How much protein does a banana have and how can you incorporate it into your diet?

Protein is an essential nutrient for tissue maintenance and repair, the proper functioning of the immune system, and the balance of our metabolism. Therefore, there are various protein-rich foods that greatly benefit our bodies.

One of them is the banana, although it is usually better known for its contribution of carbohydrates and potassium, it also contains a small amount of protein. ; here we explain how much and how to incorporate it into your diet.

Eating bananas will not only help you diversify your protein sources, but will also provide you with sustainable energy and key micronutrients.

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According to the Spanish Academy of Nutrition and Dietetics, 100 g of plantain (a medium piece) provides:

• Energy: 91 Kcal.
• Protein: 1.1 g
• Carbohydrates: 21.1 g
• Of which sugars: 17.3 g
• Fat: 0.3 g, of which saturates: 0.13 g
• Fiber: 2.3 g

This is how you can incorporate bananas into your diet

A banana protein shake

A simple and quick option to consume protein with banana is prepare a smoothie, You just need to blend the following ingredients: 2 tablespoons of creamy almond butter, a frozen banana, 1 tablespoon of unsweetened cocoa powder, 1 tablespoon of vanilla extract, and 1 cup of milk (either cow's milk or natural soy milk).

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Protein Banana Pancakes

In minutes, you'll have a nutritious and delicious smoothie, ideal for breakfast or as a post-workout drink. Another healthy alternative is banana protein pancakes, a more nutritious version of traditional pancakes. They're made with ingredients like banana, egg whites, protein powder, and oats. The result: fluffy pancakes, low in fat and calories, but with a higher protein and fiber content.

Banana Bread French Toast

Banana bread French toast offers a delicious and innovative twist: simply dip slices of banana bread in a classic French toast mix, pan-fry them, and top them with chopped walnuts, banana slices, and a touch of maple syrup . A combination that's sure to impress with its flavor.

Banana and Greek Yogurt Parfait:

You can also opt for a Greek yogurt and banana parfait, perfect for both breakfast and dessert. All you need is granola, layers of sliced banana, natural Greek yogurt, and a little honey for a sweet and healthy touch.

Banana and chia seed pudding

Finally, banana chia pudding is a creative way to enjoy this fruit with extra protein, Just blend mashed bananas with almond milk, chia seeds, and a touch of vanilla extract. Let it sit and you'll have a nutritious snack full of texture and flavor.

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