Banana
One of the most reached-for fruits before and after exercise, thanks to its fast carbohydrate and meaningful potassium content.
Energy
Recovery
Heart Health
Bananas provide potassium, vitamin B6, and fiber. They support heart health and energy. Eat as a snack, add to smoothies, or bake into breads and muffins.
Banana
Per
1 medium (118g)
Calories
105
Vitamin K
0%
Vitamin A
0%
Vitamin C
11%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
8%
Potassium
9%
Calcium
0%
Fiber
3.1g
Nutrition Highlights
Potassium, vitamin B6, fast carbohydrate, resistant starch (unripe)
Fuhrman ANDI chart, 1 item
Nutrition Density Score (ANDI Score)
30
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat slightly underripe (more green) if you want more resistant starch and a lower glycemic impact; fully ripe bananas are sweeter and digest faster.
Absorption Boost
Nut butter — slows the sugar release and adds protein and fat for a more balanced snack
Eaten post-exercise — the fast carbohydrate and potassium support glycogen and electrolyte replenishment
Use Caution If
You're on a potassium-restricted diet (e.g., certain kidney conditions) — bananas are notably potassium-dense; check with a doctor
You have a latex allergy — banana is a recognized cross-reactive fruit
Storage
Store at room temperature; refrigerating slows ripening but darkens the peel (the fruit inside is unaffected).
Biomarkers to Track
Subjective
(Daily)
Exercise energy and recovery
Digestive comfort
Objective
(Quarterly)
Potassium levels
Fasting blood glucose