How many calories are in a banana?
USDA numbers for small, medium and large bananas, where the calories come from, and how to log one in Cal.AI.
Bananas are the fruit people most often eat by the piece, which makes them easy to log and easy to misjudge. A medium banana is 118 g and about 105 calories, but a large one at 136 g is closer to 121 calories, and bananas sold in bulk often run large. The numbers below are USDA figures for raw banana without the peel, so weigh the edible part, not the whole fruit.
Calories in banana per 100 g
According to USDA FoodData Central (SR Legacy entry “Bananas, raw”), 100 g of banana contains 89 calories, 1.1 g of protein, 23 g of carbohydrates and 0.3 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 89 |
| Protein | 1.1 g |
| Carbohydrates | 23 g |
| Fiber | 2.6 g |
| Sugars | 12 g |
| Total fat | 0.3 g |
| Saturated fat | 0.1 g |
| Sodium | 1 mg |
| Cholesterol | 0 mg |
| Potassium | 358 mg |
| Calcium | 5 mg |
| Iron | 0.3 mg |
| Vitamin C | 8.7 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of banana:
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium (7" to 7-7/8" long) (118 g) | 105 | 1.3 g | 27 g | 0.4 g |
| 1 small (6" to 6-7/8" long) (101 g) | 90 | 1.1 g | 23 g | 0.3 g |
| 1 large (8" to 8-7/8" long) (136 g) | 121 | 1.5 g | 31 g | 0.4 g |
| 1 cup, sliced (150 g) | 134 | 1.6 g | 34 g | 0.5 g |
Macro breakdown
By calories, banana is about 93% carbohydrate, 4% protein and 3% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
Banana is about 93% carbohydrate by calories, with 12.2 g of sugar and 2.6 g of fiber per 100 g, which is why it works as quick fuel before a workout but will not keep you full the way a protein food does. Potassium is the standout mineral at 358 mg per 100 g, about 422 mg in a medium banana.
How banana compares with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pomegranate | 83 | 1.7 g | 19 g | 1.2 g |
| Grapes | 69 | 0.7 g | 18 g | 0.2 g |
| Cherries | 63 | 1.1 g | 16 g | 0.2 g |
| Kiwi | 61 | 1.1 g | 15 g | 0.5 g |
| Mango | 60 | 0.8 g | 15 g | 0.4 g |
Is banana good for weight loss?
At 89 calories per 100 g, banana is denser than most fresh fruit on this site but still a small spend for a whole-food snack. A medium banana costs about 105 calories, which fits a deficit easily as long as you count it. The limit is satiety: it is soft, fast to eat and low in protein, so pair it with something like a hard-boiled egg or Greek yogurt if you want it to carry you to the next meal. Watch the size creep; a large banana adds about 16 calories over a medium one, and two bananas a day in smoothies add up quietly. If you want fewer calories for the same volume, strawberries at 32 calories per 100 g and watermelon at 30 are the lighter swaps.
How to log banana in Cal.AI
Scan Food handles a banana well because the size is visible; check that Cal.AI picked medium (118 g), small (101 g) or large (136 g) and use Fix Results to adjust the portion if yours is bigger. For sliced banana on oatmeal or in a smoothie, log 1 cup sliced (150 g, about 134 calories) or weigh it. The common mistake is logging a large banana as medium, which understates it by about 16 calories every time.
Frequently asked questions
How many calories are in a medium banana?
A medium banana, 7 to 7-7/8 inches long and about 118 g peeled, has about 105 calories according to USDA data. That comes with roughly 27 g of carbohydrate, 1.3 g of protein and 0.4 g of fat. A small banana at 101 g is about 90 calories, and a large one at 136 g is about 121 calories.
How much sugar is in a banana?
USDA lists 12.2 g of sugar per 100 g of raw banana, so a medium 118 g banana has about 14.4 g, alongside 3.1 g of fiber. That sugar occurs naturally in the fruit, and the Dietary Guidelines limit of less than 10% of calories applies to added sugars, not to whole fruit. Log the banana as fruit, not as a dessert.
Is a banana a good pre-workout snack?
It is a practical one. About 93% of a banana's calories come from carbohydrate, with very little fat to slow digestion, so a medium banana delivers about 27 g of carbs and 105 calories in a form that sits lightly before training. If you need the snack to last longer, add a protein food beside it.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Bananas, raw” (FDC ID 173944). FoodData Central
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