1 piece (medium) of Banana (with peel) (120 g) has 107 calories. That works out to 89 calories per 100 g. It contains 27 g of carbs, 1.6 g of protein, 0.5 g of fat and 4.2 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.

What is Banana (with peel)?

A banana with the peel is the familiar sweet fruit still enclosed in its yellow skin. The soft flesh is usually eaten raw after peeling, while the peel—though edible—is commonly discarded. If you want to use it, wash it well and cook it, for example chopped into a savoury dish or baked recipe; its texture is firmer and its taste less sweet than the fruit.

Bananas are enjoyed as a quick snack around the world, and are often sliced over cereal or blended into smoothies. They are mostly a source of carbohydrate, with some fibre and very little fat. A ripe banana is an easy portable snack; adding it to plain yoghurt or oats makes a simple, more filling breakfast.

Banana (with peel) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

22.5g

· 8% DV

Protein

1.3g

· 3% DV

Fat

0.4g

· 1% DV

Fiber

3.5g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 91% · Protein 5% · Fat 4%

Banana (with peel) Vitamins & Minerals

Vitamins

0.37mg · 22% DV

Vitamin C

9mg · 10% DV

0.08mg · 6% DV

0.3mg · 6% DV

Minerals

Potassium ⭐

360mg · 11% DV

Magnesium

27mg · 6% DV

Phosphorus

22mg · 3% DV

Selenium

1µg · 2% DV

How Nutritious Is Banana (with peel)?

Nutrient density

High

65/ 100

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

51/ 100

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.

Banana (with peel) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Banana (with peel)

To burn the 89 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Banana (with peel) 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 (with peel) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Banana (with peel) 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 (with peel) Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Banana (with peel)

🍌vs🍓

Banana (with peel) vs Strawberry57 kcal more per 100 g

→🍌vs🥑

Banana (with peel) vs Avocado71 kcal fewer per 100 g

→🍌vs🍑

Banana (with peel) vs Peach50 kcal more per 100 g

→🍌vs🍇

Banana (with peel) vs Dried Raisins210 kcal fewer per 100 g

→

Foods Similar to Banana (with peel)

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Banana (with peel)

Can you eat the peel of a banana with peel?

Yes, banana peel is edible, though it is tougher and more bitter than the fruit. Wash it thoroughly first; ripe banana peels are generally softer and easier to blend or cook.

How do you eat a banana with peel?

You can eat a banana with peel after washing it, either blended into a smoothie or cooked in a recipe. If eating it raw, cut it into small pieces; removing the stem and tip can make the texture more pleasant.

Is banana peel good for you?

Banana peel provides fiber and antioxidants, so it can add nutrients to a meal. It is not a cure or a detox treatment, and its tough texture means people often prefer it cooked or blended rather than eaten whole.

Can you blend a banana with peel into a smoothie?

Yes, a washed banana with peel can be blended into a smoothie. Use a ripe banana and a powerful blender to break down the tougher peel; cut off the stem and tip first if you prefer a smoother texture.

Should you wash a banana with peel before eating it?

Yes, wash a banana with peel under running water before eating or cutting it. Handling or slicing an unwashed peel can transfer dirt and surface residue to the fruit or to the parts of the peel you plan to eat.

Can you cook banana peel?

Yes, banana peel can be cooked in dishes such as curries, stir-fries, or baked recipes. Wash it well, remove the stem and tip, and cook until tender; ripe peels are usually less tough than green ones.

Why does the peel on a banana with peel turn brown?

A banana peel turns brown as the fruit ripens, and bruising or temperature changes can speed up the process. Brown skin alone does not mean the banana is spoiled; check for mold, leaking, or an unpleasant smell.

How can you ripen a banana with peel faster?

Put a banana with peel in a paper bag at room temperature to speed ripening. Adding an apple can help it ripen faster; avoid relying on the refrigerator for an unripe banana, since cold slows the process.

Should you refrigerate a banana with peel?

Yes, you can refrigerate a ripe banana with peel to slow further ripening. The skin may turn dark in the cold, but the inside can remain usable; leave green bananas at room temperature until ripe.

Can you freeze a banana with peel?

Yes, a banana with peel can be frozen, but the peel darkens and becomes difficult to remove once frozen. For smoothies or baking, peel and slice the banana before freezing so it is easier to use.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026