A medium banana has about 105 calories, ~27 g carbs, ~1.3 g protein, and ~0.3 g fat.
Bananas are simple to track once you know the typical weights used on nutrition labels. Banana Calories Protein Carbs Fat is the theme here, and the tables below put plain numbers in one place.
Banana Calories, Protein, Carbs, And Fat By Size
This table uses common household measures tied to average peeled weights. Pick the row that matches what’s in your hand and you’ll be close enough for daily tracking.
| Serving | Calories | Carbs (g) |
|---|---|---|
| Extra Small (81 g) | 72 | 19 |
| Small (101 g) | 90 | 23 |
| Medium (118 g) | 105 | 27 |
| Large (136 g) | 121 | 31 |
| Extra Large (152 g) | 135 | 35 |
| 1 Cup, Sliced (150 g) | 134 | 34 |
| 1 Cup, Mashed (225 g) | 200 | 51 |
| Baby Banana (~50 g) | 45 | 13 |
Banana Calories Protein Carbs Fat Breakdown
Here’s how the macros stack up in a typical medium banana. Energy mainly comes from carbohydrate. Protein and fat are present in small amounts, yet they still count toward your daily totals.
Energy And Carbohydrates
A medium banana lands near 105 calories with roughly 27 grams of carbs. If you weigh your banana, you can scale numbers from the baseline of 89 calories per 100 grams. That rule of thumb stays handy when your fruit is larger or smaller than the standard.
Protein And Fat
The same medium fruit brings about 1.3 grams of protein and 0.3 grams of fat. Neither macro is the star here, yet they’re useful to log for accuracy.
Fiber And Micronutrients
Beyond macros, a medium banana delivers around 3 grams of fiber plus good potassium and vitamin B6. If you’re counting net carbs, subtract fiber from total carbs to get the number that affects blood sugar most directly.
How To Weigh And Log Your Banana
Weight is the fastest path to precise numbers. Peel the banana, place it on the scale, and log by grams. If your app allows custom entries, save “banana, raw, 89 kcal per 100 g.”
Quick Math Shortcut
Use this pattern for any peeled weight: calories = weight (g) × 0.89; carbs = weight (g) × 0.228; protein = weight (g) × 0.011; fat = weight (g) × 0.003. Round as needed to keep your diary readable.
When You Don’t Have A Scale
Use the size chart in the first table. If your fruit looks hefty, pick large; if it’s slim, pick small. You’ll still land within a small margin of error for daily tracking.
Ripeness, Texture, And Carb Tweaks
Flavor changes across the ripeness range, yet the total carbs per 100 grams don’t jump by large amounts. The starch-to-sugar ratio shifts, which can change taste and the feel of the carbs during training or recovery. Greener fruit leans starchier and a bit firmer; speckled fruit leans sweeter and softer.
Best Uses By Ripeness
- Greener end: smoothies when you want thick body without as much sweetness.
- Spotty yellow: quick snack before a workout when you want fast sugar.
- Very ripe: baking or oatmeal where a softer mash blends right in.
Store bananas at room temp; chill peeled slices for smoothies. Refrigeration darkens the peel yet keeps the inside firm. To slow ripening, separate bananas; to speed it, bag with an apple. These small tweaks help you time the sweetness you want at home.
Pairing Ideas To Balance Macros
Since bananas skew carb-heavy, pair them with protein or fat when you want longer-lasting energy. Try a banana with Greek yogurt, a smear of peanut butter, or cottage cheese. For a quick bite, wrap banana slices in a whole-grain tortilla with a smear of nut butter.
Smoothies, Bowls, And Bakes
Blended drinks can hide more fruit than you planned, which pushes carbs and calories higher. If your blender recipe needs chill without extra carbs, use ice or frozen cauliflower. In baked goods, swap some banana for applesauce to hold moisture while keeping flavor in check.
Smart Sugar Context
Bananas contain natural sugars within a fiber matrix. That’s different from added sugars in drinks and candy. If you’re tracking added sugar limits, fruit doesn’t count toward that tally. Keep an eye on toppings and mix-ins, since sweetened yogurt, syrups, and honey sit in the added-sugar bucket.
Trusted Numbers And Sources
Most trackers pull the same base data, which is why your totals tend to match across tools. To see the source tables yourself, check the banana entry at MyFoodData, which compiles values from FoodData Central. For guidance on added sugars, read the CDC overview on added sugars.
Banana Macros By Common Portions
Use this quick table when you need the protein and fat side by side for popular servings. Values are rounded for logging.
| Serving | Protein (g) | Fat (g) |
|---|---|---|
| Extra Small (81 g) | 0.9 | 0.2 |
| Small (101 g) | 1.1 | 0.3 |
| Medium (118 g) | 1.3 | 0.3 |
| Large (136 g) | 1.5 | 0.4 |
| Extra Large (152 g) | 1.7 | 0.5 |
| 1 Cup, Sliced (150 g) | 1.7 | 0.5 |
| 1 Cup, Mashed (225 g) | 2.5 | 0.7 |
| Baby Banana (~50 g) | 0.6 | 0.2 |
Practical Portions For Goals
Calorie Control
Go with small or medium fruit and pair with protein. Measure fruit by weight before it hits the blender. If you like a nightly sweet bite, freeze half-inch slices and enjoy them slowly.
Endurance Training
Medium or large fruit works well before or after a session. The carbs are easy to digest, and the built-in potassium fits common sports needs. If you need more carbs fast, mashed banana on white toast goes down smoothly.
Kids And Snacks
Bananas travel well and don’t need prep. For a snack that sticks, add a cheese stick or a few nuts. If smaller bites help, pick baby bananas or half a regular one at a time.
How To Read Labels And Apps
When your app shows slightly different numbers than the table, check two things: serving size and data source. Look for entries that match “banana, raw” with a weight in grams. Skip branded entries with odd serving sizes unless they match your portion.
Answers To Common Tracking Questions
Do You Weigh Before Or After Peeling?
Weigh after peeling if you want the most direct match to the database values. Peel weight isn’t consistent, so weighing the edible portion removes guesswork.
What About Banana Chips?
Dried chips are calorie-dense because water is gone and oil is often added. If your goal is a light snack, stick with fresh fruit or freeze slices for cold crunch.
Are Bananas “Too Sugary”?
Fresh bananas bring natural sugars and fiber together. Most diet guidance flags added sugars, not whole fruit. If you manage blood sugar, pair a banana with protein and watch total carbs across the meal.
Make The Numbers Work For You
Here’s the easy way to personalize the data: weigh it when you can, pick the size row when you can’t, and keep pairings in mind based on your goal. With that simple system, Banana Calories Protein Carbs Fat becomes a quick check, not a chore.
Use these numbers in your planner, on your grocery list, and in your kitchen. Small tweaks like weighing before blending or swapping half a banana into a recipe can trim calories while keeping flavor. If you need a larger carb bump for long runs, bump the portion and add a pinch of salt for taste.
When you want to compare fruit, remember the baseline: 89 calories per 100 grams. That single line ties back to the same database used by nutrition pros and app makers. With it, you can estimate any peeled banana fast.