Dried Bananas — Nutrients, Health Benefits, and Shopping Tips

Written by Listonic Team

Last update on September 6, 2024

Dried bananas are a chewy, sweet snack rich in potassium and energy. Learn about the drying process, the nutritional benefits of dried bananas, and creative ways to incorporate them into your diet, from cereals to homemade trail mix.

Nutrition facts

Check the detailed nutritional values of dried bananas, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 346 kcal

Nutrients per: 100 g	Value	% Daily Value*
Carbs	88 g	32%
Fiber	3 g	10.71%
Sugars	47 g	94%
Glycemic Index	54	-
Protein	4 g	8%
Sodium	1 mg	0.04%
Total Fat	2	2.56%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes dried bananas stand out:

🟢 Low Glycemic Index

2 g

🥕 Low Fat Content

Did you know?

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Dried bananas are about four times higher in fiber and potassium - but also carbohydrates, sugar and calories - than the fresh ones.

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Store dried bananas in an airtight container in a cool, dry place for up to six months. For longer storage, refrigerate or freeze them to maintain freshness and use within a year.

Health benefits

Discover how dried bananas, rich in natural sugars and potassium, can provide a quick energy boost and contribute to overall wellness.

Rich in fiber, supporting digestive health, promoting regular bowel movements, and maintaining a healthy gut microbiome.
High in potassium, which helps regulate blood pressure and support heart health.
Provides quick energy from natural sugars, making them a convenient and nutritious snack option.
Contains essential vitamins and minerals such as Vitamin B6 and magnesium, which support overall health and well-being.

Health risks

Explore the concerns tied to dried bananas.

High sugar content as the drying process concentrates the sugars, which can contribute to weight gain, tooth decay, and increased risk of diabetes if consumed in large quantities.
High calorie content which can lead to weight gain if dried bananas are consumed frequently or in large portions.
Potential for added sugars in commercially produced dried bananas, which further increases the risk of weight gain and related health issues.
Low nutrient density compared to fresh bananas, as the drying process can reduce levels of vitamins and minerals.

Add dried bananas to your digital grocery list!

How to choose dried bananas

Dried bananas should retain some of their natural yellow color and have a chewy texture, not hard or brittle. Check that they aren’t coated with unnecessary sugars or syrups, which can mask their natural flavor.

Avoid dried bananas that look brown or gray, signs that they have been overprocessed or stored improperly. Good dried bananas should taste sweet and banana-like, not artificial or stale.

How to store dried bananas

Dried bananas are best kept in an airtight container at room temperature. Store them in a cool, dry place to maintain their crunchiness and flavor. Properly stored, dried bananas can last up to six months.

Exposure to moisture can make dried bananas soft and sticky. It’s important to keep them away from humid environments. A well-sealed container will preserve their texture and prevent spoilage.

✅ Extra Tip

If you notice the dried bananas starting to lose their crunch, you can briefly place them in the oven on low heat to restore their texture.

How long do they last?

Dried bananas can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, they can be refrigerated or frozen, where they can last up to 1-2 years.

What to do with leftovers?

Leftover dried bananas can be used in a variety of snacks and dishes. Add them to trail mix with nuts, seeds, and chocolate for a quick energy boost, or mix them into granola or cereal for added crunch. Dried bananas are also great in smoothies, where they add natural sweetness and a chewy texture.

Use dried bananas as a topping for yogurt or oatmeal, or mix them into baked goods like cookies, muffins, or bread for a banana-flavored treat. If you have a lot of dried bananas, consider making a batch of banana chips by baking them in the oven until crispy. Dried bananas can also be rehydrated and used in banana bread or pancakes for extra flavor. For a quick snack, enjoy dried bananas on their own or dipped in chocolate for a sweet and satisfying treat.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How dried bananas support specific health conditions

Dried bananas are a nutrient-dense snack rich in potassium, supporting heart health by helping regulate blood pressure. Their high fiber content promotes digestive health, aiding in regular bowel movements. Dried bananas are also a good source of natural sugars, providing quick energy, making them ideal for athletes or those needing an energy boost.

However, due to their sugar concentration, they should be consumed in moderation to maintain blood sugar control.