Exploring The Versatility And Health Benefits Of Raw Banana

Sonali Khatu

Sonali Khatu
Jul 2023

2 min read
raw banana

Table of content

Raw banana, also known as green bananas or unripe bananas, are a popular staple food in many parts of the world. Thus they are a boon for health-conscious individuals, weight-watchers, and parents seeking nutritious options for their kids.So join us as we unlock the culinary potential of raw bananas, from delectable savory dishes like crispy banana chips and spicy banana curry to mouthwatering sweet treats like raw banana halwa.

You will see how raw bananas are a powerhouse of essential nutrients. In addition how they are an excellent source of dietary fiber. While providing a healthy dose of both soluble and insoluble fiber. In this blog, we will delve into the various health benefits of raw bananas, and their nutritional profile, and explore some delicious ways to incorporate them into your diet.

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What Are The Benefits Of Raw Banana?

Raw bananas are a rich source of essential nutrients and vitamins. They are low in calories and fat while being packed with fiber, vitamins, and minerals. Thus a medium-sized raw banana contains around 90 calories and provides a significant amount of dietary fiber, potassium, vitamin C, and vitamin B6.

1. Dietary Fiber

Raw bananas are an excellent source of dietary fiber. A medium-sized raw banana contains approximately 3 grams of fiber. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. In addition it also helps to control blood sugar levels, manage weight, and support heart health.

2. Potassium

Raw bananas are known for their high potassium content. Potassium is an essential mineral that plays a crucial role in maintaining proper heart function and regulating blood pressure. Thus it also helps in muscle contractions, nerve singling, and fluid balance within the body.

3. Vitamin C

Raw bananas are a good source of vitamin C, an antioxidant that supports the immune system, promotes collagen synthesis for healthy skin, and aids in the absorption of iron. Moreover do read our blog on vitamin C rich food for better understanding of vitamin c rich foods.

4. Vitamin B6

Raw bananas are rich in vitamin B6, also known as pyridoxine. Vitamin B6 is involved in various metabolic processes, including the production of red blood cells, brain development, and function, and the synthesis of neurotransmitters.

5. Magnesium

Raw bananas contain magnesium, an essential mineral that is involved in over 300 enzymatic reactions in the body. Moreover, magnesium is important for maintaining proper muscle and nerve function, regulating blood sugar levels, supporting bone health, and promoting a healthy immune system.

6. Manganese

Raw bananas provide manganese, a trace mineral that acts as a cofactor for various enzymes involved in energy metabolism, antioxidant defense, and bone formation.

7. Resistant Starch In Raw Banana

Raw bananas contain a type of dietary fiber called resistant starch. Resistant starch is not digested in the small intestine and reaches the colon intact, where it serves as food for beneficial gut bacteria. Thus this can promote a healthy gut microbiome and contribute to overall digestive health.

Thus here is how raw banana are full of essential nutrients like fiber, potassium, vitamin C, and vitamin B6.

Calories96 kcal
Carbohydrates22 g
Protein1.1 g
Fat0.2 g
Fiber2.6 g
Vitamin C8.7 mg
Vitamin A64 IU
Potassium358 mg
Magnesium27 mg
Calcium5 mg

What Are The Health Benefits Of Raw Banana?

Raw bananas, or unripe bananas, offer a range of health benefits due to their unique nutritional composition. Thus let’s explore some of the significant health benefits associated with consuming raw bananas:

1. Improved Digestive Health

Raw bananas are rich in dietary fiber, which promotes a healthy digestive system. Firstly fiber adds bulk to the stool, aids in regular bowel movements, and helps prevent constipation. Secondly, raw bananas contain resistant starch, which acts as a prebiotic, nourishing beneficial gut bacteria and supporting a healthy gut microbiome.

2. Heart Health

Raw bananas are an excellent source of potassium, a mineral that plays a vital role in maintaining heart health. Potassium helps regulate blood pressure, promotes proper heart function, and reduces the risk of cardiovascular diseases. Consuming raw bananas as part of a balanced diet may help lower blood pressure levels and improve overall heart health.

3. Blood Sugar Control

Raw bananas have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels compared to high-glycemic foods. This property makes them a suitable choice for individuals with diabetes or those looking to control their blood sugar levels. The resistant starch in raw bananas also helps in reducing insulin resistance and improving insulin sensitivity. Thus if you find it hard to know about how to control sugar in your body? Do read this blog for better understanding.

4. Weight Management

Raw bananas can be beneficial for weight management. Their high fiber content promotes satiety, helping you feel fuller for longer and reducing overall calorie intake. Additionally, the resistant starch in raw bananas can increase fat-burning and boost metabolism.

5. Nutritional Boost

Raw bananas are a great source of essential vitamins and minerals. They contain vitamin C, an antioxidant that strengthens the immune system and supports collagen production for healthy skin. Raw bananas also provide vitamin B6, which aids in brain development and function. They are a source of magnesium and manganese, which are essential for various enzymatic reactions in the body.

6. Enhanced Exercise Performance

Raw bananas can be an excellent natural energy source for athletes and individuals engaging in physical activities. They are rich in carbohydrates, which provide a readily available source of energy. The potassium content in raw bananas also helps prevent muscle cramps and supports proper muscle function during exercise.

7. Mood And Brain Health

Raw bananas contain vitamin B6, which plays a crucial role in the synthesis of neurotransmitters like serotonin and dopamine. These neurotransmitters are essential for mood regulation and overall brain health. Including raw bananas in your diet can contribute to a healthy brain and positive mood.

Delicious Ways To Include Raw Banana In Your Diet

Raw bananas, or unripe bananas, can be a versatile and tasty addition to your diet. Here are some delicious ways to incorporate raw bananas into your meals and snacks:

1. Smoothies And Shakes

Add raw bananas to your favorite smoothie or shake recipes for a creamy texture and natural sweetness. Combine them with other fruits like berries or mangoes, leafy greens like spinach or kale, a protein source like Greek yogurt or nut butter, and a liquid of your choice (such as almond milk or coconut water). Blend until smooth for a nutritious and refreshing beverage.

2. Savoury Dishes

Raw bananas can be used in savory dishes to add a slightly starchy texture and absorb the flavors of the dish. Slice them and add them to curries, stir-fries, or stews. They work well with spices and savory ingredients, complementing the overall flavor profile of the dish.

3. Healthy Snacks

Slice raw bananas into thin rounds and bake them in the oven at a low temperature until they become crispy. This creates homemade banana chips, a healthier alternative to store-bought chips. You can also dehydrate thin slices of raw bananas to make chewy and nutritious banana snacks. In addition you can try some healthy snacks recipes from this blog at Fitelo.

4. Gluten-Free Baking

Use mashed raw bananas as a natural sweetener and binding agent in gluten-free baking recipes. They add moisture and a subtle banana flavor to baked goods. Try using them in muffins, bread, pancakes, or even in energy balls or bars.

5. Green Banana Salad

Create a refreshing and crunchy salad using raw bananas. Slice them thinly and toss them with other vegetables like cucumber, bell peppers, red onions, and cherry tomatoes. Add a dressing of lemon juice, olive oil, and herbs for a vibrant and nutritious salad.

6. Raw Banana Ice Cream

Make a healthy and dairy-free ice cream using raw bananas as the base. Simply freeze sliced raw bananas and then blend them in a food processor until smooth and creamy. You can add other frozen fruits or flavourings like cocoa powder, vanilla extract, or nut butter to create different variations.

7. Raw Banana Wraps

Use raw bananas as a substitute for tortillas or bread in wraps or rolls. Spread nut butter or hummus on a raw banana slice and add fillings like sliced fruits, vegetables, or lean protein for a quick and portable snack or light meal.

Raw Banana Side Effects

While raw bananas offer numerous health benefits, there are a few potential side effects to consider. Here are some pointers regarding the side effects of consuming raw bananas:

1. Allergic Reactions

Some individuals may be allergic to bananas, including raw ones. Allergic reactions can range from mild symptoms like itching and hives to more severe reactions such as difficulty breathing or anaphylaxis. If you experience any adverse reactions after consuming raw bananas, seek medical attention.

2. Digestive Issues

Raw bananas contain resistant starch, which can be difficult to digest for some people. This resistant starch may cause bloating, gas, or gastrointestinal discomfort, particularly in individuals with sensitive digestive systems or those with conditions like irritable bowel syndrome (IBS).

3. Blood Sugar Spikes

Raw bananas have a high glycemic index, meaning they can cause a rapid increase in blood sugar levels. This may be a concern for individuals with diabetes or those monitoring their blood sugar levels. It is advisable to consume raw bananas in moderation and pair them with protein or healthy fats to slow down the absorption of sugar.

4. Tooth Sensitivity

The natural sugars present in raw bananas can contribute to tooth decay and sensitivity, especially when consumed frequently or not followed by proper oral hygiene practices. Thus it is recommended to rinse your mouth with water after eating raw bananas and maintain good dental hygiene.

5. Interference With Medications

Raw bananas contain compounds that can interact with certain medications. For example, consuming raw bananas while taking beta-blockers for high blood pressure can lead to increased potassium levels in the blood. This can have adverse effects on the cardiovascular system. If you are taking any medications, consult with your healthcare provider to ensure there are no contraindications.

6. High Caloric Content In Raw Banana

While raw bananas are nutrient-dense, they also contain calories. Consuming excessive amounts of raw bananas without considering your overall calorie intake can contribute to weight gain. It is important to incorporate raw bananas into a balanced diet and practice portion control.

Conclusion Of Raw Banana

Raw bananas offer numerous health benefits and can be enjoyed in a variety of ways. They improve digestive health, support heart health, help control blood sugar levels, and aid in weight management. Whether incorporated into smoothies, banana chips, savory dishes, healthy snacks, or gluten-free baking, raw bananas are a versatile and nutritious addition to your diet. So, next time you see green bananas at the store, seize the opportunity to experience their delightful flavors and reap their many health advantages.

 Fun Fact

Opt for using pure ghee instead of oil on chapatis to promote the health and energy levels of your children. This simple switch can help lower the glycemic index of the chapati, offering a healthier option.

Witness Shweta’s Remarkable 8Kg Weight Loss Journey In Just 25 Days With Fitelo

Shweta achieved an impressive 8 kg weight loss in 25 days through a tailored diet plan, which even included cheat meals. She enjoyed home-cooked South Indian dishes like Dahi bhalla, Idli, Sambhar, and Dosa, leading to significant inch loss through consistent effort and smart work.

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Frequently Asked Questions

Are Raw Bananas Good For Weight Loss? 

Yes, raw bananas can be beneficial for weight loss. They are low in calories and high in fiber, which helps you feel full and satisfied. Additionally, they contain resistant starch, which may aid in fat burning and promote a healthy metabolism.

Can Raw Banana Cause Constipation?

Raw bananas are actually considered to be a good source of dietary fiber, which can help alleviate constipation. The fiber content in raw bananas aids in promoting regular bowel movements and preventing constipation. However, if consumed in excess, raw bananas may have the opposite effect due to their high fiber content, so it’s important to consume them in moderation as part of a balanced diet.

Are Raw Bananas Suitable For Individuals With Diabetes? 

Raw bananas have a lower glycemic index compared to ripe bananas, making them a better option for individuals with diabetes. They release sugar into the bloodstream at a slower rate, helping to control blood sugar levels. However, portion control and overall dietary balance are still essential for managing diabetes effectively.

Do Raw Bananas Provide Potassium?

Yes, raw bananas are a good source of potassium. They contain approximately 400-450 mg of potassium per medium-sized banana. Potassium is an essential mineral that plays a crucial role in various bodily functions, including maintaining heart health, regulating blood pressure, and supporting proper muscle and nerve function.

Can Raw Banana Cause Allergic Reactions?

Yes, raw bananas can potentially cause allergic reactions in some individuals. While rare, banana allergies can occur, and symptoms may include itching, swelling, hives, or difficulty breathing. If you suspect a banana allergy, it is best to consult a healthcare professional for proper diagnosis and guidance.

 Is Raw Banana Good For Diabetics?

Raw bananas have a lower glycemic index compared to ripe bananas, which means they cause a slower rise in blood sugar levels. This can make them a better choice for individuals with diabetes. However, portion control and overall meal planning are still important factors to consider when managing blood sugar levels.

Is Raw Banana Helps In Weight Loss?

Raw bananas can be beneficial for weight loss due to their high fiber content, which promotes feelings of fullness and aids in digestion. It also has a lower glycemic index compared to ripe bananas, meaning it may help regulate blood sugar levels. However, overall weight loss depends on a balanced diet and exercise.

Is It Good To Eat A Raw Banana?

Yes, it is safe and beneficial to eat raw bananas. Raw bananas are a good source of dietary fiber, vitamins, and minerals. They can be enjoyed as a snack or incorporated into various recipes. However, some people may find the texture and taste less appealing compared to ripe bananas.

What Are The Benefits Of Raw Bananas?

Raw bananas are a nutritious food with several benefits. They are a good source of dietary fiber, vitamins, and minerals. They can aid in digestion, promote heart health, boost energy levels, and support weight management. Raw bananas also contain resistant starch, which may have prebiotic effects on gut health.

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We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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