Ripe vs. Unripe Bananas: Which Are Better for Your Health (and Cooking)?

Bananas: They are one of the most popular fruits out there, and for good reason. The tropical fruit is great for peeling and eating on its own, throwing into a smoothie, slicing and placing on top of a bowl of oatmeal or a stack of pancakes, or even using as a key ingredient to make desserts thicker or more sweet. Plus, they are packed with essential vitamins like B6, minerals like potassium, and other important nutrients like fiber.

But did you know that the nutritional value, texture, and taste of bananas can change as the fruit ripens? This is why in the hot debate between whether ripe vs unripe bananas are better for you, there's a lot to consider, depending on your health (or cooking and baking) goals.

Here, dietitians break down the key differences between ripe and unripe bananas in terms of nutrients, texture, taste, and cooking and baking uses, so you can determine which to reach for on your next grocery trip.

First, let's consider the look and taste

When scanning the banana stand in the produce department at your local supermarket (or farmer's market), there are a few obvious differences between unripe and ripe bananas that are easy to spot. For one, there's the color: Bananas tend to start bright green and turn yellow as they ripen. Over time, ripe bananas will develop dark brown spots before eventually becoming overripe and turning completely brown (which, foreshadowing, might be your sign to make some banana bread).

Texture and flavor are also key differences to note when picking the right bunch. Unripe bananas tend to be firm and mild in flavor, while ripe bananas are softer and notably sweeter. And generally speaking, these changes in look, feel, and taste are indicators of what's happening inside the banana peel during the ripening process.

How quickly a banana ripens may depend on what stage it was in when first bought, but on average, it can take up to six days for a bunch to reach peak ripeness.¹

3 nutrient differences between ripe and unripe bananas

Aside from differences in taste and texture, there are a few key comparisons in nutritional content to note when deciding to eat ripe vs unripe bananas. Here's what the experts have to say.

1. Unripe bananas have “resistant starch” and more dietary fiber overall

Unripe bananas often contain a higher amount of something called resistant starch, which, unlike other types of starch, isn’t converted to sugar during the digestive process.²

“Like dietary fiber, a resistant starch is a type of carbohydrate that is not digested in the intestine,” says, Emily Truscott, MS, RD, a registered dietitian at the University of Florida’s Food Science and Human Nutrition Department. “Since it is not digested, it does not contribute to a rise in blood sugar levels the way other starches do. Instead, it is fermented by gut bacteria. This fermentation produces short-chain fatty acids (SCFAs), which have been linked to chronic disease prevention.”³,⁴

Resistant starches have other health benefits, as well, like helping you feel full, treating and preventing constipation, and lowering levels of cholesterol. And while resistant starch is one of the primary forms of dietary fiber in bananas, there are other types of gut-supporting fiber in these delicious fruits, too, including a type of soluble fiber called pectin.⁵

Overall, fiber content is slightly higher in unripe bananas versus ripe ones, though the fruit is generally considered to be a great source of fiber at any stage of ripeness.⁶

2. Ripe bananas have more sugar

The starch in green bananas makes them notably less sweet and enjoyable compared to bright yellow, ripe bananas. "This is because the starch in the unripe banana is converted to sugars with ripening; hence, the sweetness of ripe bananas," says Joan Frank, MS, RDN, a registered dietitian nutritionist and assistant director of the Didactic Program in Dietetics at the University of California, Davis.

Fewer starches in ripe bananas means they will have a higher sugar content, but they might also be a little easier for your gut to break down during digestion. Less starch often means less fiber or "roughage" that your intestines have to process.

Frank says this conversion of starch to sugar is part of the ripening process for many fruits. But while you might opt to enjoy a green banana for its higher levels of resistant starch and fiber, most other underripe fruits will not possess the same beneficial components, and therefore will not likely offer the same gut benefits. (So, no need to power through eating super-sour berries or underripe plums.)

3. Overripe bananas have a higher glycemic index

“The glycemic index (GI) is a measure of how a food might raise blood sugar levels,” says Truscott. “It is of particular interest to people living with diabetes or those at risk for diabetes," she adds. For context, foods with a lower GI tend to raise blood glucose levels more slowly than those with a higher GI, so if you're looking to regulate your blood sugar levels, healthcare providers might recommend adding low-GI foods to your daily lineup.

According to Harvard Health Publishing, foods with a GI of 55 or less are considered low glycemic, foods with a GI between 56 and 69 are moderate, and foods with a GI of 70 or higher are considered high glycemic.

While ripe bananas have a fairly low GI (47), overripe bananas have a medium GI of about 57. It's not a big jump, but something to keep in mind if you're watching your blood sugar and eat super-ripe bananas with other high-GI foods—like fruit smoothies or certain baked goods, for example. This doesn't mean you have to avoid ripe bananas altogether (or any high-GI food, for that matter); the GI number simply points to the breakdown of starches into sugar when a banana goes from unripe to ripe, and then overripe.⁷

GI can be a useful tool for those monitoring their blood sugar, but both Truscott and Frank stress that it is not the end-all be-all. "We typically don't look at the glycemic index of individual foods as they are typically not eaten alone," says Frank, emphasizing that combinations of foods—and your individual sugar needs—should also be taken into account.

Bottom line: If you are someone who keeps track of your blood sugar, choosing ripe or underripe (versus almost completely brown overripe) bananas might be your best bet in terms of glycemic index. However, if you're ever unsure about what foods work best for you, reach out to your healthcare provider or a registered dietitian for guidance.

So, which one is better for your health?

Ultimately, the difference between unripe, ripe, and overripe bananas comes down to sugar content and how well our bodies can digest the varying levels of starch. Both Truscott and Frank agree that one isn't necessarily 'healthier' than the other. For example, Frank says that while unripe bananas contain less sugar, the difference isn’t particularly significant, and notes that “most people won’t eat unripe bananas” because they just don’t taste as good.

“At the end of the day, we’re comparing bananas to bananas,” says Truscott. “Underripe bananas might be digested differently and provide different nutrients to the body, but I would not consider them 'healthier' than ripe bananas and vice versa," she adds.

So whichever you prefer is your call—green, bright yellow, or spotty!

Ripeness does matter when it comes to cooking and baking, though

While ripeness level doesn't necessarily matter when it comes to your snacking preference, it does somewhat matter for both baking and cooking. Brown, overly ripe bananas, for example, make the best banana bread—they are super sweet and their soft flesh breaks down easily into batter.

Ripe, perfectly yellow bananas, on the other hand, are ideal for no-bake desserts like banana pudding, since the fruit will be both sweet and firm enough to hold its shape. And bananas that are still barely tinged with green are great for dishes like Bananas Foster or meals that feature fried bananas (which can taste similar to plantains—bananas' larger, more bitter cousin). That's because the higher starch content can help keep the fruit from disintegrating during the cooking process.⁸

Bottom line? All bananas are a good choice

Overall, bananas at any stage of ripeness are a nutritious choice, of course, as long as they are not rotting when overripe. While there might be some slight differences in things like sugar and fiber content, green, yellow, and even slightly brown bananas are all decent sources of fiber, vitamins, and minerals like potassium—an essential electrolyte needed to regulate your heartbeat, your muscle and nerve function, and the balance of fluids in your body.

Truscott says some people tend to avoid eating bananas or other fruits because they are worried about the sugar content, but "when you avoid fruits which have naturally occurring sugars, you are missing out on key nutrients," she adds.

"The difference between eating an unripe versus a ripe banana is a minute detail that is not likely to affect your overall health," says Truscott. "Instead, focus on eating fruit in general as part of a balanced diet," she adds. Fruits of all kinds are not only great sources of energy, fiber, and hydration for your body, but they're also just delicious.

And if you're ever confused about the types of fruits to eat, because you have an underlying health condition or concern, reach out to a trusted healthcare provider or registered dietitian who can offer some suggestions.