Fruit
raw overripe banana.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
89
PROTEIN
1.1g
CARBS
22.8g
FAT
0.30g
FIBER
2.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories89kcal—
Protein1.1g2%
Carbohydrates22.8g8%
Fiber2.6g9%
Sugar15.2g30%
Total fat0.30g0%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water74.9g—
MINERALS
Sodium1.0mg0%
Potassium358mg8%
Calcium5.0mg0%
Iron0.30mg2%
Magnesium27mg6%
Phosphorus22mg2%
Zinc0.15mg1%
Copper0.08mg9%
Manganese0.27mg12%
Selenium1.0µg2%
VITAMINS
Vitamin A3.0µg0%
Vitamin C8.7mg10%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K0.50µg0%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.67mg4%
Pantothenic acid (B5)0.33mg7%
Vitamin B60.37mg22%
Folate (B9)20µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup225g
1 tablespoon14.1g
1 teaspoon4.7g
1 ml0.9g
1 liter937.5g
1 piece118g
HEALTH BENEFITS
Why eat it.
- ✓Provides a quick source of easily digestible energy due to the conversion of starches to simple sugars.
- ✓Easier to digest than less ripe bananas because the resistant starch has broken down.
- ✓Contains higher levels of antioxidants, particularly as dark spots develop, which help combat oxidative stress.
- ✓Remains a rich source of potassium, crucial for maintaining healthy blood pressure and heart function.
COOKING TIPS
In the kitchen.
- 1Perfect for baking in recipes like banana bread, muffins, and pancakes, as their high sugar content provides natural sweetness and their mushy texture adds moisture.
- 2Mash and use as a natural sweetener or fat replacer in oatmeal, smoothies, or baked goods.
- 3Freeze sliced overripe bananas and blend them to create a simple, dairy-free 'nice cream'.
- 4When substituting in recipes, one medium mashed overripe banana is approximately 1/2 cup.
STORAGE
Keep it fresh.
- To slow down further ripening, store whole overripe bananas in the refrigerator for up to a week; the peel will turn black, but the fruit inside remains usable for baking.
- For long-term storage, peel and mash or slice the bananas, then freeze in an airtight container or freezer bag for up to 3-4 months.
FAQ
Frequently asked questions.
Are overripe bananas healthier than yellow bananas?
Overripe bananas offer different benefits; they contain higher levels of antioxidants and are easier to digest because their starches have converted into simple sugars. However, they have a higher glycemic index, meaning they raise blood sugar more quickly than less ripe bananas.
How many calories and carbs are in an overripe banana?
Per 100g, an overripe banana contains approximately 89 calories and 22.8g of carbohydrates. While the calorie count remains similar to a yellow banana, the carbohydrate profile shifts from complex starches to simple sugars like glucose and fructose.
Can diabetics eat overripe bananas?
Diabetics should consume overripe bananas with caution. Because the resistant starch has broken down into sugar, they have a higher glycemic index which can cause faster blood sugar spikes compared to green or firm yellow bananas.
Are overripe bananas keto-friendly?
No, overripe bananas are not keto-friendly. With nearly 23g of carbohydrates per 100g, a single medium banana can exceed the daily carb limit for most people on a strict ketogenic diet.
What are the best ways to use overripe bananas in cooking?
Their high sugar content and soft texture make them ideal for baking banana bread, muffins, and pancakes. They also serve as an excellent natural sweetener and thickener for smoothies or 'nice cream' (frozen banana soft serve).
How do overripe bananas taste compared to yellow ones?
Overripe bananas are significantly sweeter and have a more intense, aromatic banana flavor. The texture is very soft, creamy, and mushy, which makes them less ideal for eating whole but perfect for mashing.
How should I store overripe bananas if I'm not ready to use them?
You can peel them and store them in an airtight freezer-safe bag for up to 3-6 months. Frozen overripe bananas are perfect for blending directly into smoothies or using in future baking projects.
How can I tell if an overripe banana has gone bad?
While dark spots and a soft texture are normal, you should discard the banana if you see visible mold, notice an off-putting fermented or alcohol-like smell, or if liquid is leaking from the peel.
Why are overripe bananas easier to digest?
As a banana ripens, its resistant starch—which can be hard for some people to process—breaks down into simple sugars. This makes overripe bananas much gentler on the digestive system and provides a quicker source of energy.
Can I use overripe bananas as a substitute for eggs or sugar?
Yes, one mashed overripe banana can often replace one egg in vegan baking to provide moisture and binding. Because they are so sweet, you can also reduce the amount of added granulated sugar in recipes when using them.
