A medium banana (118 g) delivers about 105 calories, 27 g carbs, and 1.3 g protein; per 100 g it’s 89 kcal, 23 g carbs, and 1.1 g protein.
Banana Calories Carbs Protein: What You Get
Bananas are simple to log once you know two anchor numbers. Per 100 grams: 89 calories, 22.8 grams of carbs, and 1.1 grams of protein. One medium fruit (about 118 grams) lands at 105 calories, 27 grams of carbs, and 1.3 grams of protein. Those figures come from datasets that draw on laboratory analysis of raw bananas. You can see the serving sizes used below; they match common grocery sizes and kitchen measures.
At-A-Glance Size Guide
The chart below turns those anchor numbers into everyday portions. Values round to the nearest whole number for quick logging.
| Size Or Form | Approx Weight (g) | Calories / Carbs g / Protein g |
|---|---|---|
| Extra Small (<6 in) | 81 | 72 / 19 / 0.9 |
| Small (6–6.9 in) | 101 | 90 / 23 / 1.1 |
| Medium (7–7.9 in) | 118 | 105 / 27 / 1.3 |
| Large (8–8.9 in) | 136 | 121 / 31 / 1.5 |
| Extra Large (≥9 in) | 152 | 135 / 35 / 1.7 |
| 1 Cup, Sliced | 150 | 134 / 34 / 1.6 |
| 1 Cup, Mashed | 225 | 200 / 51 / 2.5 |
| NLEA Serving (Label) | 126 | 112 / 29 / 1.4 |
Why The Numbers Move With Size
Macros scale with edible weight. A banana is mostly water and starches, so bigger fruit carries more carbs and a few extra calories. Protein stays low across sizes. If you want a quick mental math rule, think “about 90 calories per 100 grams.” Multiply by your portion.
How Ripeness Affects Carbs
Ripening shifts starch into sugars. The total carbs per 100 grams stay in the same range, but the mix changes—greener fruit has more resistant starch, while spotty fruit tastes sweeter. Many runners like a yellow banana with small brown specks right before training for faster energy. If you’re watching spikes, pair the fruit with a fat or protein source, or pick a slightly greener one.
Macro Breakdown Per 100 Grams
Per 100 grams of raw banana: 89 kcal, 22.8 g carbohydrate (about 12 g sugars, 2.6–3.1 g fiber), 1.1 g protein, and <0.5 g fat. Micronutrients worth noting include potassium, vitamin B6, and vitamin C. One cup sliced (150 g) comes out to 134 kcal with about 34 g carbs and 1.6 g protein. That cup measure helps when you’re adding banana to yogurt, smoothies, or oatmeal.
Where The Data Comes From
Most nutrition trackers use standard entries aligned to laboratory data. A widely used compilation that draws from the federal database lists the same weights you see in the size guide above (extra small, small, medium, and so on) along with cup measures. You can cross-check those numbers in USDA-based banana data. For food labels in the United States, the serving size used for a whole banana is set by regulation; see the FDA reference amount for raw fruit.
banana calories carbs protein In Real Meals
Here’s how banana fits into quick meal ideas without fussing with a calculator.
Oat Bowl Add-In
Half a medium banana stirred into oats adds about 13–14 grams of carbs, about 0.6 grams of protein, and roughly 50–55 calories. Top with nuts or seeds for texture and a bit more protein.
Smoothie Base
One small banana blended with milk and a scoop of whey or soy protein lands you near a 25–30 gram protein smoothie with balanced carbs. If you want less sweetness, use half a fruit and add ice for body.
Toast Topping
Thin slices over peanut or almond butter turn toast into a quick snack with staying power. A small banana across two slices splits the carbs while keeping flavor in each bite.
Portion Math For Tracking
Traveling without a scale? Use these cues. A small banana is about the length of a spoon handle and feels light in hand. A medium fruit matches a standard dinner fork in length. A large fruit looks long next to a chef’s knife. In most cases, logging “medium” gets you close, and the margin is small for daily totals.
Carbs And Fiber Details
Carbs in bananas include natural sugars and starch. Fiber sits near 3 grams per 100 grams, with soluble and insoluble types helping with satiety and texture. A greener fruit contains more resistant starch, which acts like fiber in the gut. If you watch net carbs, subtract fiber from total carbs and track the remainder.
Protein: What To Expect
Protein is modest. That’s fine for a pre-workout snack where you want quick energy without heaviness. If you need a protein bump, pair banana with Greek yogurt, cottage cheese, eggs, or a shake.
Banana For Athletes
Before training, a medium banana offers fast carbs and a pinch of sodium and potassium. After training, the same fruit helps refill glycogen. Add a protein source in the post-workout window for muscle repair.
Close Variant: Banana Calorie, Carb, And Protein Breakdown
This section packs quick answers for menu planning and batch prep.
Quick Conversions
- Per 50 g (about half a small): 45 kcal, 11.4 g carbs, 0.6 g protein.
- Per 75 g (half a medium): 67 kcal, 17.1 g carbs, 0.8 g protein.
- Per 200 g (a hefty fruit or a packed cup): 178 kcal, 45.7 g carbs, 2.2 g protein.
Ripeness And Use Cases
- Greener fruit: thicker texture, milder sweetness, more resistant starch.
- Yellow with small brown specks: sweeter taste, easy to mash for toast or muffins.
- Very spotty: best for baking and smoothies; sweetness peaks, texture softens.
Weight Goals
Cutting? Use small bananas or half portions to manage calories. Bulking or fueling long sessions? Pick large fruit or pair two small ones. The peel is a built-in portion tool.
How Banana Compares To Other Fruit (Per 100 g)
Banana sits in the mid-range for calories. It carries more carbs than berries and apples gram-for-gram, and less than dried fruit. Protein stays low across fresh fruit in general.
| Fruit (Raw) | Calories | Carbs g / Protein g |
|---|---|---|
| Banana | 89 | 22.8 / 1.1 |
| Apple | 52 | 14.0 / 0.3 |
| Orange | 47 | 12.0 / 0.9 |
| Strawberries | 32 | 7.7 / 0.7 |
| Grapes | 69 | 18.1 / 0.7 |
| Mango | 60 | 15.0 / 0.8 |
| Avocado | 160 | 9.0 / 2.0 |
Glycemic Angle
Banana sits near the middle of the pack for glycemic impact when eaten ripe. Pairing with yogurt, nuts, or eggs tones down pace of absorption. Chilled overnight oats with sliced banana is a handy make-ahead option with steady release.
Label Literacy And Serving Sizes
Food labels in the United States use a standard “reference amount” for whole fruit. For bananas that reference amount aligns with a single fruit in the medium range. That’s why you’ll often see a label serving around 126 grams. When you read a yoga-studio smoothie board or a packaged snack label, that serving size anchors the math. If your fruit is larger or smaller, scale up or down.
Peel, Waste, And Weighing
Weights in the tables refer to the edible portion. If you weigh a whole banana with peel, subtract peel weight or weigh a peeled portion. A peeled medium fruit lands near 118 grams. A sliced cup measure at 150 grams is handy if you mix fruit into bowls and shakes.
banana calories carbs protein For Different Diet Styles
Low-fat plans slot banana in with ease. Low-carb plans can still fit small portions, especially around workouts. High-fiber targets benefit from the 3 grams per 100 grams baseline. Plant-forward menus lean on banana for texture in smoothies and dairy-free soft serve. Bakers reach for very ripe fruit to sweeten muffins without extra sugar.
Smart Swaps And Pairings
- Swap half the banana for frozen cauliflower in smoothies to trim carbs while keeping body.
- Pair a small banana with two eggs or Greek yogurt for a tidy breakfast macro split.
- Use sliced banana with oats and chia for an easy pre-run bowl that digests well.
Key Takeaways You Can Use Right Now
- Per 100 g: 89 kcal, 22.8 g carbs, 1.1 g protein. A medium fruit (118 g) is 105 kcal, 27 g carbs, 1.3 g protein.
- Size drives calories and carbs. Pick small for tighter targets, large for long training days.
- Ripeness changes sweetness and texture. Total carbs stay in a similar range.
- For labels and menus, expect a serving near 126 g; adjust for your actual portion.