Banana: Calories, Nutrition Facts, and Health Benefits (2026)

A medium banana (118 g) contains 105 calories, 3.1 g of fiber, and 10.3 mg of vitamin C, contributing to 11% of the daily value. With 422 mg of potassium, bananas are a nutritious choice for maintaining electrolyte balance.

This page provides detailed nutritional information about bananas, focusing on their benefits and how they fit into various dietary goals. We will explore the nutritional profile per medium banana and per 100 g, along with their impact on blood sugar levels.

Banana Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for bananas, highlighting key nutrients and their contributions to a balanced diet.

Values are for 1 medium banana (118 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	105	89	5%
Protein	1.3 g	1.1 g	3%
Carbohydrates	26.9 g	22.8 g	10%
Fiber	3.1 g	2.6 g	11%
Sugar	14.4 g	12.2 g	-
Fat	0.4 g	0.3 g	0%
Vitamin C	10.3 mg	8.7 mg	11%
Potassium	422 mg	358 mg	9%
Vitamin B6	0.44 mg	0.37 mg	26%
Magnesium	32 mg	27 mg	8%

About 93% of banana calories come from carbohydrates, 4% from protein and 3% from fat.

Banana by Health Goal

In this section, we evaluate how bananas rate against common dietary goals, helping you understand their role in your nutrition plan.

Goal	Rating	Why
Weight loss	Fair	105 calories per serving with 3.1 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 13 per serving
Immunity	Fair	Provides 10.3 mg vitamin C (11% DV)
Digestion	Good	3.1 g fiber per serving supports regularity
Heart health	Excellent	Potassium (422 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.3 g); best as a vitamin-rich choice, not a protein source

Banana and Blood Sugar

Glycemic index: 51. Glycemic load: 13 per serving.

Banana has a glycemic index of about 51 and a glycemic load of around 13 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Banana Compares to Other Fruits

The comparison table below illustrates how bananas stack up against other fruits in terms of calories, sugar, and other nutrients.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Banana	89	12.2	2.6	8.7
Apple	52	10.4	2.4	4.6
Orange	47	9.4	2.4	53.2
Mango	60	13.7	1.6	36.4

Banana Myths, Checked

Bananas are fattening , False. A medium banana has about 105 calories, similar to an apple, and fits easily into a weight-loss diet.

Bananas spike blood sugar too much for diabetics , Misleading. A medium banana has a glycemic load around 13; a slightly underripe one paired with protein keeps the rise moderate.

You should avoid bananas at night , False. There is no evidence bananas are worse at any time of day; total daily intake is what matters.

How to Track Banana

Fruit portions are easy to misjudge, and the difference between a medium banana and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log banana accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a medium banana?

A medium banana contains 105 calories. This makes it a relatively low-calorie snack option that can provide quick energy.

Is banana good for weight loss?

Bananas can be beneficial for weight loss due to their fiber content, which is 3.1 g per medium banana. The fiber helps promote satiety, potentially reducing overall calorie intake.

Can people with diabetes eat banana?

People with diabetes can eat bananas, but portion control is important. A medium banana has a glycemic index of about 51, which is considered moderate.

How much potassium is in banana?

A medium banana provides 422 mg of potassium, which is important for heart health and muscle function. This amount contributes significantly to the daily recommended intake.

Is banana high in sugar?

Bananas contain 14.4 g of sugar per medium banana. While this is natural sugar, it is still important to monitor intake, especially for those managing blood sugar levels.

Are bananas good before or after a workout?

Bananas are a good option before or after a workout due to their carbohydrate content and potassium. A medium banana provides 26.9 g of carbs, which can help replenish energy.

Key Takeaways

• A medium banana has 105 calories.
• Each banana contains 3.1 g of fiber.
• Bananas provide 422 mg of potassium.
• The glycemic index of a banana is about 51.
• Bananas contain 14.4 g of sugar per medium fruit.
• They are a suitable snack for pre- or post-workout energy.