Banana with Chocolate Sauce
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 80.85 g | 29% |
| Net Carbohydrates | 70.75 g | 29% |
| Sugars | 54.1 g | 155% |
| Added Sugars | No data | - |
| Dietary Fiber | 10.1 g | 36% |
| Protein | 6.65 g | 13% |
| Total Fat | 73.9 g | 95% |
| Saturated Fat | 47.4 g | 237% |
| Monounsaturated Fat | 10.1 g | - |
| Polyunsaturated Fat | 1.15 g | - |
| Trans Fat | 0.05 g | 100% |
| Cholesterol | 165.5 mg | 55% |
| Vitamins | ||
| Vitamin A | 498.79 mcg | 55% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 50.2 mg | 2% |
| Potassium | 918 mg | 20% |
| Calcium | 220.9 mg | 17% |
| Magnesium | 186 mg | 44% |
| Iron | 5.79 mg | 32% |
| Zinc | 2.53 mg | 23% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
55%
Vitamin C
11%
Vitamin D
0%
Vitamin E
4%
Vitamin K
6%
Vitamin B1
3%
Vitamin B2
11%
Vitamin B3
9%
Vitamin B5
13%
Vitamin B6
25%
Vitamin B7
0%
Vitamin B9
6%
Vitamin B12
6%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
17%
Iron
32%
Magnesium
44%
Phosphorus
20%
Potassium
20%
Sodium
2%
Zinc
23%
Copper
132%
Manganese
63%
Selenium
16%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
3%
Isoleucine
2%
Valine
3%
Lysine
2%
Tryptophan
3%
Threonine
2%
Phenylalanine
5%
Methionine
1%
Histidine
9%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 1012 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
2 h 28 min
Jogging
2 h 8 min
Cycling
2 h 11 min
Walking
3 h 58 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
FAQ
No, banana with chocolate sauce is quite rich for one serving. Per serving, it has about 506 kcal with 36.95 g fat (including 23.7 g saturated fat) and 27.05 g sugar, even though it also gives 5.05 g fiber and 459 mg potassium.
Not really. If you are aiming for a calorie deficit of roughly 500 to 1,000 kcal per day deficit for steady loss, one serving of banana with chocolate sauce takes up about 506kcal for a snack, which may make it hard to keep it within your limits.
Yes. One serving has about 40.43 g total carbs and 27.05 g sugar, even though it includes 5.05 g fiber, the large carb load will likely trigger a spike in blood sugar. If you have diabetes or take glucose lowering medication, a dietitian or healthcare professional can help you set a portion that fits your targets.
It provides micronutrients like 459 mg potassium, 249 mcg vitamin A, 110 mg calcium, and 5 g fiber, which is more than many desserts. The tradeoff is that it is also high in saturated fat and sugar.
📚 Health Research & Evidence About This Food
Bananas are a high-potassium food, providing an essential electrolyte vital for body functions; Medical News Today notes they may support heart health and assist in blood pressure management by lowering blood pressure due to their potassium content. Furthermore, daily banana consumption may induce bifidogenesis in healthy women, and clinical evidence from a school fruit scheme in rural Tanzania demonstrates that bananas can significantly reduce hunger and nutritional deficiency in preschool children, supporting physical health, energy levels, and cognitive development.
1. The Best Foods High in Potassium — And Why You Need Them - Harvard Health
Source: Harvard Health, 2026
Summary: Bananas are a good source of potassium, an essential electrolyte that helps support blood pressure regulation and heart and muscle function.
2. Bananas: Health Benefits, Tips, and Risks
Source: Medical News Today, 2020
Summary: Bananas contain essential nutrients that may support heart health, assist in blood pressure management, and positively influence mood.
3. The Banana Project: A Qualitative Study of Caregivers' and Teachers' Experiences of Preschool Children Participating in a Free Banana School Fruit Scheme in Rural Tanzania.
Source: PubMed
Summary: The Banana Project, a free school fruit scheme in rural Tanzania, significantly reduced hunger and nutritional deficiency, increased fruit intake, and improved physical health and cognitive development in preschool children.
Read More: https://pubmed.ncbi.nlm.nih.gov/36619315/
4. Potassium Rich Foods: 18 Foods High in Potassium
Source: Healthline, 2018
Summary: A medium banana provides a significant amount of the daily value for potassium, an essential nutrient the body cannot produce.
Read More: https://www.healthline.com/nutrition/foods-loaded-with-potassium
5. Effect of Banana Consumption on Faecal Microbiota: A Randomised, Controlled Trial.
Source: PubMed
Summary: Daily banana consumption is a well-tolerated eating behavior that may induce bifidogenesis in healthy women experiencing body weight problems.
Read More: https://pubmed.ncbi.nlm.nih.gov/21524710/
6. 16 Potassium-Rich Foods
Source: Cleveland Clinic
Summary: Bananas are widely recognized as a high-potassium food, providing a notable amount of this essential mineral per medium fruit.
Read More: https://health.clevelandclinic.org/potassium-rich-foods
