How many calories does one serving of banana salad have?

One serving  ( 110 grams ) of banana salad gives 154 calories. Out of which carbohydrates comprise 109 calories, proteins account for 13 calories and remaining calories come from fat which is 30.6 calories. One serving of banana salad provides about 1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

154 calories for 1 serving of Banana Salad, Healthy Indian Kela Salad,  Carbohydrates 27.3g, Protein 3.2g, Fat 3.4g.

See banana salad recipe | Indian banana mint salad | healthy banana peanut salad with curd dressing |

Banana salad is a simple, easy and tasty Indian salad. Learn how to make healthy banana peanut salad with curd dressing.

The name of this recipe describes this salad rather well- it is zesty and spunky offering the palate a new combination of ingredients and flavours. 

In banana salad, sweet bananas are mixed in with sour lemon juice, spicy chilli, fresh mint and dill leaves, creamy curd and finally crunchy roast peanuts surprising you with flavours and textures in every bite. 

Tips for Indian banana mint salad. 1. Use bananas that are firm, yet ripe. 2. Just before serving add the curd mint dressing.

Is banana salad healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Banana : Banana is high in potassium. Potassium helps normalize the heartbeat and regulates the body's water balance. Bananas have low sodium content and high potassium content, and contribute for making it an ideal fruit for hypertensives. Bananas contain good amounts of potassium and magnesium which lowers the risk of heart diseases. See the 7 incredible benefits of banana. 

2. Cucumber (Kakdi) : With that high water content, cucumber act as a broom for our system to sweep out harmful toxins from our body. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly. Low sodium and fair amounts of potassium will help to control blood pressure.  Cucumber forms a healthy snack as it's alkaline and a great acidity snack reliever. So you can have it as a snack at work. Better to have it peeled to remove the effects of pesticides. See detailed benefits of cucumber. 

3. Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves. 

What's the problem ?

Honey : Honey, a natural sweetener, is a thick liquid made by honeybees which acts as an energy boost. A tbsp. of honey (20 g) gives 60 calories but virtually no protein, fat and fiber. It has been regarded as a traditional medicine since ages. It’s anti-bacterial and anti-fungal properties are known to fight bacteria and prevent infections like cold and cough. Some research also shows that the polyphenolic compounds in honey help protect the heart. 

Can diabetics, heart patients and over weight individuals have banana salad?

Yes, this recipe is good for diabetics (in moderation), heart and weight loss. Bananas contain good amounts of potassium and magnesium which lowers the risk of heart diseases. Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. This salad uses natural fresh ingredients and has no fat added to it. 

Can healthy individuals have banana salad?

Yes, this is a healthy salad. 

Banana Salad is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Phosphorous : Phosphorous works closely with calcium to build bones. 

3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy.

4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.