Bananas, overripe, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
An overripe banana has a soft, almost custard-like texture and a deeply sweet, concentrated flavor with notes of honey and vanilla. Its peel is heavily spotted or black, indicating that its starches have fully converted to sugars. Nutritionally, it's a low-protein, low-fat carbohydrate source that provides quick energy and dietary fiber.
💚 Why it's loved
People love overripe bananas for their intense, caramel-like sweetness and melt-in-your-mouth softness, which makes them perfect for baking. They are a beloved, zero-waste ingredient that transforms simple recipes like banana bread into something deeply flavorful and moist.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (20.1g carbs per 100g) can cause rapid blood-sugar spikes, which is a concern for individuals managing diabetes. To counteract this, pair a small portion with a source of protein or healthy fat (like nuts or yogurt) to slow sugar absorption. Their strong, sweet flavor can also overpower delicate dishes.
Key benefits
- Excellent source of quick-release natural energy due to high simple sugar content.
- Provides dietary fiber (1.7g per 100g) to support digestive regularity.
- Rich in potassium, an essential mineral for heart health and muscle function.
- Contains antioxidants like dopamine and catechins, which increase as the banana ripens.
- Highly digestible, making it a gentle food for sensitive stomachs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
As a banana ripens and turns black, its antioxidant levels increase significantly, making the brownest bananas the most potent in certain beneficial plant compounds.
Full nutrition (scales with serving)
| Water | 78.3 g |
| Energy | 85.0 kcal |
| Energy | 357 kj |
| Nitrogen | 0.12 g |
| Protein | 0.73 g |
| Total lipid (fat) | 0.22 g |
| Ash | 0.67 g |
| Carbohydrate, by difference | 20.1 g |
| Fiber, total dietary | 1.7 g |
| Total dietary fiber (AOAC 2011.25) | 2.0 g |
| Citric acid | 279 mg |
| Malic acid | 290 mg |
| Vitamin C, total ascorbic acid | 9.7 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.57 mg |
| Vitamin B-6 | 0.23 mg |
| Biotin | 0.00 ug |
| Folate, total | 25.0 ug |
| Vitamin A, RAE | 1.0 ug |
| Carotene, beta | 10.0 ug |
| cis-beta-Carotene | 1.0 ug |
| trans-beta-Carotene | 9.0 ug |
| Carotene, alpha | 8.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Cryptoxanthin, alpha | 0.00 ug |
| cis-Lycopene | 0.00 ug |
| trans-Lycopene | 0.00 ug |
| cis-Lutein/Zeaxanthin | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
FAQ
Can I freeze overripe bananas?
Yes, they freeze exceptionally well. Peel them, break into chunks, and store in a freezer bag for up to 3 months. They're perfect for smoothies or making 'nice cream'.
Why is my overripe banana liquidy inside?
This is normal. The cell walls break down completely, releasing the sugary liquid. It's still safe to eat and is ideal for baking where moisture is desired.
Is the black peel safe?
Absolutely. A black peel is a natural sign of full ripeness, not decay. The fruit inside is safe and at its sweetest, though you should discard it if you see mold or it smells fermented.