Banana

Potassium, quick energy, fiber.

A yellow banana
Photo: Mockup Graphics on Unsplash
Category
Fruits
Plate rating
88/100
Glycemic index
≈51 · Low GI
Pesticide residue
Lower
Medicine note: Potassium and some blood-pressure medicines

Some medicines raise blood potassium; salt substitutes can add more. Read more.

What banana offers

  • Rich in potassium for heart health
  • Natural energy booster
  • Aids digestion with fiber
  • Supports muscle function

When to eat it

Morning breakfast or pre-workout (30 mins before exercise).

Tip

Great with oatmeal or peanut butter

Pairs well with

Oatmeal · Peanut Butter · Greek Yogurt

Blood sugar

Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Thick peel removes virtually all pesticides, so residue on the part you eat is low. Rinse produce under running water before eating.

More fruits

BlueberriesAnthocyanin antioxidants, vitamin C & K, fiberFruits
AvocadoMonounsaturated fats, fiber, potassium; helps absorb fat-soluble vitaminsFruitsMedicine note
PomegranatePolyphenol antioxidants, vitamin C, fiber (seeds)Fruits
AppleRich in fiber, Vitamin C, antioxidantsFruits
KiwiVitamin C (more per serving than an orange), fiber, vitamin KFruits
GuavaVery high in vitamin C, fiber, potassiumFruits

Sources

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.