefits. Let’s delve into the depths of the Robusta banana’s calorie profile, comparing it to both regular and Cavendish bananas to unravel its true potential.

Calories: Less is More, in Context:

It’s true – a small Robusta banana (around 100 grams) clocks in at 90 calories, compared to the 105 calories of a typical Cavendish banana. However, focusing solely on calories paints an incomplete picture. Here’s where things get interesting:

  • Nutrient Density Reigns Supreme: While slightly lower in calories, Robusta bananas pack a potent punch in terms of nutrients per calorie. They offer almost 30% more fiber (3 grams vs. 2.3 grams), a substantial boost in Vitamin B6 (28% RDI vs. 25% RDI), and more magnesium (8% RDI vs. 5% RDI) compared to Cavendish.
  • Quality over Quantity: Robusta bananas boast a higher concentration of resistant starch, a type of fiber that nourishes gut bacteria and potentially aids in blood sugar control. Regular bananas have minimal amounts.

Robusta Banana Calorie Breakdown Comparison:

robusta banana calories

NutrientRobusta Banana (100g)Regular Banana (100g)Cavendish Banana (100g)
Carbohydrates21 g27 g23 g
– Of which, sugar14 g14.4 g12.2 g
– Of which, fiber3 g2.6 g2.6 g
Protein1.3 g1.1 g1.1 g
Fat0.3 g0.4 g0.3 g
Vitamin B628% RDI25% RDI25% RDI
Magnesium8% RDI5% RDI5% RDI

The Bigger Picture:

While Robusta bananas might be slightly lower in calories, their impressive fiber content, higher concentration of vital nutrients, and presence of resistant starch make them a nutritionally dense choice. This means they keep you fuller for longer and may offer additional health benefits.

Beyond the Numbers:

Robusta bananas aren’t just a nutritional powerhouse; they offer a distinctive flavor profile. Their tangy, slightly acidic notes with hints of citrus and pineapple add a unique dimension to smoothies, baked goods, and even savory dishes. Additionally, their firmer texture makes them ideal for baking and using as a plantain substitute.

Don’t underestimate the “humpy” Robusta banana. Its lower calorie count is outweighed by its superior nutrient density, unique flavor, and sustainability benefits. Embrace its diverse qualities and add this hidden gem to your fruit basket for a delicious and nutritious boost.

Tip: Explore different ways to enjoy Robusta bananas! They're delicious boiled, baked, or fried (though moderation is key for fried options). They also make fantastic flour alternatives for gluten-free baking.

Health Benefits of Robusta Banana

The Robusta banana, often overshadowed by its more popular Cavendish cousin, holds a treasure trove of benefits waiting to be explored. While the calorie difference might seem minimal, delving deeper reveals a unique nutritional profile and hidden advantages that make it a worthy addition to your fruit basket.

Robusta bananas, a lesser-known variety compared to the ubiquitous Cavendish, offer a range of health benefits:

  • Rich in Nutrients: Robusta bananas contain essential vitamins and minerals such as potassium, vitamin C, and vitamin B6. Potassium supports heart health and helps regulate blood pressure, while vitamin C boosts the immune system and promotes collagen production for healthy skin.

  • Source of Dietary Fiber: These bananas are a good source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels. Fiber also supports overall gut health by promoting regular bowel movements. One of the biggest benefits lies in its superior fiber content. Compared to Cavendish bananas, Robusta boasts nearly 3 grams of fiber per 100g, translating to about 30% more in each bite.

  • Energy Booster: With their natural sugars and carbohydrates, Robusta bananas provide a quick and sustained energy boost, making them an ideal pre- or post-workout snack or a healthy addition to breakfast.

  • Heart Health: The potassium and fiber content of Robusta bananas contribute to heart health by helping to lower blood pressure, reduce cholesterol levels, and support overall cardiovascular function. Including bananas in a heart-healthy diet may lower the risk of heart disease.

  • Mood Enhancement: Bananas contain tryptophan, an amino acid that the body converts into serotonin, a neurotransmitter known for its mood-enhancing properties. Consuming Robusta bananas may help improve mood and reduce symptoms of depression and anxiety.

  • Weight Management: Despite their sweet taste, Robusta bananas are relatively low in calories and fat. Their high fiber content helps promote feelings of fullness and satiety, making them a satisfying snack choice for those watching their weight.

  • Bone Health: The vitamin B6 and potassium in Robusta bananas contribute to maintaining strong and healthy bones. Vitamin B6 plays a role in bone metabolism, while potassium helps prevent the loss of calcium in the urine, preserving bone density.

  • Contains Antioxidants: Robusta bananas contain antioxidants such as dopamine and catechins, which help protect cells from oxidative damage caused by free radicals. Antioxidants may reduce inflammation, improve immune function, and lower the risk of chronic diseases.
  • Unique Flavor: Robusta bananas offer a flavor distinct from the conventional sweetness of Cavendish. Their tangy, slightly acidic notes with hints of citrus and pineapple might take some getting used to, but they add a refreshing twist to smoothies, baked goods, and even savory dishes.

Incorporating Robusta bananas into a balanced diet can provide these health benefits and contribute to overall wellbeing. Whether eaten on their own, added to smoothies, or used in baking, Robusta bananas offer a delicious and nutritious addition to any meal or snack.

Here are some bonus tips:

  • Start small: Add a few slices of Robusta banana to your smoothie or yogurt for a taste adventure.
  • Get creative: Experiment with different recipes and cooking methods to unlock their full potential.
  • Don’t forget balance: Remember, Robusta bananas are a wonderful addition to a balanced diet, not a magic bullet. Pair them with other nutritious foods for a truly health-boosting effect.

Now, it’s your turn! Share your Robusta banana experiences in the comments below. Are you team Cavendish or team Robusta? Have you discovered any exciting recipes? Let’s chat!

Read Also – Calories in Poha

References –

Faqs Regarding Robusta Banana Calories

How many calories are in a Robusta banana?

On average, a medium-sized Robusta banana contains approximately 105 calories. However, calorie content may vary slightly depending on the size and ripeness of the banana.

What are the nutritional benefits of Robusta bananas?

Robusta bananas are rich in essential nutrients such as potassium, vitamin C, vitamin B6, fiber, and antioxidants. They provide a quick source of energy, promote heart health, aid digestion, support immune function, and contribute to overall health and wellbeing.

How does potassium in Robusta bananas benefit health?

Potassium is essential for maintaining proper fluid balance, regulating blood pressure, and supporting muscle and nerve function. Robusta bananas are an excellent source of potassium, which can help reduce the risk of hypertension and stroke.

Can Robusta bananas help with digestion?

Yes, Robusta bananas are high in dietary fiber, which promotes digestive health by preventing constipation, supporting regular bowel movements, and nourishing beneficial gut bacteria.

Are Robusta bananas a good source of vitamin C?

Yes, Robusta bananas contain vitamin C, an antioxidant that supports immune function, collagen production, and skin health. Including Robusta bananas in your diet can help boost your vitamin C intake and enhance overall immune health.

How do the antioxidants in Robusta bananas benefit health?

Antioxidants found in Robusta bananas, such as dopamine and catechins, help protect cells from oxidative damage caused by free radicals. Consuming Robusta bananas regularly may reduce the risk of chronic diseases and support longevity.

Are there any weight management benefits associated with Robusta bananas?

Robusta bananas are low in fat and calories, making them a nutritious choice for weight management and healthy snacking. Their natural sweetness can satisfy cravings for sweets while providing essential nutrients and energy.

Can Robusta bananas be included in a balanced diet for overall health and wellness?

Yes, Robusta bananas are a versatile and nutritious fruit that can be enjoyed as part of a balanced diet. They provide essential nutrients, promote satiety, and contribute to overall health and wellness when consumed as part of a varied and balanced eating pattern.

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