Benefits of Banana Nanica or Banana d’água for health

The dwarf banana ( Musa acuminata Dwarf Cavendish) is a tropical fruit, originally from Asia, but which has spread very well in Brazilian territory. No wonder it is one of the most produced and consumed foods in the country. And the dwarf banana has many benefits. Widely consumed by athletes due to its high concentration of potassium and its ability to burn fat quickly, it is also good in several other aspects, which we will see later.

Many may wonder if it’s banana dwarf or cockatiel, but it can be both. This type of banana is still known as a water banana. On the other hand, it cannot be called a dwarf or silver banana, as they are different types of bananas.

And despite being called runt, this banana is big and the name is related to the size of its banana tree, which is short in stature. But, despite being small, the banana tree is the champion in the production of the fruit, each bunch can produce up to 400 bananas and weigh approximately 45 kilos.


The dwarf banana is rich in nutritional properties, as it contains many nutrients and substances that are very good for your health. For example, the dwarf banana has few calories, while offering a good amount of dietary fiber and carbohydrates that will feed and still help in the functioning of the digestive system.

Check out the nutritional table for an average dwarf banana below:

Nutritional table% DV (*)
calories67.9 kcal3.4%
Carbohydrates15.54 g5.18%
Proteins0.84 g1.12%
Total fat0.28 g0.51%
Saturated fat0 g0%
dietary fiber1.33 g5.32%
Sodium0 mg0%

In addition to these nutrients, the properties of banana dwarf offer other elements that are positive for the body. Easy to digest, the dwarf banana has all its substances absorbed by the body. In addition, it also carries vitamin A and C, which generate enough energy for the body to support the daily routine.


Due to the amount of nutrients that it gathers, the dwarf banana has several benefits for those who consume it daily. For example, it is recommended for people who have diabetes, because, despite being sweeter and carrying more sugar than others, it has a low glycemic index, affecting the body little in this regard. It also helps to lower blood pressure.

Experts confirm that the intake of dwarf bananas between meals is positive for the body, as, in addition to keeping sugar levels under control, it combats tiredness and guarantees satiety for a longer time, improving the person’s sense of well-being. In addition, the iron present in the fruit stimulates the production of hemoglobin, contributing to the fight against anemia.

Among other benefits of dwarf bananas, we have tryptophan, a substance that produces serotonin, which relaxes the body and mind and makes the individual feel in a good mood. Therefore, the fruit is indicated for those who have depression. The fruit is also rich in B-complex vitamins, which calm the nervous system, which is another positive point for the well-being of the human mind. For all that, the dwarf banana is okay, only if you eat it indiscriminately. Besides, it only has benefits for your life!


And in addition to being good for your health, the dwarf banana has a very cheap price, so many people buy the fruit to eat on a daily basis, whether as a dessert after lunch, to fool the stomach during the day or even for a snack before going to bed. But there are many people who make numerous types of candy from dwarf bananas, after all, there are a variety of options that can be prepared with this delight. Here we will present two of the most traditional: sweet and banana dwarf cake.


This recipe for dwarf banana candy is very simple and yields up to 12 servings, taking 90 minutes to complete.


  • 1 kg of very ripe dwarf banana;
  • 1/2 kg of sugar;
  • 1 cup (tea) of water;
  • Broth of 2 large lemons.

preparation mode

Start by peeling off the bananas. Then bring the bananas to the fire in a large pot. Add water and cook until they melt. Then add the lemon broth and sugar. Stir always, but allow the fruit to “sappe” the fire so that the candy incorporates that purplish color. Stop stirring only when the candy is dull. Finally, remove from heat, beat the candy so that it is cut and pour into a baking dish sprinkled with sugar. Then just let it cool, cut and serve!


Now a recipe for dwarf banana cake, another dish widely consumed by Brazilians and which is delicious for an afternoon coffee, for example. This recipe makes up to 10 servings and takes just 30 minutes to prepare.


  • 4 eggs
  • 1 cup of oil;
  • 1 and 1/2 cup of crystal sugar;
  • 2 cups of wheat flour;
  • 1 spoon of baking powder;
  • 1 pinch of salt;
  • 4 large dwarf bananas;
  • Cinnamon powder.

Preparation mode

Put the eggs, oil and sugar in a blender and blend for about three minutes. Combine the wheat flour, yeast and salt in a bowl. Then, add the ingredients beaten in a blender in this bowl, mixing always until you get a very homogeneous mass. Toss the bananas on top, mash and stir everything. Pour this mixture into a greased tin, sprinkle powdered cinnamon on top and place in preheated oven. Let it bake for 20 to 30 minutes, depending on the oven. If it’s ready, just wait for it to cool and serve.

Related articles:

Benefits and Properties of Banana

Benefits and Properties of Banana da Terra

Benefits and Properties of Banana Apple

Benefits and Properties of Banana Ouro

Benefits and Properties of Banana Prata

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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