Dried banana chips are a popular snack that offers a sweet flavor and crunchy texture. But banana chips provide more than just taste – they are nutritious and offer many health benefits. Here is an in-depth look at the many things dried banana chips are good for.
Nutrition Profile
Banana chips start off as fresh bananas that are sliced thinly and then dried, either by being baked or fried. This concentrates the nutrition into a small, lightweight and portable snack. Here is the nutrition profile for a 1-ounce (28 gram) serving of dried banana chips:
| Calories | 93 |
|---|---|
| Carbs | 24 grams |
| Fiber | 2 grams |
| Protein | 1 gram |
| Fat | 0 grams |
| Vitamin B6 | 12% DV |
| Vitamin C | 2% DV |
| Magnesium | 6% DV |
| Potassium | 7% DV |
As you can see, banana chips are high in carbs and low in fat and protein. They also contain decent amounts of fiber, vitamin B6, vitamin C, magnesium and potassium.
1. Source of Energy
The main macronutrient in banana chips is carbohydrates. A 1-ounce serving provides 24 grams of carbs, making up about 80% of the total calories.
Carbs are the main source of energy for the body and brain. When you eat carbs, they are broken down into glucose, which can be used right away for energy or stored in muscles and the liver for later use.
thanks to their high carb content, banana chips can provide a quick energy boost or help replenish depleted energy stores after exercise.
2. Provide Fiber
Banana chips contain fiber, with 2 grams per serving. That equals 8% of the daily value for fiber.
Fiber has been linked to many health benefits, including improved digestion. It also slows the absorption of sugar from foods, which can help regulate blood sugar levels.
Additionally, eating enough fiber may reduce the risk of heart disease, diverticulitis, obesity, diabetes and some cancers.
3. Contain Antioxidants
Bananas contain beneficial plant compounds and antioxidants. Some of the main antioxidants in bananas include:
- Dopamine: This catecholamine neurotransmitter acts as an antioxidant and may have protective effects on the nervous system.
- Gallocatechin: This flavanol antioxidant has anti-inflammatory and neuroprotective effects.
- Delphinidin: This anthocyanin acts as an antioxidant and anti-inflammatory compound.
During the dehydration process to make banana chips, some of these antioxidants may be lost. However, banana chips likely still contain higher levels of antioxidants than many other processed snacks.
4. Provide Various Vitamins and Minerals
Banana chips contain a variety of vitamins and minerals, despite being relatively low in calories.
Just a 1-ounce serving delivers 12% of the daily value for vitamin B6 and 2–8% for other vitamins and minerals like vitamin C, magnesium and potassium.
Vitamin B6 is important for over 100 enzyme reactions in the body and plays a key role in brain development and function.
Other Vitamins and Minerals in Banana Chips
Here are some of the other vitamins and minerals found in banana chips and their health benefits:
- Vitamin C: Important for immune health and acts as an antioxidant. Also helps your body absorb iron.
- Magnesium: Involved in energy production, muscle contractions and DNA synthesis.
- Potassium: May reduce blood pressure and water retention.
5. Contain Resistant Starch
Bananas contain resistant starch, which is a type of indigestible carb that functions like soluble fiber.
Cooking and cooling bananas causes the starch granules to crystallize and become resistant to digestion. This also happens during the process of making banana chips.
The resistant starch in banana chips may feed the beneficial bacteria in your gut, leading to reduced inflammation, improved gut health and other benefits.
6. Portable, Lightweight and Shelf-Stable
Dried banana chips have a crunchy, crispy texture that makes them a satisfying snack food.
They also happen to be quite portable and lightweight, since all the moisture has been removed. About 10–12 fresh bananas makes 1 ounce of chips, so they provide a very concentrated source of nutrients.
Additionally, since they are dried, banana chips typically don’t need to be refrigerated and can be stored at room temperature for months.
7. Kid-Friendly Snack Food
thanks to their sweet taste and crunchy texture, banana chips make an excellent snack for children.
They are kid-friendly and satisfyingly crunchy and can provide a healthier alternative to processed snack foods like chips, crackers or granola bars.
You can enjoy banana chips on their own or pair them with nut butters, smoothies or yogurt parfaits for extra nutrients and flavor.
8. Naturally Gluten-Free and Vegan
Banana chips are naturally gluten-free, which makes them a great option for anyone following a gluten-free diet.
They’re also vegan and don’t contain any animal products, making them appropriate for plant-based diets.
For those with food restrictions or allergies, banana chips can provide a tasty alternative to many commonly eaten snack foods.
9. Low in Fat and Cholesterol
Banana chips are very low in fat and contain no cholesterol.
A 1-ounce (28-gram) serving contains zero grams of fat, including no saturated or trans fats.
This makes them a smart snack option if you’re trying to limit fat intake or follow a low-fat diet.
Should You Choose Baked or Fried Banana Chips?
You can find banana chips made two ways — baked or fried:
- Baked: These are dried slowly at low temperatures in the oven. They contain no added oil.
- Fried: These are cooked in hot oil, adding more calories from fat. Choose monounsaturated oil like olive or avocado oil.
In moderation, both make a great on-the-go snack. However, baked varieties are lower in calories and fat if you’re tracking your intake.
10. Easy to Add to Snack Mixes and Recipes
In addition to enjoying banana chips on their own, they can easily be incorporated into recipes.
Here are some fun ways to use banana chips in snacks and meals:
- Sprinkle over oatmeal, yogurt or ice cream
- Mix into granola or trail mixes
- Use as a topping for muffins or quick breads before baking
- Crumble over salads for added crunch and sweetness
- Blend into energy balls or protein bars
- Mix with nuts and dried fruit for a homemade snack mix
- Add to your favorite cookie, pancake or waffle recipe
Potential Downsides to Eating Banana Chips
Banana chips can make a nutritious, energizing snack in moderation. However, there are a few downsides to consider.
High in Calories and Carbs
The concentrated calories and carbs in banana chips can add up quickly, especially if you eat a large portion.
To keep your intake moderate, stick to the standard 1-ounce (28-gram) serving size.
Low in Protein and Healthy Fats
Banana chips provide carbohydrates and various vitamins and minerals but are low in other nutrients like protein and healthy fats.
Pair them with foods like nut butter, yogurt or avocado to help round out your snack with more protein and healthy fats for satiety.
High in Natural Sugar
Bananas are relatively high in natural sugars. During the process of dehydrating them into chips, the sugar content becomes more concentrated.
If you have diabetes or need to limit sugar intake, keep portions of banana chips small and avoid pairing them with other sugary foods or beverages.
Lack Raw Fruit Benefits
Some nutrients are lost when fresh bananas are processed into dried chips.
Additionally, dehydrated bananas have a different nutritional profile and glycemic index than raw bananas. Try pairing banana chips with raw fruits and veggies for a balanced snack.
How to Shop for Banana Chips
You can find bags of banana chips in most well-stocked grocery stores, health food stores and online retailers. Here are some tips for selecting the healthiest options:
- Check the ingredients list and select brands with just bananas and minimal added sugar or salt.
- Look for banana chips made without added oils or fried in healthy oils like olive or coconut oil.
- Opt for organic banana chips when possible to reduce pesticide exposure.
- Purchase baked banana chips if you’re trying to limit fat and calories.
- Buy plain banana chips and flavor them yourself by sprinkling with spices.
You can also easily make baked banana chips at home. Simply slice bananas thinly, arrange in a single layer on a baking sheet and bake at 225°F (110°C) for 2–6 hours, flipping halfway.
Conclusion
When snacking on dried banana chips in moderation, you can take advantage of their many health benefits.
Banana chips are low in fat and cholesterol while providing energy, fiber, antioxidants, vitamins and minerals like vitamin B6, vitamin C and potassium.
Their sweet taste, crunchy texture and convenience also make them a snack that’s easy to enjoy on-the-go or add to recipes and snack mixes.
However, keep in mind that banana chips are high in natural sugar and calories, so portion control is key. Additionally, pair them with other whole foods like nuts or yogurt to make a well-rounded, nutritious snack.
Overall, savory banana chips can be a wholesome addition to your diet when consumed as part of a balanced lifestyle.