Banana juice is sweet, delicious and healthy – and easy to make yourself. We’ll show you a simple recipe for the creamy top energy supplier made from bananas.
Banana juice: nutritional values and vitamins
Bananas are basically very healthy and contain a number of valuable vitamins and minerals. However, they also contain a lot of fructose – which is why you should only drink banana juice in moderation.
100 milliliters of banana juice contain the following nutritional values on average (source):
Calories: 60 calories
Carbohydrates: 14 g (of which sugars: 14 g)
Protein: 0.3g
Fat: 0.1g
Dietary fiber: 0.4 g
With 60 calories per 100 milliliters, banana juice is a high-energy drink. A larger portion of banana juice can also replace a snack between meals. However, banana juice is not suitable for quenching your thirst – water and unsweetened tea remain the best choice.
When it comes to vitamins, banana juice scores particularly well with vitamin B6, which has a positive effect on the immune system and metabolism. A banana covers almost a third of the daily requirement of vitamin B6. However, the vitamin can also be found in many other foods.
Folic acid, potassium, magnesium and manganese can also be found in banana juice. We have summarized more detailed information on the health effects of bananas in a separate article.
Make banana juice yourself: recipe instructions
You can quickly make banana juice yourself at home. However, since bananas are mostly imported from Latin America, the exotic fruit does not have a good ecological balance – and should therefore not be on your daily menu. Also make sure to buy bananas that are organic and fair trade. Because banana plantations are often criticized for dangerous pesticides that are regularly used in conventional cultivation.
For two glasses of banana juice you need the following ingredients:
2-3 ripe organic bananas
400 ml cold water
2 tbsp lemon juice
1 pinch of salt
optional: some honey, agave syrup or stevia to sweeten
Preparation:
In a blender or tall container, blend the ripe bananas with the water, lemon juice, and pinch of salt. Tip: Put the bananas in the fridge for an hour beforehand – this way your juice will be nice and chilled later.
Mix the ingredients to a homogeneous liquid.
According to your own taste, you can sweeten it with a little honey, for example, or refine the juice with vanilla.
Tip: Banana juice also tastes delicious when you combine it with other fruit juices, such as pineapple, currant, apple or cherry juice. You can also use banana juice to prepare delicious cocktails. It goes well with cocktails based on rum and cream, for example. A mixed drink made from wheat beer and banana juice is also popular among beer lovers.
