Banana: Calories, Nutrition and Health Benefits

Nature's perfect energy snack packed with potassium, natural sweetness, and essential nutrients for every health goal.

Quick Nutrition Facts

Per 1 Medium Banana (118g)

Nutrient	Amount
Calories	105 kcal
Protein	1.3g
Carbohydrates	27g
Fiber	3.1g
Sugars	14.4g
Fat	0.4g
Potassium	422mg
Vitamin C	10.3mg
Vitamin B6	0.4mg
Magnesium	32mg

Macronutrient Breakdown

NUTRITIONIST INSIGHT

Bananas provide 12% of your daily potassium needs in just one fruit. The resistant starch in slightly green bananas supports gut health and blood sugar control.

Myth Busters

MYTH #1: Bananas Cause Weight Gain

TRUTH: A medium banana has only 105 calories. Weight gain happens from excess overall calories, not bananas. The 3g fiber actually promotes fullness and helps control appetite.

MYTH #2: Diabetics Should Avoid Bananas Completely

TRUTH: Diabetics can eat bananas in moderation. Choose slightly green bananas (GI 30-42 vs 51-62 for ripe), eat half portions, and pair with protein or healthy fat to minimize blood sugar spikes.

MYTH #3: Bananas Are Too High in Sugar

TRUTH: The 14g of natural fruit sugars come packaged with fiber, potassium, and vitamins. Unlike added sugars in processed foods, banana sugars don't cause the same blood sugar spike, especially in green bananas with resistant starch.

MYTH #4: You Should Never Eat Bananas on Empty Stomach

TRUTH: Most people can safely eat bananas on empty stomach. Only avoid if you have acid reflux/GERD. For everyone else, it's a gentle, easily digestible energy source. Pair with protein for better sustained energy.

MYTH #5: Brown Bananas Are Spoiled

TRUTH: Brown spots indicate ripeness and higher antioxidant content. Ripe bananas are easier to digest and have more antioxidants. Only discard if there's mold or fermented smell.

MYTH #6: Bananas Have Too Much Potassium

TRUTH: 422mg per banana is beneficial, not dangerous. You'd need to eat 40+ bananas daily to reach toxic levels. Most people don't get enough potassium (recommended: 3,500-4,700mg/day).

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		105 calories, 3g fiber promotes fullness, resistant starch aids fat burning. Limit to 1 per day.
Muscle Gain		Perfect post-workout carbs (27g) for glycogen replenishment, 422mg potassium prevents cramps.
Diabetes Management		Moderate GI (51). Choose green bananas, eat half portions, pair with protein/fat.
PCOS Management		Natural sugars affect insulin sensitivity. Limit to 1/2 banana daily, choose less ripe.
Pregnancy Nutrition		Rich in folate (24mcg), vitamin B6 reduces morning sickness, potassium prevents leg cramps.
Viral/Flu Recovery		Easy to digest, quick energy, vitamin C for immunity, electrolytes for hydration.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Cultural Significance

Bananas are one of the world's oldest cultivated fruits, originating in Southeast Asia over 7,000 years ago.

In India:

Banana leaves used in Hindu ceremonies and as eco-friendly plates
Offered to deities, especially Lord Ganesha and Lord Vishnu
Ayurveda uses bananas for digestive health and energy
India grows 20+ varieties: Robusta, Yelakki, Nendran, Red Banana

Global Impact:

Most consumed fruit globally (100+ billion annually)
400 million people depend on bananas for income and food
Sustainable crop: every part is used (fruit, leaves, stem, peels)

Compare & Substitute

Banana vs Similar Fruits (Per 100g)

Nutrient	🍌 Banana	🍎 Apple	🌴 Dates	🍌 Plantain
Calories	89 kcal	52 kcal	277 kcal	122 kcal
Carbs	23g	14g	75g	32g
Fiber	2.6g	2.4g	7g	2.3g
Protein	1.1g	0.3g	1.8g	1.3g
Fat	0.3g	0.2g	0.2g	0.4g
Potassium	358mg	107mg	696mg	499mg
Sugar	12g	10g	63g	15g
Vitamin C	8.7mg	4.6mg	0.4mg	18.4mg
Best For	Quick energy, post-workout	Weight loss, low-calorie snacking	High energy needs, pre-workout	Cooking, resistant starch

Frequently Asked Questions

Are bananas good for weight loss?

Yes, bananas support weight loss when eaten in moderation. A medium banana has only 105 calories but provides 3g of fiber that promotes fullness. The resistant starch in slightly green bananas helps control appetite and improves fat burning.

Best practices: Limit to 1 banana per day, choose slightly green ones, eat as pre-workout snack, combine with protein (Greek yogurt, nuts).

Can diabetics eat bananas?

Diabetics can eat bananas in moderation. Choose slightly green bananas (GI 30-42) rather than ripe ones (GI 51-62).

Tips for diabetics:

Eat half a banana at a time (13g carbs vs 27g)
Always pair with protein or healthy fat
Best timing: mid-morning or afternoon, not on empty stomach
Monitor blood sugar 2 hours after eating

Green bananas contain resistant starch that can improve insulin sensitivity. Always consult your healthcare provider.

How much protein is in a banana?

A medium banana contains 1.3g of protein. While not a significant protein source, bananas excel as sources of carbohydrates (27g) for energy and potassium (422mg) for muscle function.

For muscle gain or high-protein diets, combine bananas with protein-rich foods like protein shakes, Greek yogurt, or nut butter.

What are the main health benefits of bananas?

Key Benefits:

Blood Pressure Regulation: 422mg potassium maintains healthy blood pressure
Digestive Health: 3g fiber supports regular bowel movements
Natural Energy: Quick-digesting carbs for sustained energy
Immune Support: Vitamin C and B6 boost immunity
Heart Health: Potassium, fiber, and antioxidants support cardiovascular function
Pregnancy Nutrition: Folate, B6, and potassium support fetal development

When is the best time to eat a banana?

Depends on your goal:

Weight Loss: Morning (with breakfast) or pre-workout (30-60 minutes before). Avoid late night.
Muscle Gain: Post-workout (within 30 minutes) or pre-workout (45 minutes before).
Diabetes: Mid-morning or afternoon, paired with protein. Not on empty stomach.
Energy: 30 minutes before physical activity.

IMPORTANT NOTE

Avoid eating bananas alone on empty stomach if you have acid reflux.

Are green or ripe bananas healthier?

Both have unique benefits - choose based on your health goals:

Green/Slightly Green Bananas:

Higher resistant starch (acts like fiber)
Lower glycemic index (30-42)
Better for blood sugar control and weight loss
Supports gut health

Ripe/Yellow Bananas:

Easier to digest
Higher antioxidant content
Provides quicker energy
Better for post-workout recovery

Recommendation: Diabetes/weight loss = green bananas. Quick energy/post-workout = ripe bananas.

How many bananas should I eat per day?

General Guidelines:

1 medium banana daily - Most people (105 calories, 12% potassium)
1/2 banana daily - Diabetes, PCOS, or strict low-carb diets
1-2 bananas daily - Athletes, muscle gain, pregnancy

Avoid excess: More than 2-3 per day can provide too much potassium (strain on kidneys), sugars, and calories.

Track your meals with NutriScan app to see how bananas fit your personal nutrition goals.

Can I eat banana on an empty stomach?

Generally safe for most people - provides quick energy and is gentle on digestion.

May want to avoid if you have:

Acid Reflux/GERD: Can trigger acid production
Diabetes: Causes faster blood sugar spike
IBS: May cause bloating

Better approach: Pair with protein (nuts, yogurt, oatmeal) or healthy fat for better nutrition balance and sustained energy.