Calorie Chart / Fruits / Banana
How Many Calories Are in Banana?
Calculation of the nutritional value & Recommended Dietary Intake of banana
For g and a calorie requirement of kcal
| Calories 143 kcal | Proteins 1.5 g | Lipids 0.5 g | Carbohydrates 33 g |
| 7% | 2% | 1% | 12% |
Health benefits of banana
Banana - 100g
Calories 95 kcal
Proteins 1 g
Lipids 0.3 g
Carbohydrates 22 g
Banana is considered a moderate-calorie fruit, making it easy to incorporate into most diets without pushing daily calories too high. Rich in potassium (about 350 mg per 100 g), vitamin B6, vitamin C, and magnesium, it helps support normal muscle function and nervous-system balance. Although its calories mainly come from natural sugars, its 2–3 g of fibre per serving temper the glycaemic response.
The fruit also supplies manganese and a small amount of tryptophan, a precursor of serotonin that is sometimes linked (supposed benefit) to mood regulation. Athletes appreciate the readily available calories provided by fast-acting carbohydrates, while the resistant starch of slightly green bananas feeds gut microbiota. Thanks to these nutrients, the calories of a banana contribute not only energy but also micronutrients often lacking in low-variety diets.
From a historical standpoint, bananas originated in Southeast Asia more than 7,000 years ago and reached the Caribbean in the 16th century. Today, the Cavendish variety dominates world trade. Whether you need extra workout calories or a light dessert, banana offers a practical, portable option that stays naturally wrapped and requires no cooking. In short, its moderate calories come with an impressive nutrition package.
Tips for incorporating banana into a balanced diet
Because banana delivers moderate calories mostly as carbohydrates, combine it with protein-rich or high-fibre foods to balance meals. A classic breakfast idea: slice one banana over oat flakes and pour in chilled semi-skimmed milk. This keeps calories steady while adding slow-release energy. If you prefer a drinkable snack, blend banana with plain yogurt, a spoon of almond butter, and cinnamon. The mix provides satisfying proteins and healthy fats so calories are better distributed over the morning.
For a quick recovery shake after training, pair banana with ½ cup of whole milk and a handful of peanut butter. The combination boosts total calories for muscle repair while staying nutrient-dense. In savoury cooking, mashed banana can replace part of the sugar in a pancake batter, cutting empty calories without losing sweetness. Finally, swap the traditional ice-cream-laden banana split for grilled banana topped with a scoop of sorbet; you'll enjoy dessert flavour with fewer excessive calories.
Whichever recipe you choose, remember to watch portion size: one medium banana weighs about 120 g, so plan its calories accordingly. Adding a pinch of salt on very ripe banana can highlight its natural sweetness, letting you reduce added-sugar calories in the final dish.
Frequently Asked Questions
- How many calories are in a banana?
- There are 95 kcal per 100 g.
- Are banana calories helpful for healthy weight gain?
- Yes. The blend of quick carbohydrates and fibre means banana calories are efficient for increasing total energy intake without relying on processed foods.
- How do banana calories compare with apple calories?
- A banana provides roughly 95 kcal per 100 g, whereas an apple averages around 52 kcal. If you need fewer calories, choose apple; for quick energy, banana fits better.
- Is eating a banana before exercise a good way to use its calories?
- Absolutely. The easily digestible calories supply glucose and potassium that support muscle contractions, especially when eaten 30–45 minutes before training.
- Does cooking or baking change banana calories?
- The intrinsic calories of the fruit stay the same, but added ingredients (oil, sugar) during cooking can raise total dish calories significantly.
- Are green bananas lower in calories than ripe bananas?
- Calorie content per gram is virtually identical; ripening mainly converts starch to sugar without changing total calories.
- How many calories are in a medium banana (about 120 g)?
- Expect roughly 114 kcal (95 kcal × 1.2), useful for quick portion control.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
