A Green banana is an elongated, edible fruit – botanically a berry produced by several kinds of large herbaceous flowering plants in the genus Musa. In some countries, bananas used for cooking may be called “plantains”, distinguishing them from dessert bananas. The fruit is variable in size, color, and firmness, but is usually elongated and curved, with soft flesh rich in starch covered with a rind, which may be green, yellow, red, purple, or brown when ripe. The fruits grow in clusters hanging from the top of the plant. Almost all modern edible seedless (parthenocarp) bananas come from two wild species – Musa acuminata and Musa balbisiana. The scientific names of most cultivated bananas are Musa acuminata, Musa balbisiana, and Musa × paradisiaca for the hybrid Musa acuminata × M. balbisiana, depending on their genomic constitution. The old scientific name for this hybrid, Musa sapientum, is no longer used.
| Raw Banana Quick Facts | |
|---|---|
| Name: | Raw Banana |
| Scientific Name: | Musa acuminata Colla. |
| Origin | Southeast Asia and Australia |
| Colors | White to cream |
| Shapes | Elongated, cylindrical and slightly curved |
| Flesh colors | White to cream |
| Calories | 134 Kcal./cup |
| Major nutrients | Vitamin B6 (42.31%) Carbohydrate (26.35%) Manganese (17.61%) Vitamin C (14.56%) Copper (13.00%) |
Raw bananas are used to make scrumptious meals. It is used in northern part of the country to make curries, koftas, pakoras and kebabs. In South India, raw banana chips. It could be boiled, steamed, batter fried, stir-fried, deep fried, mashed, curried and stuffed in salads. The fruit is a powerhouse of nutrients. Nutritionists say that green bananas are high in fiber and are helpful for people with digestive and bowel problems. It is helpful for people suffering from constipation and IBS. It has potassium which acts as vasodilator. Potassium regulates the level of blood pressure. Green bananas have high content of protopectin which gives off methylene gas and convert starch into digestible fiber.
| Name | Raw Banana |
|---|---|
| Scientific Name | Musa acuminata Colla. |
| Native | Southeast Asia and Australia |
| Common/English Name | Green banana, Kaccha kela, Vaayaka, Plantain Banana |
| Fruit shape & size | Elongated, cylindrical and slightly curved |
| Fruit weight | 125 and 200 grams |
| Flesh color | White to cream |
| Fruit peel | Thick, smooth, and green |
| Texture | Fibrous |
| Flavor/aroma | Semi-bitter, starchy-tart |
| Seed | Tiny, infertile |
| Major Nutritions | Vitamin B6 (Pyridoxine) 0.55 mg (42.31%) Carbohydrate 34.26 g (26.35%) Manganese, Mn 0.405 mg (17.61%) Vitamin C (Ascorbic acid) 13.1 mg (14.56%) Copper, Cu 0.117 mg (13.00%) Potassium, K 537 mg (11.43%) Total dietary Fiber 3.9 g (10.26%) Vitamin B5 (Pantothenic acid) 0.501 mg (10.02%) Magnesium, Mg 40 mg (9.52%) Histidine 0.116 g (9.42%) |
| Calories in 1 cup, sliced (150 g) |
Nutritional value of Bananas, raw
Calories 134 Kcal. Calories from Fat 4.41 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 112.36 g | N/D |
| Energy | 134 Kcal | N/D |
| Energy | 556 kJ | N/D |
| Protein | 1.64 g | 3.28% |
| Total Fat (lipid) | 0.49 g | 1.40% |
| Ash | 1.23 g | N/D |
| Carbohydrate | 34.26 g | 26.35% |
| Total dietary Fiber | 3.9 g | 10.26% |
| Total Sugars | 18.34 g | N/D |
| Sucrose | 3.58 g | N/D |
| Glucose (dextrose) | 7.47 g | N/D |
| Fructose | 7.28 g | N/D |
| Maltose | 0.01 g | N/D |
| Starch | 8.07 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 8 mg | 0.80% |
| Iron, Fe | 0.39 mg | 4.88% |
| Magnesium, Mg | 40 mg | 9.52% |
| Phosphorus, P | 33 mg | 4.71% |
| Potassium, K | 537 mg | 11.43% |
| Sodium, Na | 2 mg | 0.13% |
| Zinc, Zn | 0.23 mg | 2.09% |
| Copper, Cu | 0.117 mg | 13.00% |
| Manganese, Mn | 0.405 mg | 17.61% |
| Selenium, Se | 1.5 µg | 2.73% |
| Fluoride | 3.3 µg | 0.08% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water-soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.047 mg | 3.92% |
| Vitamin B2 (Riboflavin) | 0.109 mg | 8.38% |
| Vitamin B3 (Niacin) | 0.998 mg | 6.24% |
| Vitamin B5 (Pantothenic acid) | 0.501 mg | 10.02% |
| Vitamin B6 (Pyridoxine) | 0.55 mg | 42.31% |
| Vitamin B9 (Folate) | 30 µg | 7.50% |
| Folate, food | 30 µg | N/D |
| Folate, DEF | 30 µg | N/D |
| Choline | 14.7 mg | 2.67% |
| Vitamin C (Ascorbic acid) | 13.1 mg | 14.56% |
| Fat-soluble Vitamins | ||
| Vitamin A, RAE | 4 µg | 0.57% |
| Vitamin A, IU | 96 IU | N/D |
| Beta Carotene | 39 µg | N/D |
| Alpha Carotene | 38 µg | N/D |
| Betaine | 0.1 mg | N/D |
| Lutein + zeaxanthin | 33 µg | N/D |
| Vitamin E (alpha-tocopherol) | 0.15 mg | 1.00% |
| Tocopherol, beta | 0.03 mg | N/D |
| Tocopherol, gamma | 0.01 mg | N/D |
| Tocopherol, delta | 0.09 mg | N/D |
| Vitamin K (phylloquinone) | 0.8 µg | 0.67% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.168 g | N/D |
| capric acid 10:00 (decanoic acid) | 0.002 g | N/D |
| Lauric acid (dodecanoic acid) 12:00 | 0.003 g | N/D |
| Myristic acid 14:00(Tetradecanoic acid) | 0.003 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.153 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.007 g | N/D |
| Fatty acids, total monounsaturated | 0.048 g | N/D |
| Palmitoleic acid 16:1 (hexadecenoic acid) | 0.015 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.033 g | N/D |
| Fatty acids, total polyunsaturated | 0.109 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.069 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.041 g | N/D |
| Phytosterols | 24 mg | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.013 g | 2.95% |
| Threonine | 0.042 g | 2.39% |
| Isoleucine | 0.042 g | 2.51% |
| Leucine | 0.102 g | 2.76% |
| Lysine | 0.075 g | 2.24% |
| Methionine | 0.012 g | N/D |
| Cystine | 0.013 g | N/D |
| Phenylalanine | 0.074 g | N/D |
| Tyrosine | 0.013 g | N/D |
| Valine | 0.07 g | 3.31% |
| Arginine | 0.074 g | N/D |
| Histidine | 0.116 g | 9.42% |
| Alanine | 0.06 g | N/D |
| Aspartic acid | 0.186 g | N/D |
| Glutamic acid | 0.228 g | N/D |
| Glycine | 0.057 g | N/D |
| Proline | 0.042 g | N/D |
| Serine | 0.06 g | N/D |
| Flavan-3-ols | Amount | % DV |
|---|---|---|
| (+)-Catechin | 9.2 mg | N/D |
| Flavonols | Amount | % DV |
|---|---|---|
| Kaempferol | 0.2 mg | N/D |
| Quercetin | 0.1 mg | N/D |
| Proanthocyanidin | Amount | % DV |
|---|---|---|
| Proanthocyanidin dimers | 0.6 mg | N/D |
| Proanthocyanidin trimers | 0.6 mg | N/D |
| Proanthocyanidin 4-6mers | 2.8 mg | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not rxharun.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/
Health Benefits of Raw Bananas
Raw banana offers various health benefits such as:
- Potassium content
Raw bananas have a high content of potassium. Bananas (small) offer 362 milligrams of potassium and medium bananas offer 422 milligrams of the mineral. Large bananas offer 487 milligrams of potassium i.e. more than 10 percent of the daily recommended amount of 4700 milligrams for healthy adults.
- Rich in fiber
Green bananas are a great source of fiber which has a crucial role in promoting digestive health and heart health. A serving of 100 grams offers 2.6 grams of fiber which adds bulk to the stool, ensures bowel regularity, and facilitates smooth digestion. Fiber manages cholesterol levels which lower the chances of stroke and attack. Fiber-rich foods ease the digestion process. The intake of raw bananas helps to control levels of cholesterol keeping the heart healthy and lowering the chances of stroke.
- Healthy heart
Green bananas are rich in potassium. Serving size of 1 cup offers 531 milligrams of potassium which has a crucial role in the functioning of kidneys. Potassium acts as a vasodilator that ensures healthy blood pressure levels.
- Healthy weight
Green bananas have dietary fiber which takes a long time to digest and induce the feeling of fullness and satiety. It helps to fulfill the cravings.
- Vitamin content
Green bananas have vitamins and minerals such as potassium, vitamin C and Vitamin B6 which facilitate the absorption of minerals and nutrients such as calcium. Vitamin C is crucial for maintaining healthy skin and hair. It enhances immunity and encompasses antioxidants that prevent free radical damage. Vitamin B6 helps to convert food into energy. It is beneficial for heart health and promotes brain function.
- Diabetic people
Green bananas have low sugar content and 30 as glycemic index. Foods with a low glycemic index are easily digested, absorbed, and metabolized slowly by ensuring no surge in the levels of blood sugar. Raw bananas are recommended for diabetic patients due to their high dietary fiber content. It has a glycemic index of less than 55 which helps in maintaining the digestive tract healthy. Foods with low GI prevent spikes in levels of blood sugar.
- Resistant starch
Bananas in raw form is a great source of resistant starch, a type of starch that is not broken down fully and is absorbed by the body at the time of digestion. It is converted into short-chain fatty acids by intestinal bacteria. Resistant starch maintains healthy levels of cholesterol.
- Stomach health
Raw bananas contain fiber that helps to prevent stomach problems such as irritable bowel syndrome and constipation. A cup of cooked raw banana is found to be helpful. Avoid fried raw bananas as it increases the calorie intake.
- Healthy starch
Green bananas are loaded with resistant starch, a starch that does not break down completely or is absorbed. The starches won’t digest easily. It converts into short-chain fatty acids by intestinal bacteria.
Culinary uses
- Raw bananas are baked, boiled, fried, stir-fried, steamed, and mashed.
- It could be sun-dried and used in curries and stir-fries.
- It is used to make chips and dips.
- In India, raw bananas are dried and ground into flour.
- It is used to make kachori, pakora, kebabs, portrayals in Southern India.
- In Kerala, raw bananas are cooked with yams in coconut milk and are flavored with curry leaves and to make a soup known as Kalan curry.
- Pair it with meats such as pork, chicken, fish, beef, and Indian spices such as cumin, garam masala, turmeric, mustard, bell pepper, zucchini, onion, garlic, ginger, potatoes, and yams.
- Use the sliced raw bananas in stir fry subzis and serve it with phulkas, chapatis.
- Basically, the steamed and grated raw bananas are flavored with lemon juice and south Indian tempering.
- To make bhajis, peel and slice raw bananas thinly. Then dip it in besan batter and deep fry in hot oil. Serve it with coconut chutney.
- To make chips, slice raw bananas thinly and deep fry, then season it with salt and red chili powder.
- In Tobago and Trinidad, raw bananas are boiled, fried, or added to soups.
- Mix the boiled raw banana with groundnut paste, onion, pepper, and palm oil to make to which is consumed with avocado pear.
- Cooked bananas are used to make jams.
How to store
Store it in a zip lock bag in a refrigerator. The cooked and mashed bananas last for 2 days when kept in an air-tight container under refrigeration.
Precautions
- As raw bananas are harder to digest, they should not be added to baby food.
- People having known allergies to bananas should avoid it.
References
