HOW MANY CALORIES AND CARBS ARE IN A BANANA? WHAT TO KNOW ABOUT THE FRUIT'S BENEFITS.

Bananas are a great source of fiber, potassium, vitamin C and other antioxidants and phytonutrients, according to Healthline. Approximately 96% of American households buy bananas at least once a month, according to the Farmer's Almanac. 

Here are some nutritional facts about bananas, plus a recipe for banana bread to really honor this "appeeling" fruit.  

How many calories are in a banana? 

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A medium-sized banana is around 105 calories, according to the U.S. Department of Agriculture.  

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How many carbs are in a banana?

A medium banana contains approximately 27 grams of carbohydrates.

How much potassium is in a banana?

A medium banana contains 422 milligrams of potassium. 

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How much sugar is in a banana?

A medium banana contains about 14.4 grams of sugar. 

How to ripen a banana 

There are many ways to ripen a banana. Some methods have quicker results, but if you're looking to turn your bananas yellow, here's what to do. 

Bananas ripen naturally and release ethylene gas, also known as the “fruit-ripening hormone,” according to Frontiers for Young Minds. Oxygen also aids in the fruit-ripening process; the less oxygen a fruit gets, the slower it will ripen. 

If you're in no rush, keep your bananas in a bunch and let them ripen at their own pace. Depending on how green the bananas were when you first bought them, it can take between one and five days before they're yellow and ready to eat or cook with. 

But if you need ripe bananas fast, there are a few ways to do so. 

First, you can use the oven to ripen your bananas, according to Southern Living. Preheat your oven to 300 degrees Fahrenheit and place your unpeeled bananas on a parchment-lined baking sheet. Bake the bananas until the skin turns black and the fruit is soft, or for about 20 minutes. Let the bananas cool and then, they are ready to use. This method works best if you're using bananas to cook with, such as baking muffins or banana bread. 

Another method to speed up banana ripening is to place them in a paper bag with another ethylene-producing fruit, such as an apple or avocado. The ethylene gas from the other fruit will help the banana ripen faster, according to Frontiers for Young Minds. Make sure the bag is . The bananas should be ready in the next day or two. 

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How to make banana bread

If all this talk about bananas has made you hungry, look no further than this banana bread recipe from cookbook author and nutritionist Robin Miller. 

You'll need the following ingredients: 

• Cooking spray
• 1 ¾ cups all-purpose flour
• ¾ cup granulated sugar
• 1 ½ teaspoons baking powder
• ½ teaspoon baking soda
• ¼ teaspoon salt
• 1 ¼ cups mashed ripe bananas (about 3 medium bananas)
• ¼ cup applesauce, preferably unsweetened
• ¼ cup vegetable oil
• 1 large egg
• 1 teaspoon vanilla extract
• Butter, for serving (optional)

Here are the instructions for "only recipe you'll ever need" to make banana bread: 

• Preheat the oven to 350 degrees Fahrenheit. In an 8-inch or 9-inch loaf pan, spray cooking spray to ensure the banana bread doesn't stick. 
• In a medium bowl, combine flour, sugar, baking powder, baking soda and salt. Mix together the ingredients with a fork and set aside the bowl. 
• In a larger bowl, whisk the mashed bananas, applesauce, oil, egg and vanilla together.
• Begin to fold the dry mixture with a spatula into the wet mixture. Combine until just blended.
• Pour the batter into the pan. Tap the pan on a counter to remove any air bubbles.
• Bake for 50 to 60 minutes, or until a toothpick comes out mostly clean after being inserted into the bread. 
• Allow the bread to cool for around 20 minutes before slicing.

I've been baking banana bread for 25 years. This is the only recipe you'll ever need

This article originally appeared on USA TODAY: How many calories and carbs are in a banana? What to know about the fruit's benefits.

2023-04-19T10:06:54Z dg43tfdfdgfd