Banana Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 89

Calories from Fat 3

% Daily Value*

Total Fat 0.3g0%

Total Carbohydrate 22.8g8%

Dietary Fiber 2.6g9%

Sugars 12.2g24%

Protein 1.1g2%

Sodium 1mg0%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 1.1g

Carbs 22.8g

Fat 0.3g

Source: USDA FoodData Central.

100 g

89 kcal 1.1g protein 22.8g carbs 0.3g fat

1 medium banana (118 g)

105 kcal 1.3g protein 26.9g carbs 0.4g fat

1 large banana (136 g)

121 kcal 1.5g protein 31g carbs 0.4g fat

1 cup sliced (150 g)

134 kcal 1.7g protein 34.2g carbs 0.4g fat

Banana FAQ

Is banana good for weight loss?

Bananas can support weight loss when eaten in moderation. At 89 calories per 100 g, they're a filling snack rich in fiber and resistant starch. Their natural sweetness helps curb sugar cravings without processed snacks.

Is banana high in protein?

No — bananas are not a high-protein food, containing only 1.1 g of protein per 100 g. They're primarily a carb source. Pair with peanut butter or Greek yogurt to boost protein intake.

How many calories are in a banana?

A medium banana (118 g) has about 105 calories, 27 g of carbs, 1.3 g of protein, and 0.4 g of fat. A small banana has around 90 calories.

Are bananas good for you?

Yes. Bananas are rich in potassium, vitamin B6, vitamin C, and fiber. They support heart health, digestion, and provide quick natural energy.

Are bananas high in sugar?

A medium banana contains about 14 g of natural sugar. However, the fiber content slows sugar absorption, so bananas have a moderate glycemic index of 51 — lower than many other fruits.

Are bananas good before a workout?

Yes. Bananas are one of the best pre-workout snacks. Their easily digestible carbs provide quick energy, and potassium helps prevent muscle cramps during exercise.

Are bananas keto-friendly?

No. With 23 g of net carbs per medium banana, they don't fit a standard keto diet (20-50 g carbs/day). A half banana might work for less strict low-carb plans.

When is the best time to eat a banana?

Before or after exercise for energy and recovery, or as a morning snack. Bananas are also great before bed — their magnesium and tryptophan may improve sleep quality.

Are green bananas healthier than ripe ones?

Green bananas are higher in resistant starch, which feeds gut bacteria and has less impact on blood sugar. Ripe bananas are higher in antioxidants and are easier to digest.

How much potassium is in a banana?

A medium banana provides about 422 mg of potassium — roughly 9% of your daily needs. Potassium is essential for blood pressure regulation and muscle function.

Can I eat bananas on a diet?

Yes. Despite being higher in carbs than some fruits, bananas are filling and nutrient-dense. One banana a day is fine for most diets. Just account for the calories.

Do bananas cause bloating?

Ripe bananas are generally easy to digest. However, unripe (green) bananas contain more resistant starch, which can cause gas and bloating in some people until gut bacteria adapt.

Are bananas good after a workout?

Yes. Bananas are great for post-workout recovery. They replenish glycogen stores with fast-digesting carbs and provide potassium to replace electrolytes lost through sweat.