1 piece (medium) of Banana (Raw) (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 (Raw) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

22.8g

· 8% DV

Protein

1.1g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

2.6g

· 9% 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 (Raw) Vitamins & Minerals

Vitamins

0.37mg · 22% DV

Vitamin C

8.7mg · 10% DV

0.33mg · 7% DV

0.07mg · 5% DV

Minerals

Potassium ⭐

358mg · 11% DV

Magnesium

27mg · 6% DV

Phosphorus

22mg · 3% DV

Selenium

1µg · 2% DV

How Nutritious Is Banana (Raw)?

Nutrient density

High

60/ 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

46/ 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 (Raw) 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 (Raw)

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 (Raw) 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 (Raw) 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 (Raw) 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 (Raw) Fat Profile

SATURATED

0.11g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 1.7:1

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

Compare Banana (Raw)

🍌vs🍓

Banana (Raw) vs Strawberry57 kcal more per 100 g

→🍌vs🥑

Banana (Raw) vs Avocado71 kcal fewer per 100 g

→🍌vs🍑

Banana (Raw) vs Peach50 kcal more per 100 g

→🍌vs🍇

Banana (Raw) vs Dried Raisins210 kcal fewer per 100 g

→

Foods Similar to Banana (Raw)

🍓

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 (Raw)

What changes nutritionally as a banana ripens?

As bananas ripen, some of their starch is converted into sugars, so they become sweeter and softer. Less-ripe bananas generally contain more resistant starch and may feel more filling for some people.

Is a banana better before or after a workout?

A banana can be a convenient pre-workout snack, especially around 30–60 minutes before exercise. After training, pairing it with a protein food such as yogurt, milk, kefir, or cottage cheese makes the snack more balanced for recovery.

Does eating a banana at night cause weight gain?

No. Eating a banana at night does not by itself cause weight gain; overall food intake and eating habits matter more than the clock. If you are hungry in the evening, combine it with yogurt or a small handful of nuts for a more satisfying snack.

Should bananas be stored in their peel?

Yes. The peel helps protect the fruit from drying out and damage, so it is best to peel bananas just before eating. Cut banana browns quickly, but a little lemon juice and an airtight container can slow this down in the refrigerator.

Can bananas be kept in the refrigerator?

Ripe bananas can be refrigerated to extend their usable life for a few days. Their peel may turn dark, but the flesh is usually still fine; keep green bananas at room temperature until they ripen.

Can you freeze raw bananas?

Yes. Peel bananas before freezing, either whole, sliced, or mashed. Frozen banana works especially well in smoothies, oatmeal, baking, and blended frozen desserts, although thawed banana will have a soft texture.

Do brown spots mean a banana has gone bad?

Not usually—brown spots on the peel typically mean the banana is ripe and sweeter. Discard it if the flesh is moldy, leaking, smells sharply sour, or has widespread dark, rotten areas.

Are bananas helpful for constipation or diarrhea?

Ripe bananas can contribute fiber to the diet and may support regularity when eaten with enough fluids. Firmer, less-ripe bananas may be better tolerated during loose stools for some people, but individual digestive responses vary.

Should people with kidney disease be careful with bananas?

People who have been advised to limit potassium, including some people with chronic kidney disease, may need to watch their banana portions. The right amount depends on the individual’s lab results and medical nutrition plan.

What foods pair well with bananas?

Pairing banana with yogurt or kefir adds protein, while nut butter, walnuts, or almonds add fat and can make it more filling. Combining it with oats creates a more substantial breakfast or snack than eating banana alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026