Calories in Bananas: Nutrition Facts & Serving Sizes
Per 1 medium (7" to 7-7/8" long) (118g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A medium banana (118g) contains 105 calories, making it one of the most popular grab-and-go snack fruits. Per 100g, bananas provide 89 calories with 22.8g of carbs, 1.1g of protein, and just 0.3g of fat. Most of those carbs come from natural sugars (12.2g per 100g) and starch, which makes bananas a solid quick-energy source before a workout. Bananas are also one of the best fruit sources of potassium at 358mg per 100g, covering roughly 8% of your daily value. You get 2.6g of fiber per 100g too, which helps keep you full between meals. A large banana (136g) bumps up to 121 calories and 31g of carbs, while a small banana (101g) sits at just 90 calories. For anyone tracking macros on a cut, bananas are low in fat and easy to measure. They work well in protein shakes, on top of oatmeal, or eaten plain as a pre-workout carb source. Compared to other fruits, bananas are moderate in calories but high in convenience.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 serving (126g) | 112.1 | 1.4g | 28.7g | 0.4g | 3.3g |
| 1 extra large (9" or longer) (152g) | 135.3 | 1.7g | 34.7g | 0.5g | 4g |
| 1 large (8" to 8-7/8" long) (136g) | 121 | 1.5g | 31g | 0.4g | 3.5g |
| 1 cup, sliced (150g) | 133.5 | 1.7g | 34.2g | 0.5g | 3.9g |
| 1 small (6" to 6-7/8" long) (101g) | 89.9 | 1.1g | 23g | 0.3g | 2.6g |
| 1 extra small (less than 6" long) (81g) | 72.1 | 0.9g | 18.5g | 0.2g | 2.1g |
| 1 medium (7" to 7-7/8" long) (118g) | 105 | 1.3g | 26.9g | 0.4g | 3.1g |
| 1 cup, mashed (225g) | 200.3 | 2.5g | 51.3g | 0.7g | 5.9g |
| 100g | 89 | 1.1g | 22.8g | 0.3g | 2.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 89 | 4% |
| Protein | 1.1g | 2% |
| Total Fat | 0.3g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 22.8g | 8% |
| Dietary Fiber | 2.6g | 9% |
| Sugars | 12.2g | 24% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 5mg | 0% |
| Iron | 0.3mg | 2% |
| Potassium | 358mg | 8% |
| Vitamin A | 3mcg | 0% |
| Vitamin C | 8.7mg | 10% |
| Vitamin B6 | 0.4mg | 24% |
| Magnesium | 27mg | 6% |
| Phosphorus | 22mg | 2% |
| Zinc | 0.2mg | 2% |
| Selenium | 1mcg | 2% |
| Folate | 20mcg | 5% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Bananas
Bananas are a top-tier pre-workout snack because of their fast-digesting carbs. The 22.8g of carbs per 100g are mostly simple sugars and starch, giving you quick energy without the heaviness of a full meal. Eating a banana 20 to 30 minutes before training can help fuel your session without any stomach issues.
The 358mg of potassium per 100g is the standout micronutrient here. Potassium is an electrolyte that helps regulate fluid balance, muscle contractions, and nerve signals. If you are sweating a lot during workouts, potassium helps prevent cramping and supports recovery. Most adults do not hit the recommended daily potassium intake of 2,600 to 3,400mg per day, so bananas are an easy way to close that gap.
Bananas also contain 0.4mg of vitamin B6 per 100g, which plays a role in protein metabolism and energy production. This matters when you are eating high-protein diets for muscle building or cutting.
The 2.6g of fiber per 100g supports digestive health and helps you feel satisfied after eating. For meal prep, bananas are incredibly versatile. Slice them into overnight oats, blend them into post-workout shakes, or freeze them for a quick smoothie base. They are one of the cheapest fruits available year-round, making them budget-friendly for anyone tracking calories consistently.
Dietary Considerations
Bananas are naturally gluten-free, vegan, and dairy-free. They are not keto-friendly due to their high carb content (22.8g per 100g). For weight loss, bananas are a moderate choice. A medium banana at 105 calories is relatively low-cal for a filling snack, but the carbs add up fast if you eat multiple. On a standard calorie deficit, one banana per day fits easily into most plans. Bananas have a moderate glycemic index of around 51, so they will not spike blood sugar as much as processed snacks. They are a good option for anyone doing carb cycling or eating higher carbs on training days.
Daily Intake (100g)
100g of banana provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a banana?
A medium banana (118g) has 105 calories. A small banana (101g) has about 90 calories, and a large banana (136g) has 121 calories. Per 100g, bananas contain 89 calories.
Is banana good for weight loss?
Bananas can fit into a weight loss diet. At 105 calories for a medium banana, they are a low-calorie snack with 2.6g of fiber to help keep you full. Just watch portion sizes since the carbs (26.9g per medium banana) can add up if you eat several per day.
How much protein in a banana?
A medium banana (118g) has only 1.3g of protein. Bananas are not a protein source. They are primarily a carb-based food, so pair them with a protein source like Greek yogurt or a protein shake if you need to hit your protein targets.
Are bananas good before a workout?
Yes, bananas are one of the best pre-workout snacks. The fast-digesting carbs (26.9g in a medium banana) provide quick energy, and the potassium helps support muscle function. Eat one 20 to 30 minutes before training for best results.
How many carbs in a banana?
A medium banana (118g) has 26.9g of carbs, including 14.4g of sugar and 3.1g of fiber. Per 100g, bananas have 22.8g of carbs. This makes them one of the higher-carb fruits.
How much potassium is in a banana?
A medium banana (118g) contains about 422mg of potassium. Per 100g, bananas provide 358mg of potassium. This covers roughly 8 to 9% of the daily recommended intake for adults.
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