Banana

Banana is the 50 Man Foods reference fruit. It carries potassium, B6 and resistant starch when green, with a sugar load that is lower than most tropical fruit.

The greener the banana, the more resistant starch and the less sugar. The riper it is, the faster the glucose hits. The 50 Man Foods uses both.

  • Daily
  • Fruit
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, raw (about 1 medium) Amount % DV Relative amount
Potassium 358 mg 10%
Vitamin B6 0.4 mg 24%
Carbohydrate 12 g 4%
Calories 89 kcal 4%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Resistant starch in green banana feeds gut bacteria that produce short-chain fatty acids, which support the gut barrier and reduce inflammation.

Potassium from bananas supports hydration and prevents the cramping that refined carbohydrates cause.

How much, how often

  • 1–2 bananas

    Daily

    Potassium and resistant starch; green for gut health, ripe for fuel.

  • With fat

    Butter or cream

    The fat slows the glucose rise and adds satiety.

How to buy and prepare it

Green bananas have more resistant starch and less sugar; ripe bananas are faster fuel. Both are useful.

Avoid bananas with brown spots if you want lower sugar; spotty bananas are sweeter.

Eat them plain, or slice onto toast with butter and cinnamon.

Blended into a smoothie with cream, yogurt and dates, they are the 50 Man Foods post-workout meal.

Store at room temperature. Refrigeration blackens the skin but the flesh is fine.

Peel and freeze overripe bananas for smoothies.

In these guides

Questions

Are bananas fattening?
No. They are 89 kcal per 100 g with potassium and fiber. The fat myth around bananas is not supported.
Green or ripe?
Green for resistant starch and gut health; ripe for fast fuel around training. Both are useful.
How many bananas per day?
1–2 bananas a day is a normal range. More is calories that add up if you are not active.