Calories in Banana 🍌
Per 1 medium (118g)
Nutrition Facts
Serving: 1 medium (118g)
About Banana
Bananas are one of the most popular fruits worldwide and a go-to snack for quick, natural energy. A medium banana contains about 105 calories, making it a moderate-calorie fruit packed with potassium, vitamin B6, and natural sugars that provide sustained energy throughout the day. Whether you eat them fresh, frozen, or blended into a smoothie, bananas are a versatile addition to any diet.
Health Benefits of Banana
Rich in Potassium
A single medium banana provides 422mg of potassium, roughly 12% of your daily value. Potassium is essential for heart health, helping regulate blood pressure and supporting proper muscle function.
Natural Energy Booster
The combination of natural sugars (glucose, fructose, and sucrose) along with fiber makes bananas an ideal pre-workout or mid-afternoon snack. They provide quick energy without the crash that comes from processed sugars.
Supports Digestive Health
With 3.1g of dietary fiber per medium banana, they help promote regular digestion. Bananas also contain prebiotics that feed beneficial gut bacteria, supporting a healthy microbiome.
Mood and Sleep Support
Bananas contain tryptophan, an amino acid that your body converts to serotonin, which can help improve mood and promote better sleep quality.
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Calories by Serving Size
Different serving sizes of banana and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Small (101g) | 90 | 23g | 1.1g | 0.3g |
| Medium (118g) | 105 | 27g | 1.3g | 0.4g |
| Large (136g) | 121 | 31g | 1.5g | 0.5g |
| Extra Large (152g) | 135 | 35g | 1.7g | 0.5g |
| Sliced, 1 cup (150g) | 134 | 34g | 1.6g | 0.5g |
| Mashed, 1 cup (225g) | 200 | 51g | 2.5g | 0.7g |
Is Banana Good for Weight Loss?
Bananas can be a helpful part of a weight loss diet when eaten in moderation. At 105 calories for a medium banana, they are a satisfying snack that is naturally sweet and filling thanks to their fiber content. Studies show that increasing fiber intake is linked to lower body weight over time. The key is portion control: stick to one medium banana as a snack rather than eating multiple. Replace higher-calorie processed snacks with a banana to save calories while still feeling satisfied.
Banana and Popular Diets
How banana fits into common eating plans:
Frequently Asked Questions
How many calories in a banana?
A medium banana (118g) contains approximately 105 calories. Smaller bananas have around 90 calories, while large bananas can have up to 135 calories.
Are bananas good for weight loss?
Yes, when eaten in moderation. Bananas are filling due to their fiber content and make a great replacement for processed, higher-calorie snacks. One medium banana has only 105 calories.
Do bananas have too much sugar?
A medium banana contains 14.4g of natural sugar, which is less than many processed snacks. The fiber in bananas slows sugar absorption, preventing blood sugar spikes. The American Heart Association considers fruit sugars part of a healthy diet.
When is the best time to eat a banana?
Bananas make an excellent pre-workout snack (30-60 minutes before exercise) due to their easily digestible carbs. They are also great as a morning snack or post-workout recovery food to replenish glycogen stores.
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