7 Surprising Reasons You Shouldn’t Toss Your Banana Peel

Banana peels are a nutrient-rich powerhouse, packed with fiber, potassium, and antioxidants that can support your health in countless ways. Eating a raw banana peel may not be appealing, but you can incorporate them into your meals.

1. They’re Packed With Fiber

“Banana peels are high in fiber, both soluble and insoluble,” said Avery Zenker, RD, a dietitian at Queen’s University.

“The peel contains more fiber than the fruit inside,” she added.

That’s roughly 3 to 7 grams of fiber per 100 grams of peel, according to Anne VanBeber, PhD, RD, LD, professor of nutritional sciences at Texas Christian University.

Fiber supports digestion, helps keep you full, and promotes regular bowel movements.

2. They’re Rich in Potassium and Other Electrolytes

A single banana peel contains about 1,025 milligrams of potassium. That’s nearly 40 percent of the daily recommended value, and more potassium than you’ll find in the fruit inside, said Zenker. 

“Potassium is an essential mineral and electrolyte that plays important roles in fluid balance and blood pressure,” said Zenker. “Higher potassium intakes can help combat high blood pressure.”

The peel also contains other beneficial minerals, such as magnesium, calcium, and trace amounts of iron and zinc.

3. They’re Loaded With Antioxidants

Banana peels are rich in antioxidants like polyphenols, flavonoids, anthocyanins, and carotenoids—many of which increase as the peel ripens.

“Polyphenols found in banana peels have anti-inflammatory and antioxidant properties that may lower the risk of heart disease, type 2 diabetes, and even some cancers,” Zenker said.

VanBeber added that specific carotenoids, like lutein, alpha-carotene, and beta-carotene, also support eye and skin health. 

4. They May Support Healthy Cholesterol Levels

The fiber in banana peels can bind to cholesterol in the digestive tract, helping excrete it from the body, said Zenker. “The polyphenols in banana peels may also play a role in supporting healthy cholesterol levels, like catechin, campesterol, and stigmasterol,” she added.

Maintaining healthy cholesterol levels in the long term can support overall heart health, especially when combined with a balanced diet and regular exercise.

5. They Might Help Regulate Blood Sugar

Banana peels’ rich fiber and polyphenol content may also help slow down how fast your body absorbs carbohydrates, which supports better blood sugar regulation, said Zenker.

This is especially promising for people with type 2 diabetes or insulin resistance, she added.

6. They Could Boost Mood and Sleep

Banana peels contain tryptophan, an amino acid involved in serotonin production and a key neurotransmitter that helps regulate mood. In fact, research suggests that unripe banana peels are a rich source of serotonin. 

“The magnesium and tryptophan in banana peels may help improve sleep,” said VanBeber.

7. They May Be Good for Skin Health

You don’t have to eat banana peels to benefit from them—using them topically can offer perks, too.

Banana peel’s antimicrobial effect has been shown to be advantageous for skin health, and the healing of acne,” said VanBeber. “A raw banana peel applied to an insect bite may also relieve itching.”

How to Incorporate Banana Peels Into Your Meals

Not into the idea of eating a raw banana peel? That’s understandable. But with the right prep and thoroughly washing the peels, they can be surprisingly versatile and tasty.

Here’s what experts recommend: 

• Smoothies: Boil the peel to soften it, then blend it into your smoothie with fruit, yogurt, and honey to mask bitterness.
• Tea: Try boiling a peel in water for 10 minutes, straining it, and sipping it before bed.
• Baked goods: Puree boiled or frozen peel and add it to banana bread, muffins, or pancakes for extra fiber and nutrients.
• Soups and curries: Simmer the banana peel, then use that liquid to fortify soups and curries.
• “Pulled pork”: Shred ripe peels, sauté with onions, spices, and BBQ sauce, and use in sliders or tacos.
• Chips: Slice, season, and bake the peels for a crunchy snack.