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At a Glance One medium banana = 105 calories, 27 g carbs, 3 g fiber, 422 mg potassium, 33% DV vitamin B6 Americans average 26.8 pounds of bananas per person yearly, the top fresh fruit in the USA A 2025 study in the American Journal of Physiology-Renal Physiology confirms higher potassium intake significantly lowers blood pressure Green and slightly-green bananas deliver resistant starch, a prebiotic linked to gut health and blood sugar control The DASH diet (NHLBI) features potassium-rich foods like bananas as a core blood-pressure strategy People on ACE inhibitors, ARBs, potassium-sparing diuretics, or with chronic kidney disease should ask their physician before increasing daily intake One to two bananas per day is the optimal range for most healthy USA adults What One Banana a Day Actually Delivers, Nutritionally A single medium banana is a small package with outsized nutrition