Image showing the Manzano Banana

Manzano banana, also known as the apple banana, is a small, sweet fruit that is native to the Philippines and widely grown in many tropical countries. [1]

With its unique flavor, creamy texture, and high nutritional value, the Manzano banana has become a popular ingredient in many recipes, from smoothies and desserts to savory dishes.

In this article, we will explore the health benefits, nutritional value, and culinary uses of the Manzano banana.

Image showing the Manzano Banana-Variety of Banana

Origin of Manzano Banana

Manzano banana originates from Central and South America. Cultivated in countries like Mexico, Colombia, and Ecuador, this fruit thrives in the region’s tropical climate.

Farmers carefully nurture the plants, ensuring they receive adequate sunlight, water, and protection from pests.

Nutritional Value of Manzano Banana

Manzano banana is packed with essential vitamins and minerals that provide numerous health benefits. [2]

Here are some of the nutrients found in a single medium-sized Manzano banana.


Image showing the macronutrients of Manzano Banana

  • Calories: 105
  • Carbohydrates: 27 grams
  • Fiber: 3 grams
  • Protein: 1 gram
  • Fat: 0.4 grams


Image showing the Micronutrients of Manzano banana

  • Vitamin C: 17% of the RDI (Recommended Daily Intake)
  • Vitamin B6: 20% of the RDI
  • Potassium: 12% of the RDI
  • Magnesium: 8% of the RDI
  • Manganese: 8% of the RDI

Culinary Uses of Manzano Banana

The Manzano banana is a versatile ingredient that can be used in a wide range of sweet and savory recipes. Here are some popular culinary uses of Manzano banana.

Sweet recipes with Manzano banana

Savory dishes with Manzano banana

  • Plantain chips
  • Empanadas and turnovers
  • Stew and curry
  • Tacos and tostadas
  • Jerk chicken and other Caribbean dishes
  • Fried rice and stir-fry

Beverages and cocktails with Manzano banana

Other uses of Manzano banana

  • Baby food
  • Animal feed
  • Natural sweetener in baking
  • Composting

Health benefits of Manzano banana

Manzano bananas, also known as Apple Bananas, are not just delicious but also offer numerous health benefits.

Image showing the Health benefits of Manzano Banana

Here are some of the key advantages of including Manzano bananas in your diet.

1: Blood Pressure Level

Manzano bananas are an excellent source of potassium, [3] an essential mineral that supports heart health, helps maintain proper blood pressure levels, and aids in muscle function.

2: Boost Immune System

These bananas are packed with vitamin C, [4] a powerful antioxidant that boosts the immune system, aids in collagen production for healthy skin, and helps protect against oxidative stress.

3: Promotes Digestion

Manzano bananas are a good source of dietary fiber, which aids in digestion, promotes bowel regularity, and helps keep you feeling fuller for longer periods, aiding in weight management. [5]

4: Natural Energy Boost

With their natural sugars and carbohydrates, [6] Manzano bananas provide a quick and sustainable energy boost, making them an ideal choice for athletes and those needing an instant energy pick-me-up.

5: Gentle on the Stomach

Manzano bananas are easily digestible and are often recommended for those with sensitive stomachs or digestive issues, providing a gentle and soothing effect on the digestive system. [7]

6: Heart-Healthy

The combination of potassium, dietary fiber, and other beneficial nutrients in Manzano bananas helps support cardiovascular health, reducing the risk of heart disease and stroke. [8]

7: Natural Mood Booster

These bananas contain tryptophan, an amino acid that helps in the production of serotonin, a neurotransmitter known for its mood-enhancing properties, promoting feelings of happiness and well-being. [9]

Manzano banana is a remarkable fruit that offers a delightful blend of flavors and textures.

From its origins in Central and South America to its culinary versatility and nutritional benefits, this unique banana variety continues to captivate fruit enthusiasts worldwide.

You enjoy it as a standalone snack, incorporate it into your favorite recipes, or grow your own banana plants, the Manzano banana is sure to bring joy and deliciousness to your life.


What is the difference between Manzano banana and regular banana?

The Manzano banana is smaller and rounder than regular bananas, with a sweeter, apple-like flavor. The Manzano banana is smaller and rounder than regular bananas, with a sweeter, apple-like flavor.

Can you eat Manzano banana when it’s green?

You can eat green Manzano banana, they are much firmer and less sweet than when they are fully ripe.

Are Manzano bananas good for weight loss?

Manzano bananas can be a good addition to a weight loss diet, as they are lower in calories and higher in fiber than other banana varieties.

Can you use Manzano banana in baking?

Yes, Manzano banana can be used in a variety of baking recipes, including banana bread, muffins, and cakes.

Can you grow Manzano banana in a cold climate?

Manzano banana is a tropical fruit and requires warm temperatures to grow. It can be grown in a greenhouse or indoors in colder climates.