Calories in Banana
A medium banana (118g) contains about 105 kcal, 27g of carbohydrates, and 3g of fiber. Smaller bananas can be as low as 80 kcal; large extra-large bananas reach 135 kcal.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 small banana (~101g) | 90 | 23 | 1.1 | 0.3 | 2.6 |
| 1 medium banana (~118g) | 105 | 27 | 1.3 | 0.4 | 3.1 |
| 1 large banana (~136g) | 121 | 31 | 1.5 | 0.5 | 3.5 |
| 100g sliced banana | 89 | 23 | 1.1 | 0.3 | 2.6 |
| 1 cup sliced (150g) | 134 | 34 | 1.6 | 0.5 | 3.9 |
About these numbers
Bananas are one of the highest-volume single-serving carbohydrate sources in everyday nutrition. The calorie density (~89 kcal per 100g) is moderate, but a single medium banana typically delivers 27g of carbohydrate — more than a slice of bread.
Ripeness changes the glycemic index meaningfully: an unripe green banana has GI ~30 (mostly resistant starch); a fully ripe yellow banana has GI ~51; a brown-spotted overripe banana can reach GI ~70 (most starches have converted to sugars). For glucose control, slightly less ripe bananas are preferable. The fiber content remains roughly constant across ripeness stages.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in a banana?
- A medium banana (~118g, ~6-7 inches long) contains about 105 kcal. A small banana (~101g) is 90 kcal; a large (~136g) is 121 kcal; extra-large can hit 135 kcal. Size variation is substantial — measure by weight if precision matters.
- Are bananas good for weight loss?
- They're fine in moderation. A medium banana provides 105 kcal of mostly carbs with 3g fiber — moderate calorie density compared to other fruits. For weight loss specifically, the calorie deficit drives results, not which whole fruits you eat. Bananas are an excellent pre/post-workout snack because of their easy-to-digest carbs and potassium content (~422 mg per medium fruit).
- Are bananas high in sugar?
- Roughly 14g of sugar per medium banana — mostly fructose and glucose. That's about the same as a small glass of orange juice but with 3g of fiber, which slows absorption. The glycemic index is 51 (low-medium) for ripe bananas. For T2D and prediabetes, eating bananas with a protein or fat source (almond butter, Greek yoghurt) blunts the glucose response.
- Are green bananas healthier than yellow?
- For glucose control, slightly. Green bananas are high in resistant starch — a fiber-like compound that feeds gut bacteria, has minimal glycemic impact, and may improve insulin sensitivity. As bananas ripen, resistant starch converts to free sugars. A green banana has GI ~30; a fully ripe yellow has GI ~51; a brown-spotted overripe banana can hit GI ~70. The trade-off is taste and texture — green bananas are less sweet and starchier.
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