Unpeeling the Truth: How many calories in a Nendran banana?

November 7, 2025 •

4 min read

While a standard banana contains around 105 calories, the larger, more nutrient-dense Nendran variety can have a higher count, which varies depending on its size and ripeness. This article delves into the specifics of how many calories in a Nendran banana, revealing the full nutritional picture beyond just the numbers.

Quick Summary

A Nendran banana's calorie count varies significantly based on its size and ripeness level, typically falling between 105 and 150+ calories per fruit. Known for being rich in resistant starch, fiber, and potassium, its nutritional value is higher than that of common Cavendish bananas.

Key Points

Calorie Range Varies: A Nendran banana's calories depend on size and ripeness, typically ranging from 105-150+ kcal per fruit.
Rich in Resistant Starch: Unripe Nendran bananas contain more resistant starch, which benefits gut health and helps regulate blood sugar.
Higher Nutrient Density: Compared to common Cavendish bananas, Nendran bananas have a higher concentration of beneficial nutrients, including fiber and potassium.
Preparation Affects Calories: Frying Nendran bananas into chips drastically increases their calorie count, while consuming them raw or boiled is a healthier option.
Ideal for Weight Management: The high fiber content promotes fullness, and the low glycemic index makes it a suitable fruit for managing weight and blood sugar levels.
Supports Healthy Weight Gain: Raw Nendran banana powder is traditionally used for healthy weight gain in babies due to its nutrient density and ease of digestion.

The Calorie Breakdown of a Nendran Banana

Pinpointing the exact number of calories in a Nendran banana is more complex than with a regular Cavendish variety, primarily because Nendran bananas are generally larger and their nutritional profile changes as they ripen. For a 100g serving of Nendran banana, research suggests a calorie range of approximately 105 to 115 kcal. However, some sources indicate a single fruit can contain up to 140 calories or even 153 calories for a larger specimen. Most of these calories are derived from carbohydrates, which consist of starches in raw or unripe bananas and natural sugars as they ripen.

Factors Influencing Calorie Count

Size: As with any fruit, a bigger Nendran banana will have more calories. Since this variety is often larger than standard bananas, a single fruit can contain more energy.
Ripeness: Unripe Nendran bananas contain more resistant starch, which is a type of carbohydrate that our body doesn't digest and absorb for energy. This means that, weight for weight, a greener banana may have a lower net calorie impact than a fully ripe one. As it ripens, the resistant starch converts into simple sugars, increasing the number of readily available calories.
Preparation Method: The biggest change in calorie count comes from preparation. A simple, raw Nendran banana is relatively low in calories. However, traditional preparations like Nendran chips (fried in oil) can be extremely high in calories, with some sources reporting over 500 kcal per 100g.

Beyond the Calorie Count: Nendran's Nutritional Powerhouse

Looking solely at calories overlooks the true value of the Nendran banana. It is particularly valued for its rich composition of essential nutrients. This makes it a popular food in South Indian cuisine and a staple for growing children.

Here is a list of the key nutrients you'll find in this powerful fruit:

High in Potassium: Nendran bananas are a significant source of potassium, a mineral crucial for maintaining healthy blood pressure and proper heart function.
Excellent Source of Dietary Fiber: The high fiber content supports digestive health, prevents constipation, and helps promote a feeling of fullness, which can be beneficial for weight management.
Rich in Vitamins: They are packed with Vitamin C to strengthen the immune system and Vitamin B6, which is vital for brain function and the metabolism of red blood cells.
Contains Resistant Starch: As mentioned, unripe Nendran bananas are rich in resistant starch. This prebiotic compound feeds beneficial gut bacteria, promoting overall gut health.
Packed with Antioxidants: Research indicates Nendran bananas contain valuable bioactive phytochemicals, including antioxidants and phenolic compounds, which have potential health-promoting properties.

Nendran Banana vs. Cavendish Banana: A Comparison

While both varieties offer nutritional benefits, there are notable differences, especially concerning calorie density and specific nutrient levels.


Feature	Nendran Banana (approx. per 100g)	Cavendish Banana (approx. per 100g)
Calories	105–115 kcal	~90 kcal
Resistant Starch	Higher, especially when unripe	Moderate, lower than Nendran
Dietary Fiber	Higher, contributes to digestive health	Standard, good source of fiber
Potassium	Rich source, often higher concentration	Rich source, standard concentration
Taste	Mild, earthy, not overly sweet (as flour)	Sweeter, more commonly known taste
Usage	Traditional cuisine, baby food (powder), fitness	General consumption, smoothies, baking

Incorporating Nendran Bananas into Your Diet

There are numerous ways to enjoy the nutritional benefits of Nendran bananas, whether you're focusing on weight management or seeking an energy boost. Here are some healthy ideas:

Enjoy them raw: Ripe Nendran bananas can be enjoyed as a simple, high-energy snack. The natural sweetness provides a satisfying treat.
Create healthy porridges: Especially when using the raw banana powder, a porridge made with milk or water is an excellent option for infants and a nutritious meal for anyone.
Boost smoothies: Add sliced Nendran bananas to your daily smoothie for extra potassium, fiber, and a natural energy kick.
Utilize raw Nendran powder: The powder, made from sun-dried raw bananas, is an easy-to-digest, nutrient-dense food ideal for babies and those needing a boost in healthy weight gain. It can be mixed into batters for pancakes or idlis for added nutrition.
Cook for savory dishes: Unripe Nendran bananas can be used in savory curries and stews, providing a starchy, satisfying element.

Conclusion

So, how many calories in a Nendran banana? An average-sized Nendran banana contains approximately 105 to 115 calories per 100g, with the total for a single, larger fruit potentially reaching 150 calories or more. However, the calorie count is just one aspect of its value. Its high concentration of resistant starch, fiber, potassium, and vitamins make it a superior nutritional choice, particularly for promoting gut health, regulating blood sugar, and providing sustained energy. By being mindful of its size, ripeness, and preparation method, you can effectively integrate this nutrient-dense fruit into a healthy and balanced diet.

For more in-depth nutritional comparisons and studies, you can refer to research published in journals like the International Journal of Horticulture and Food Science.

Frequently Asked Questions

Yes, Nendran bananas can be part of a weight loss diet. Their high fiber content promotes satiety and can reduce overall calorie intake. Consuming them in moderation and opting for raw or boiled forms is best.

Resistant starch is a type of carbohydrate in unripe Nendran bananas that resists digestion. It acts as a prebiotic, feeding good gut bacteria, which aids digestive health and helps control blood sugar levels.

Nendran bananas generally have a higher concentration of nutrients like potassium, fiber, and resistant starch than common Cavendish bananas. They are also larger and have a different taste profile.

Yes, raw Nendran banana powder is highly beneficial. It's an easily digestible, gluten-free, and nutrient-dense food often used for healthy weight gain in babies and for digestive health in adults.

Nendran bananas have a low glycemic index, meaning they do not cause a rapid spike in blood sugar levels. This makes them a better choice for people with diabetes, but moderation is still important.

Nendran is a specific type of plantain, also known as Kerala banana. While often used for cooking like other plantains, it is known for its distinct nutrient profile and is rich in resistant starch when unripe.

Cooking methods can significantly alter the calorie count. For example, frying Nendran bananas into chips introduces a large amount of added fat, drastically increasing the calorie content compared to eating them raw or boiled.