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Banana and walnut Calories
Rich in potassium and fiber, contains healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Banana and walnut (120 g) has 186 calories. That works out to 155 calories per 100 g. It contains 28.2 g of carbs, 3.1 g of protein, 7.3 g of fat and 3.7 g of fiber. Its 0.3 mg of Copper covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Banana and walnut Nutrition Facts
Selected: 1 serving (medium) · 120 g
186
KCAL / 120G
Carbs
28.2g
· 10% DV
Protein
3.1g
· 6% DV
Fat
7.3g
· 9% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 6% · Fat 35%
Banana and walnut nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 28.2 g | 10% |
| Fiber | 3.7 g | 13% |
| Protein | 3.1 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Banana and walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 186 kcal |
| 1 serving (mini) | 60 g | 93 kcal |
| 1 serving (small) | 80 g | 124 kcal |
| 100 g | 100 g | 155 kcal |
| 1 piece (whole) | 100 g | 155 kcal |
| 1 cup (chopped) | 150 g | 233 kcal |
| 1 serving (large) | 180 g | 279 kcal |
| 2 piece (whole) | 200 g | 310 kcal |
| 1 bottle (jumbo) | 250 g | 388 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Banana and walnut
Can you eat banana and walnut together?
Yes, banana and walnut can be eaten together; the banana’s sweetness pairs well with the walnut’s rich, crunchy texture. Eat them as a snack or add them to yogurt. Chop the walnut just before serving to keep it crisp.
What are the benefits of banana and walnut?
Banana and walnut provide fiber and potassium from the banana, plus unsaturated fats from the walnut. Together they can make a satisfying addition to a balanced meal, but they are not a cure or treatment for any condition.
Is banana and walnut a good breakfast?
Yes, banana and walnut can make a convenient breakfast topping for oatmeal or yogurt. The banana adds sweetness and the walnut adds crunch; adding a protein-rich food such as yogurt makes the meal more substantial.
Can banana and walnut help with weight loss?
Banana and walnut can fit into a weight-loss eating pattern, but they do not cause weight loss on their own. Their fiber and fats can be filling; keeping the portion moderate and using them instead of another snack is practical.
Does banana and walnut raise blood sugar?
Banana can raise blood sugar because it contains carbohydrates, and eating it with walnut does not eliminate that effect. People with diabetes can include the combination according to their meal plan and their clinician’s guidance.
How do you make a banana and walnut smoothie?
Blend a ripe banana with milk or yogurt, then add chopped walnuts and pulse briefly for texture. This keeps the drink from becoming too gritty. Banana and walnut can also be used as they are, without processing.
Should you use ripe bananas for banana and walnut recipes?
Use ripe bananas when mixing banana and walnut into oatmeal, yogurt, or batter: they are softer and sweeter, so they mash easily. For slices that hold their shape, choose a firm yellow banana rather than an overripe one.
Can you freeze banana and walnut together?
Yes, but freeze the banana separately from the walnut for better texture. Peel and slice the banana before freezing it in a sealed container; keep walnuts airtight in a cool place and stir them in after thawing or blending.
Can you add banana and walnut to oatmeal?
Yes, banana and walnut are easy oatmeal toppings. Stir sliced banana into cooked oats and add chopped walnut just before eating so it stays crunchy. You can also mash ripe banana into the oats while they cook for a softer texture.
Is banana and walnut good before a workout?
Banana and walnut can be a useful pre-workout snack: banana supplies carbohydrates, while walnut adds fat that digests more slowly. Eat it early enough to feel comfortable during exercise, especially if a larger snack tends to upset your stomach.
Banana and walnut Vitamins & Minerals
Vitamins
B6
0.44mg · 26% DV
B1
0.16mg · 13% DV
B5
0.49mg · 10% DV
Vitamin C
8.64mg · 10% DV
Minerals
Copper
0.26mg · 29% DV
Manganese
0.43mg · 19% DV
Potassium ⭐
444mg · 13% DV
Magnesium
43mg · 10% DV
Sodium
2.4mg · 0% DV
Banana and walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Banana and walnut
To burn the 186 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Banana and walnut?
Banana and walnut is a simple pairing rather than a traditional dish: soft, naturally sweet banana meets the rich, slightly earthy crunch of walnut. It needs no preparation beyond slicing the banana and adding walnut pieces, though both also work well stirred into porridge, yogurt or breakfast cereal.
It is an easy snack in many parts of the world, and the combination is also used to top toast or add moisture and texture to baking. Banana contributes fibre and potassium, while walnuts bring healthy fats, making this more sustaining than fruit alone. For a lighter portion, use a modest handful of walnuts; plain yogurt makes a good accompaniment.
How Nutritious Is Banana and walnut?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Banana and walnut Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Banana and walnut Contain Allergens?
Contains these allergens:
Which Diets Is Banana and walnut Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Banana and walnut Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.68g
POLYUNSATURATED
3.24g
Omega 6:3 ratio 27.3:1
Above the ideal 4:1 (27.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.