Are bananas high in calcium?

Do bananas have calcium?

Bananas are the most popular fruit in the world. You can easily carry it and eat it as a healthy snack. Moreover, bananas are packed with nutrients. But, do bananas have calcium?

Nutrition Facts of Bananas

According to USDA, a medium banana contains:

Water102 gr
Energy121 kcal
Protein1.5 gr
Fat0.4 gr
Carbs31 gr
Fiber3.5 gr
Sugars16.6 gr
Calcium, Ca6.8 mg
Iron, Fe354 mcg
Magnesium, Mg36.7 mg
Phosphorus, P29.9 mg
Potassium, K487 mg
Sodium, Na1.36
Zinc, Zn0.2 mg
Copper, Cu0.1 mg
Selenium, Se1.36 mcg
Vitamin C11.8 mg
Thiamin42 mcg
Riboflavin99 mcg
Niacin0.9 mg
Vitamin B60.5 mg
Nutritional Value of a banana.

Are bananas good for you?

As you can see, bananas are a great source of energy. They are about 75% water. Also, a banana contains about 120 calories. The best time to eat a banana is at breakfast.

The main source of energy comes from sugars. A banana contains about 17 gr of sugars and only 1.5 gr of protein.

A banana is a good source of potassium as well. It contains about 16% of DV (Daily Value).

Bananas contain only traces from other minerals.

But, do bananas have calcium?

A banana contains only 6.8 gr of calcium. We need approximately 1,300 mg of calcium a day.

So, a banana contains only traces of calcium. We can’t depend on it to meet our daily needs.

Other foods high in calcium

What food should you eat to consume the required 1000 – 1300 mg of calcium?

There are so many options. Milk and dairy aren’t the only foods rich in calcium. Fruits, beans, leafy vegetables, nuts, and seeds are excellent dietary sources of calcium.

For instance, apricots (containing 13 mg of calcium per 100 gr), pineapples (13 mg), papayas (20 mg), kiwis (34 mg), oranges (40 mg), blackberries (29 mg), raspberries (12 mg), and strawberries (16 mg) are common fruits high in calcium.

Additionally, you can increase the absorption of calcium, eating foods rich in vitamin C. Vitamin C increases calcium absorption. In fact, bananas contain moderate amounts of vitamin C.

Green leafy vegetables, such as kale and spinach, are also high in calcium. Kale contains more than 250 mg of calcium per 100 gr, while spinach contains about 100 mg.

Furthermore, moringa powder is a food supplement particularly high in calcium. It contains up to 2,700 mg of calcium per 100 gr! Just for comparison, 100 gr of cow’s milk contains only 113 mg of calcium.

Consuming high amounts of calcium from food can’t lead to overdose. There is an upper safe dose only for supplements.

Bananas are high in electrolytes

Also, banana contains all the major electrolytes. Electrolytes are minerals, such as sodium, potassium, chloride, calcium, and magnesium.

When we sweat, we lose high amounts of electrolytes. A good way to boost your mineral intake is to drink healthy smoothies. Add dark leafy vegetables, such as spinach, kale, or even beet greens.

Drink banana smoothies with greens regularly to detoxify the body.

Moreover, green smoothies are the perfect post-workout snack. They promote muscle recovery!

Additionally, banana smoothies with kale or spinach are great for kids. It could significantly increase their calcium intake.

Add a tsp of moringa powder to further increase the amount of calcium. You’ll find a wide variety of moringa supplements and powders on iHerb.

The banana will make a creamy effect. Kale and other vegetables provide the nutrients, such as calcium.

You could add fruits rich in sugars for better taste as well.

Last, but not least, you could add a tsp of seeds. Most common seeds are rich in calcium. For instance, chia seeds (631 mg per 100 gr), sesame seeds (131 mg), flaxseeds (255 mg), sunflower seeds (78), and pumpkin seeds (52 mg) are particularly rich in calcium.

So, are bananas high in calcium?

Bananas don’t contain adequate amounts of calcium. But, a banana smoothie with green leafy vegetables, a tsp of seeds, and sugary fruits high in vitamin C could provide more than the 30% of the recommended daily intake!