A medium banana (about 118 g) has roughly 105 calories, 27 g of carbs, 3 g of fibre and just over 1 g of protein. A small one is about 90 calories and a large one about 120. Per 100 g a banana has about 89 calories.
Bananas are one of the most searched foods for calories, and one of the easiest snacks to fit into a diet.
Calories by size
- Small (about 101 g of fruit): about 90 calories
- Medium (about 118 g): about 105 calories
- Large (about 136 g): about 120 calories
- Per 100 g: about 89 calories
The weights are for the peeled fruit. A banana's peel is roughly a third of its weight.
What is in a medium banana
- Carbs: about 27 g, of which about 14 g are sugars
- Fibre: about 3 g
- Protein: about 1.3 g
- Fat: almost none
- Potassium: about 420 mg, around a tenth of an adult's daily need
Ripe vs green
A greener banana has more resistant starch, which digests slowly and is gentler on blood sugar. As it ripens, the starch turns into sugar, so a spotty banana tastes sweeter. The calories stay about the same.
A banana is about the same calories as a slice of bread, with more fibre, potassium and natural sweetness.
Bananas for weight loss
Bananas are filling, portable and naturally sweet, which makes them a good swap for biscuits, pastries or sweets. To keep them diet-friendly:
- Count them like any food: two bananas are about 210 calories.
- Pair with protein for a longer-lasting snack: banana with laban, Greek yogurt or a handful of nuts.
- Watch banana smoothies and milkshakes, which can pass 400 calories with milk, honey and dates.
Bananas and training
A banana 30 to 60 minutes before training gives quick, easy-to-digest energy. After training, pair it with protein to refuel.
Bananas and blood sugar
Bananas have a low to medium glycaemic index, lower when less ripe. People with diabetes can usually include them as part of their carbs; ask your doctor or dietitian for your amount.
The takeaway
About 105 calories for a medium banana, 90 small, 120 large. In Shulah you can log fruit in one tap and see your calories and macros for the day update straight away.