Banana chips
Common food
Photo: Wikipedia
Banana chips are thinly sliced bananas, typically fried in coconut oil or sunflower oil until they achieve a satisfying, crispy crunch. They offer a sweet, concentrated banana flavor, often enhanced with a light sugar or honey glaze. Nutritionally, they are a dense energy source, packing over 500 calories per 100g, primarily from carbohydrates and fats.
Calorie split: 2% protein · 43% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love banana chips for their addictive sweet-salty crunch and the nostalgic, tropical flavor of concentrated banana. They are a versatile snack enjoyed straight from the bag, as a topping for yogurt or oatmeal, or as a crunchy addition to trail mixes.
⚠️ Watch-outs & how to enjoy it better
The high calorie, sugar, and fat content (especially if fried in refined oils) can contribute to blood sugar spikes and is a concern for those managing weight or diabetes. To enjoy mindfully, practice strict portion control (e.g., a small handful), pair with a protein source like nuts or Greek yogurt to slow sugar absorption, and seek brands baked in coconut oil or lightly salted varieties.
Key benefits
- Provides quick energy from natural sugars and carbohydrates.
- Contains dietary fiber, which supports digestive health.
- Offers small amounts of potassium and other minerals from the banana base.
- A convenient, shelf-stable snack for on-the-go energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In the Philippines, a major producer of banana chips, they are often made from the 'Saba' banana, a starchy cooking variety, and are a popular pasalubong (gift) from travelers.
Full nutrition (USDA data · scales with serving)
| Water | 4.3 g |
| Energy | 519 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 33.6 g |
| Carbohydrate, by difference | 58.4 g |
| Fiber, total dietary | 7.7 g |
| Total Sugars | 35.3 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 76.0 mg |
| Phosphorus, P | 56.0 mg |
| Potassium, K | 536 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 0.75 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 1.5 ug |
| Vitamin C, total ascorbic acid | 6.3 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.71 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 21.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 34.0 ug |
| Carotene, alpha | 32.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 46.0 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 29.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.20 g |
| SFA 8:0 | 2.5 g |
| SFA 10:0 | 2.0 g |
| SFA 12:0 | 14.9 g |
| SFA 14:0 | 5.6 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 0.94 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.63 g |
| PUFA 18:2 | 0.62 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, banana chips — USDA does not publish this profile for Banana chips.
| Tryptophan | 0.03 g |
| Threonine | 0.08 g |
| Isoleucine | 0.07 g |
| Leucine | 0.16 g |
| Lysine | 0.11 g |
| Methionine | 0.02 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.05 g |
| Valine | 0.10 g |
| Arginine | 0.10 g |
| Histidine | 0.18 g |
| Alanine | 0.09 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.25 g |
| Glycine | 0.08 g |
| Proline | 0.09 g |
| Serine | 0.10 g |
FAQ
Are banana chips the same as dried banana slices?
Not exactly. Banana chips are typically sliced thinner and fried or baked to a crisp, while dried banana slices are usually dehydrated to a chewy, leathery texture.
Why are some banana chips sweet and others not?
Many commercial varieties are coated in a sugar or honey glaze before frying for extra sweetness and crunch. Unsweetened or 'raw' versions exist but are less common and have a more subtle, starchy banana flavor.
Can banana chips be part of a healthy diet?
Yes, in moderation. Due to their high calorie density, they are best enjoyed as an occasional treat or in small portions as part of a balanced diet, rather than as a primary snack.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.19 kcal/g · 2% calories from protein · 7.7 g fiber · 35.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.