Calories in a Banana: What You Need to Know

How many calories in a banana? It depends on size (see the chart). But if you are counting calories to lose weight, there is much more you need to know…

How Many Calories in a Banana?

Let’s get to the point. There are 89 calories in 100g of fresh, raw bananas. But that’s not very useful, since no one eats bananas by the gram. You eat them by size. So let’s look at banana calories by banana size. (If you are interested in banana protein, fat, carbs, dietary fiber, sugar, calories from fat, etc, see the Full Banana Nutrition Facts section below.)

How many calories in a banana?

Banana Calories by Sizefresh (raw) bananas
Banana Size Length Weight* Calories**
*Bananas vary: sizes and corresponding weights are approximate.
**Calories based on the weight shown in grams.
See References and Sources for more info.
Extra Small Under 6 inches
(15 cm)
2.9 oz
(81g)
72
Small 6 – 7 inches
(15 – 18 cm)
3.6 oz
(101g)
90
Medium 7 – 8 inches
(18 – 20 cm)
4.2 oz
(118g)
105
Large 8 – 9 inches
(20 – 23 cm)
4.8 oz
(136g)
121
Extra Large Over 9 inches
(23 cm)
5.4 oz
(152g)
135

Wondering how to measure a banana? It’s measured along the outside curve (the longer curve), from the bottom to the base of the stem. Don’t include the stem in the measurement.

If you are cooking or baking with bananas, you’ll likely be measuring by cups or weight instead of length. Here are those calorie counts. (Again, if you want to know banana protein, dietary fiber, sugar etc, see the Nutrition Facts section below.)

Banana Calories for Cooking or Bakingfresh (raw) bananas
Banana Serving Size Weight Calories
Sources
1 cup sliced 5.3 oz (150g) 134
1 cup mashed 7.9 oz (225g) 200
1 ounce 1 oz (28g) 25
100 grams 3.5 oz (100g) 89

Complete Banana Nutrition Facts

The good news is that bananas are pretty healthy. They are about 75% water, low in fat, low in sodium and high in potassium, Vitamin B6 and Vitamin C. For example, a large banana will provide you about 10% of your Recommended Daily Intake (RDI) of potasium, about 25% of your RDI of Vitamin B6, and about 20% of your RDI of Vitamin C.

The bad news about bananas is that they are relatively high in sugar. For example, that large banana will eat up about 10% of your daily allowance for carbohydrates, mostly in the form of sugar. And there isn’t much protein in a banana. While they do have some fiber, they are not considered to be a “good source” of fiber. That would require 3.5 – 4.9 grams of dietary fiber per serving, which they don’t have.

If you are counting calories, you typically want to look for foods that are low in sugar and high in fiber and protein because those foods tend to have fewer calories and they make you feel full for longer periods of time. This is especially important for breakfast and snacks. When you eat a banana you will get a bit of a sugar spike and then you’ll likely be hungry again relatively soon.

Confused? See the When to eat bananas and when to avoid them section below.

Here are the full nutrition facts for fresh, raw bananas.

Banana Nutrition Facts by Banana Size
Nutrition Facts Banana Size
Extra Small Small Medium Large Extra Large
*Bananas vary: sizes and corresponding weights are approximate.
**DV is the recommended Daily Value, based on a 2,000 calories per day diet. Values extrapolated and rounded based on 100g serving.
See References and Sources for more info.
Length Under 6 inches
(15 cm)
6 – 7 inches
(15 – 18 cm)
7 – 8 inches
(18 – 20 cm)
8 – 9 inches
(20 – 23 cm)
Over 9 inches
(23 cm)
Weight* 2.9 oz (81g) 3.6 oz (101g) 4.2 oz (118g) 4.8 oz (136g) 5.4 oz (152g)
The Basics (proximates)
Total Calories (% DV)** 72 (4%) 90 (4%) 105 (5%) 121 (6%) 135 (7%)
Calories from Fat (% DV) 2 g (0%) 3 g (1%) 4 g (1%) 4 g (1%) 5 g (1%)
Protein (% DV) 0.9 g (2%) 1 g (2%) 1 g (3%) 1 g (3%) 2 g (3%)
Total Carbohydrates
(% DV)
19 g (6%) 23 g (8%) 27 g (9%) 31 g (10%) 35 g (12%)
  Fiber (% DV) 2 g (8%) 3 g (11%) 3 g (12%) 4 g (14%) 4 g (16%)
  Sugar 10 g 12 g 14 g 17 g 19 g
Total Fat (% DV) 0.3 g (0%) 0.3 g (1%) 0.4 g (1%) 0.4 g (1%) 0.5 g (1%)
  Saturated Fat (% DV) 0.1 g (0%) 0.1 g (1%) 0.1 g (1%) 0.2 g (1%) 0.2 g (1%)
  Monounsaturated Fat 0.0 g 0.0 g 0.0 g 0.0 g 0.0 g
  Polyunsaturated Fat 0.1 g 0.1 g 0.1 g 0.1 g 0.1 g
Cholesterol (% DV) 0 mg (0%) 0 mg (0%) 0 mg (0%) 0 mg (0%) 0 mg (0%)
Water 61 g 76 g 88 g 102 g 114 g
Minerals
Calcium (% DV) 4 mg (0%) 5 mg (1%) 6 mg (1%) 7 mg (1%) 8 mg (1%)
Iron (% DV) 0.2 mg (1%) 0.3 mg (1%) 0.3 mg (2%) 0.4 mg (2%) 0.4 mg (2%)
Magnesium (% DV) 22 mg (5%) 27 mg (7%) 32 mg (8%) 37 mg (9%) 41 mg (10%)
Phosphorus (% DV) 18 mg (2%) 22 mg (2%) 26 mg (3%) 30 mg (3%) 33 mg (3%)
Potassium (% DV) 290 mg (6%) 362 mg (8%) 422 mg (9%) 487 mg (10%) 544 mg (12%)
Sodium (% DV) 0.8 mg (0%) 1 mg (0%) 1 mg (0%) 1 mg (0%) 2 mg (0%)
Zinc (% DV) 0.1 mg (1%) 0.2 mg (1%) 0.2 mg (1%) 0.2 mg (1%) 0.2 mg (2%)
Vitamins
Vitamin C (% DV) 7 mg (12%) 9 mg (15%) 10 mg (17%) 12 mg (20%) 13 mg (22%)
Thiamin (% DV) 0.0 mg (2%) 0.0 mg (2%) 0.0 mg (2%) 0.0 mg (3%) 0.0 mg (3%)
Riboflavin (% DV) 0.1 mg (3%) 0.1 mg (4%) 0.1 mg (5%) 0.1 mg (6%) 0.1 mg (7%)
Niacin (% DV) 0.5 mg (3%) 0.7 mg (3%) 0.8 mg (4%) 0.9 mg (5%) 1 mg (5%)
Vitamin B-6 (% DV) 0.3 mg (15%) 0.4 mg (19%) 0.4 mg (22%) 0.5 mg (25%) 0.6 mg (28%)
Folate (% DV) 16 µg (4%) 20 µg (5%) 24 µg (6%) 27 µg (7%) 30 µg (8%)
Vitamin A (% DV) 52 IU (1%) 65 IU (1%) 76 IU (2%) 87 IU (2%) 97 IU (2%)
Vitamin K (% DV) 0.4 IU (1%) 0.5 IU (1%) 0.6 IU (1%) 0.7 IU (1%) 0.8 IU (1%)

If you are cooking or baking with bananas, here are the nutrition facts sliced and diced by more common cooking measurements:

Banana Nutrition Facts for Cooking and Baking
Nutrition Facts Banana Serving Size
1 cup sliced 1 cup mashed 1 ounce 100 grams
*DV is the recommended Daily Value, based on a 2,000 calories per day diet. Values extrapolated and rounded based on 100g serving. See References and Sources for more info.
Weight 5.3 oz (150g) 7.9 oz (225g) 1 oz (28g) 3.5 oz (100g)
The Basics (proximates)
Total Calories (% DV)* 134 (7%) 200 (10%) 25 (1%) 89 (4%)
Calories from Fat (% DV) 4 g (1%) 7 g (1%) 0.8 g (0%) 3 g (1%)
Protein (% DV) 2 g (3%) 2 g (5%) 0.3 g (1%) 1 g (2%)
Total Carbohydrates (% DV) 34 g (11%) 51 g (17%) 6 g (2%) 23 g (8%)
  Fiber (% DV) 4 g (16%) 6 g (23%) 0.7 g (3%) 3 g (10%)
  Sugar 18 g 28 g 3 g 12 g
Total Fat (% DV) 0.5 g (1%) 0.7 g (1%) 0.1 g (0%) 0.3 g (1%)
  Saturated Fat (% DV) 0.2 g (1%) 0.3 g (1%) 0.0 g (0%) 0.1 g (1%)
  Monounsaturated Fat 0.0 g 0.1 g 0.0 g 0.0 g
  Polyunsaturated Fat 0.1 g 0.2 g 0.0 g 0.1 g
Cholesterol (% DV) 0 mg (0%) 0 mg (0%) 0 mg (0%) 0 mg (0%)
Water 112 g 169 g 21 g 75 g
Minerals
Calcium (% DV) 8 mg (1%) 11 mg (1%) 1 mg (0%) 5 mg (1%)
Iron (% DV) 0.4 mg (2%) 0.6 mg (3%) 0.1 mg (0%) 0.3 mg (1%)
Magnesium (% DV) 41 mg (10%) 61 mg (15%) 8 mg (2%) 27 mg (7%)
Phosphorus (% DV) 33 mg (3%) 50 mg (5%) 6 mg (1%) 22 mg (2%)
Potassium (% DV) 537 mg (11%) 806 mg (17%) 100 mg (2%) 358 mg (8%)
Sodium (% DV) 2 mg (0%) 2 mg (0%) 0.3 mg (0%) 1 mg (0%)
Zinc (% DV) 0.2 mg (2%) 0.3 mg (2%) 0.0 mg (0%) 0.2 mg (1%)
Vitamins
Vitamin C (% DV) 13 mg (22%) 20 mg (33%) 2 mg (4%) 9 mg (15%)
Thiamin (% DV) 0.0 mg (3%) 0.1 mg (5%) 0.0 mg (1%) 0.0 mg (2%)
Riboflavin (% DV) 0.1 mg (6%) 0.2 mg (10%) 0.0 mg (1%) 0.1 mg (4%)
Niacin (% DV) 1.0 mg (5%) 1 mg (7%) 0.2 mg (1%) 0.7 mg (3%)
Vitamin B-6 (% DV) 0.6 mg (28%) 0.8 mg (41%) 0.1 mg (5%) 0.4 mg (18%)
Folate (% DV) 30 µg (8%) 45 µg (11%) 6 µg (1%) 20 µg (5%)
Vitamin A (% DV) 96 IU (2%) 144 IU (3%) 18 IU (0%) 64 IU (1%)
Vitamin K (% DV) 0.8 IU (1%) 1 IU (1%) 0.1 IU (0%) 0.5 IU (1%)

Bananas are great in protein shakes

When to Eat Bananas (and When to Avoid Them)

In the nutrition facts above above we pointed out that bananas are high in sugar, moderately low in fiber, and low in protein. So should you avoid them altogether? Not always — they do have their place. Here are some tips to help you figure out where bananas can fit into your diet.

Avoid bananas for breakfast and meal replacements

You want your meals to be low in sugar and high in fiber, protein, and complex carbohydrates. That will release energy into your bloodstream more slowly over a longer period of time, giving you a full feeling that will prevent you from getting hungry and being tempted to snack. This true for any meal, but especially breakfast. Bananas don’t fit that description, so avoid them for breakfast and definitely don’t eat bananas as a meal replacement. There have been some fad diets like the Japanese Morning Banana Diet that promote eating only bananas for breakfast. Don’t do it! There are many healthier fruit choices to eat with you meals — like apples! (read about apple calories and health benefits)

Bananas are OK for occasional desserts and snacks

If you are counting calories and trying to lose weight, desserts have no place in your diet. But if you must have desert, a banana is a good alternative to a high-calorie dessert. Similarly, bananas can give you a quick energy boost and they make a much healthier snack than a candy bar. But in both cases, you shouldn’t make it a regular habit. Again, look to other fruits that are lower in calories and higher in fiber, vitamins, and antioxidants. Did we mention we like apples?

Bananas are great for protein shakes and smoothies

When you are making protein shakes or smoothies, bananas are a great choice. They can add nice texture, good taste, and a natural source of sugar and sweetness. And you can balance some of the banana’s shortcomings by also using other, healthier fruits, protein powder, and/or raw eggs. This can balance out the high sugar content and add some fiber, vitamins, antioxidants, and protein.

How We Got Yellow Bananas: A Brief History of the Modern Banana

PlantainsDid you know all bananas aren’t yellow? There are over 1,000 different varieties of bananas. They come in different sizes, shapes and even colors, like red and purple. Some are soft and sweet and some, like plantains, are firm and starchy.

When we think of a classic banana, we are thinking of the Cavendish banana. It starts out green, turns yellow when ripe, and turns brown and black when it gets overripe. The Cavendish banana is not a native variety. It’s a hybrid that was not even created until 1836.

The banana itself was not a very popular fruit in the United States until the early 1900′s when the the United Fruit Company started importing bananas and marketing them as the first fast food. This was a calculated and intentional attempt to take market share from the ever-popular (and considerably healthier) apple. And it worked! You’ll still find find apples in every grocery store, but you’ll find banana’s, too.

If you liked this article, you might be interested in reading our article about the many health benefits (and few calories) in apples.

References & Sources: (show)(hide)

    • Chapman, Peter.
    • Bananas! How the United Fruit Company Shaped the World.
    • New York: Canongate U.S..
    • 2008.
    • Codex Alimentarius Commission.
    • “Codex Standard for Bananas.”
    • (CODEX STAN 205-1997, AMD. 1-2005).
    • New York: United Nations,
    • 2005.
    • United States. Department of Agriculture. Agricultural Research Service. Nutrient Data Laboratory.
    • USDA National Nutrient Database for Standard Reference, Release 24.
    • Washington: GPO,
    • 30 March 2012.
    • United States. Institute of Medicine. Panel on Dietary Reference Intakes for Electrolytes and Water.
    • Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004).
    • Washington: The National Academies Press.
    • 2005.

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