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Banana (whole) Calories
Potassium and fiber source, natural energy, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Banana (whole) (120 g) has 107 calories. That works out to 89 calories per 100 g. It contains 27.4 g of carbs, 1.3 g of protein, 0.4 g of fat and 3.1 g of fiber. Its 0.4 mg of B6 covers 26% of the Daily Value. Its glycemic index is 51 (medium), so it raises blood sugar at a moderate pace.
Banana (whole) Nutrition Facts
Selected: 1 piece (medium) · 120 g
107
KCAL / 120G
Carbs
27.4g
· 10% DV
Protein
1.3g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 4% · Fat 3%
Banana (whole) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 27.4 g | 10% |
| Fiber | 3.1 g | 11% |
| Protein | 1.3 g | 3% |
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 Medium Banana (whole)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 107 kcal |
| 1 piece (extra small) | 60 g | 53 kcal |
| 1 piece (small) | 80 g | 71 kcal |
| 100 g | 100 g | 89 kcal |
| 1 piece (mini) | 100 g | 89 kcal |
| 1 piece (large) | 150 g | 134 kcal |
| 1 piece (jumbo) | 180 g | 160 kcal |
| 1 piece (extra large) | 200 g | 178 kcal |
| 1 piece (double) | 240 g | 214 kcal |
| 1 piece (triple) | 360 g | 320 kcal |
Calculated from 89 calories per 100 g.
Frequently Asked Questions About Banana (whole)
How can you ripen bananas quickly?
To ripen bananas faster, put them in a paper bag at room temperature with an apple or pear. These fruits release ethylene, which speeds ripening. Check the bananas daily and remove them from the bag once they reach your preferred softness.
Should you keep bananas in the fridge?
You can refrigerate ripe bananas to slow further ripening. The peel may turn brown or black in the cold, but the fruit inside is usually still fine to eat. Keep green bananas at room temperature until they ripen.
Can you freeze bananas?
Yes, bananas freeze well. Peel them first, then freeze them whole or in slices in a sealed container. Frozen banana pieces work well in smoothies and baking; thawed bananas become soft, so they are less suited to eating as-is.
Are green bananas healthier than yellow bananas?
Neither is universally healthier: green bananas are firmer and contain more resistant starch, while yellow bananas are sweeter and softer as their starch converts to sugars during ripening. Choose based on taste, texture, and how you plan to use them.
Can you eat a banana peel?
Yes, banana peel is edible, but it can be tough and bitter when raw. Wash it thoroughly, and consider cooking it to soften the texture. Many people prefer to eat the banana and discard the peel.
Do bananas cause constipation?
Ripe bananas do not usually cause constipation and provide dietary fiber. Less-ripe green bananas contain more resistant starch, which may make bowel movements harder for some people. If you notice that effect, choose a riper banana.
Can dogs eat bananas?
Yes, most dogs can have small pieces of peeled banana as an occasional treat. Keep the portion modest because bananas contain natural sugars, and do not give dogs the peel, which can be difficult to digest.
Should you eat a banana before a workout?
A banana can be a convenient pre-workout snack because it provides carbohydrates that your body can use for energy. Eat it with enough time to feel comfortable during exercise; a large snack immediately beforehand may not suit everyone.
Can eating a banana help with muscle cramps?
A banana provides potassium, but eating one is not a proven way to prevent or stop muscle cramps. Cramps can have several causes, and staying hydrated and allowing muscles to recover may matter more than relying on one food.
Is it okay to eat a banana at night?
Yes, eating a banana at night is generally fine; it contains no caffeine and is not known to disrupt sleep. If eating close to bedtime makes you feel uncomfortably full, have it earlier or choose a smaller snack.
Banana (whole) Vitamins & Minerals
Vitamins
B6
0.44mg · 26% DV
Vitamin C
10.44mg · 12% DV
B5
0.4mg · 8% DV
B2
0.09mg · 7% DV
Minerals
Manganese
0.32mg · 14% DV
Potassium ⭐
430mg · 13% DV
Copper
0.09mg · 10% DV
Magnesium
32mg · 8% DV
Sodium
1.2mg · 0% DV
Banana (whole) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Banana (whole)
To burn the 107 calories in 1 piece (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 (whole)?
A banana is the soft, sweet fruit of a tropical plant, grown in warm regions around the world and sold both locally and internationally. A whole banana is simply the intact fruit, usually eaten ripe after peeling. As it ripens, the flesh becomes softer and sweeter.
It’s an easy breakfast or snack on its own, sliced over cereal or porridge, or blended into a smoothie. Bananas are mainly a source of carbohydrates, with some fibre and potassium and very little fat. Pair one with plain yoghurt or a small handful of nuts for a more filling snack, or use a ripe banana to add sweetness to homemade baking.
How Nutritious Is Banana (whole)?
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 (whole) 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 (whole) Contain Allergens?
No known major allergens
Which Diets Is Banana (whole) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Banana (whole) Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.