Nendran Banana: Calories, Nutrition and Health Benefits
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Perplexity Premium cultivar loaded with resistant starch for sustained energy, gut health, and exceptional blood sugar control.
Quick Nutrition Facts
Per 1 Medium Nendran Banana (100g)
| Nutrient | Amount |
|---|---|
| Calories | 89 kcal |
| Protein | 1.1g |
| Carbohydrates | 22g |
| Fiber | 2.6g |
| Sugars | 12g |
| Fat | 0.3g |
| Resistant Starch | 3-4g (when green) |
| Potassium | 358mg |
| Vitamin C | 8.7mg |
| Vitamin B6 | 0.4mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Nendran is a premium starch-rich banana variety with 15-20% resistant starch when green. This prebiotic fiber bypasses digestion, feeding beneficial gut bacteria and producing butyrate for colon health. Choose slightly green nendran for maximum resistant starch benefits; ripe nendran becomes sweeter and better for post-workout energy.
Myth Busters
MYTH #1: All Bananas Are the Same
TRUTH: Nendran differs significantly from regular bananas. Nendran is thicker, shorter, and contains 15-20% resistant starch when green versus only 5% in ripe regular bananas. Green nendran (GI 30-35) has half the blood sugar impact of regular banana (GI 51).
MYTH #2: Green Bananas Are Unripe and Nutritionally Inferior
TRUTH: Green nendran bananas are nutritionally superior for weight loss and blood sugar control. Resistant starch in green banana acts like fiber rather than sugar, improving insulin sensitivity and promoting satiety. Choose green for health benefits; ripe for quick energy.
MYTH #3: Starch in Bananas Causes Weight Gain
TRUTH: Resistant starch in green bananas actually supports weight loss by improving satiety and fat oxidation. The starch resists digestion, producing butyrate that enhances metabolic health and reduces inflammation.
MYTH #4: Bananas Spike Blood Sugar Dangerously
TRUTH: Green nendran has a low glycemic index (30-35). Even ripe nendran (GI 45-50) causes a lower blood sugar spike than regular banana. Pairing with protein or fat further flattens the glucose curve.
MYTH #5: Nendran Bananas Are Only for Cooking
TRUTH: While ideal for savory dishes (chips, curries), nendran eaten raw or slightly cooked delivers maximum resistant starch. Both green (for prebiotic benefits) and ripe (for antioxidants) nendran offer distinct health advantages beyond cooking applications.
MYTH #6: Bananas Cause Potassium Toxicity
TRUTH: 358mg potassium per nendran banana is beneficial. You'd need 40+ bananas daily to approach toxic levels. Most people consume far below the 3,500-4,700mg daily recommendation, making nendran a healthy potassium source.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 89 calories, 2.6g fiber, 3-4g resistant starch (when green) enhance satiety and fat burning. Prebiotic benefits optimize metabolism. |
| Muscle Gain |  | 22g carbs replenish glycogen post-workout; 358mg potassium prevents cramps. Green nendran provides sustained energy via resistant starch; ripe for quick carbs. |
| Diabetes Management | | Low GI when green (30-35), resistant starch improves insulin sensitivity. Ideal for blood sugar control; pair with protein. |
| PCOS Management | | Lower sugar (12g) and lower GI than regular banana. Resistant starch supports hormonal balance; limit to 1/2 banana, choose green. |
| Pregnancy Nutrition | | Rich in folate, vitamin B6 reduces morning sickness, potassium prevents leg cramps. |
| Viral/Flu Recovery | | Easy to digest (especially ripe), provides carbs for energy recovery, vitamin C supports immunity. Resistant starch aids gut healing. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Nendran Banana
Nendran's resistant starch creates a gentler glucose curve than regular bananas, making it ideal for blood sugar management.
Typical Glucose Response Curve (Green Nendran)
*This chart shows typical blood glucose response for green nendran in healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing nendran with protein or healthy fat slows glucose absorption and reduces the peak:
- 🥜 Peanut or almond butter - Adds protein and healthy fats, stabilizes energy
- 🥛 Greek yogurt or curd (dahi) - Complete protein with probiotics for digestive health
- 🥚 Boiled eggs - Complete amino acid profile, zero impact on blood sugar
- 🌰 A handful of nuts (almonds, walnuts) - Healthy fats and additional fiber
This combination reduces the glucose spike while extending energy release and improving satiety.
Cultural Significance
Nendran is a premium Kerala banana cultivar with deep cultural and agricultural significance.
In India:
- Nendran originates from Kerala, South India, and is the preferred banana for traditional cooking
- Used in Hindu ceremonies and festivals; offered to deities during prayers
- Ayurveda values nendran for its digestive properties and cooling effect
- Essential ingredient in traditional Kerala dishes: avial (mixed vegetables), chips, and curries
- Farming employs millions across Kerala, Tamil Nadu, and Andhra Pradesh
Global Context:
- Recognized as a premier dessert and cooking banana worldwide
- Higher cost than regular bananas reflects superior quality and resistant starch content
- Growing interest in resistant starch globally drives nendran's popularity for weight loss and metabolic health
Compare & Substitute
Nendran vs Similar Fruits (Per 100g)
| Nutrient | 🍌 Nendran Banana | 🍌 Regular Banana | 🥔 Green Plantain | 🍠 Sweet Potato |
|---|---|---|---|---|
| Calories | 89 kcal | 89 kcal | 122 kcal | 86 kcal |
| Carbs | 22g | 23g | 32g | 20g |
| Resistant Starch | 3-4g (when green) | 0.5g (when green) | 8-10g | 1-2g |
| Fiber | 2.6g | 2.6g | 2.3g | 3g |
| Protein | 1.1g | 1.1g | 1.3g | 1.6g |
| Potassium | 358mg | 358mg | 499mg | 337mg |
| Glycemic Index | 30-35 (green) | 51 (ripe) | 55-60 (green) | 63 (boiled) |
| Best For | Weight loss, diabetes, gut health | Quick energy post-workout | Cooking, resistant starch | Sustained energy, fiber |
Frequently Asked Questions
Are nendran bananas good for weight loss?
Yes, nendran bananas are excellent for weight loss. At 89 calories with 2.6g fiber and 3-4g resistant starch (when green), they promote fullness and fat burning. The resistant starch bypasses digestion, improving satiety and metabolic health.
Best practices: Consume slightly green nendran daily, pair with protein, eat as mid-morning snack, avoid late-night.
Can diabetics eat nendran bananas?
Nendran bananas are ideal for diabetics. Green nendran has a low glycemic index (30-35) versus regular banana (51). The resistant starch improves insulin sensitivity and slows glucose absorption. Always pair with protein or healthy fat.
Tips for diabetics: Eat green nendran, consume half a fruit, pair with nuts or yogurt, monitor blood sugar response.
How much resistant starch is in nendran banana?
Green nendran contains 3-4g per medium fruit, and up to 15-20% of total starch by dry weight. Resistant starch converts to sugar as the banana ripens. This resistant starch acts as a prebiotic fiber, feeding beneficial gut bacteria and producing butyrate.
What are the main health benefits of nendran banana?
Nendran provides prebiotic fiber for gut health, low glycemic impact for blood sugar control, improved satiety for weight management, and potassium (358mg) for cardiovascular health. The resistant starch supports colon health, reduces inflammation, and improves metabolic function.
How does nendran banana differ from regular banana?
Nendran is shorter, thicker, and contains more resistant starch. Green nendran (GI 30-35) has half the blood sugar impact of regular banana (GI 51). Nendran is firmer and better for cooking and weight loss; regular banana is sweeter and better for quick post-workout energy.
When should I eat nendran banana?
For weight loss or diabetes: Morning or mid-afternoon, slightly green. For energy: Post-workout when riper. For gut health: Slightly green to maximize resistant starch. Avoid: On empty stomach if you have acid reflux; always pair with protein for sustained energy.
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