Banana Nutrition Facts: Calories, Protein, Carbs & Health Benefits

Bananas are one of the most popular and widely consumed fruits worldwide, offering an excellent source of essential nutrients, natural energy, and numerous health benefits. Whether you’re an athlete looking for a quick energy boost, someone managing their weight, or simply seeking to improve your overall nutrition, understanding banana nutrition facts can help you make informed dietary choices.

This comprehensive guide explores everything you need to know about banana nutrition, from macronutrients and micronutrients to potential health benefits and considerations for different dietary needs.

Comprehensive Banana Nutrition Facts

Understanding the nutritional profile of bananas helps you appreciate why this fruit has become a staple in diets around the world. The nutrition facts can vary slightly depending on the size and ripeness of the banana.

Nutrition Facts for One Medium Banana (118g)

According to the USDA FoodData Central, one medium banana provides:

• Calories: 105 kcal
• Water: 88.4 g
• Protein: 1.29 g
• Carbohydrates: 26.9 g
• Sugars: 14.4 g
• Dietary Fiber: 3.07 g
• Fat: 0.39 g
• Potassium: 422 mg
• Vitamin B6: 0.433 mg
• Vitamin C: 10.3 mg
• Magnesium: 31.9 mg

Banana Macros Breakdown

For those tracking macronutrients, bananas provide an excellent carbohydrate source with minimal fat and moderate protein. The macro distribution for one medium banana is approximately:

• Carbohydrates: 93% (26.9g)
• Protein: 4% (1.29g)
• Fat: 3% (0.39g)

This makes bananas an ideal food for pre-workout energy or post-workout recovery, especially when combined with a protein source.

Carbohydrates in Bananas: Understanding the Change

The carbohydrate composition of bananas is fascinating and changes dramatically as the fruit ripens. This transformation affects not only the taste but also how your body processes the banana.

Unripe Green Bananas

Green, unripe bananas contain approximately 70% starch by dry weight. Much of this is resistant starch, a type of carbohydrate that resists digestion in the small intestine and acts more like dietary fiber.

Ripe Yellow Bananas

As bananas ripen and turn yellow, the starch converts to simple sugars—primarily sucrose, fructose, and glucose. This is why ripe bananas taste sweeter and are easier to digest for many people.

Glycemic Index of Bananas

Despite containing natural sugars, bananas have a relatively moderate glycemic index (GI) ranging from 42 to 51, depending on ripeness. The Harvard T.H. Chan School of Public Health notes that this moderate GI means bananas cause a gradual rise in blood sugar rather than a sharp spike, making them a reasonable choice for most people when consumed in moderation.

Fiber Content and Digestive Benefits

Bananas provide about 3 grams of dietary fiber per medium fruit, which is approximately 10% of the daily recommended intake. The fiber in bananas comes in different forms, each offering unique benefits.

Resistant Starch

The resistant starch in unripe bananas passes through the digestive system largely intact until it reaches the colon. There, it serves as food for beneficial gut bacteria, which ferment it to produce short-chain fatty acids, particularly butyrate. Research suggests that butyrate plays important roles in maintaining gut health and may have anti-inflammatory properties.

Pectin

Bananas contain pectin, a type of soluble fiber that increases as the fruit ripens. Pectin helps regulate digestion, may support heart health by helping to lower cholesterol, and contributes to feelings of fullness after eating.

Essential Vitamins and Minerals in Bananas

Beyond macronutrients, bananas provide a variety of essential micronutrients that support overall health.

Potassium

Bananas are particularly famous for their potassium content. One medium banana provides approximately 422 mg of potassium, which is about 9% of the daily recommended intake. Potassium is crucial for:

• Maintaining healthy blood pressure levels
• Supporting proper muscle function
• Regulating fluid balance
• Promoting heart health
• Reducing the risk of kidney stones

Vitamin B6 (Pyridoxine)

A single medium banana provides about 22% of the daily recommended intake of vitamin B6. This vitamin is essential for:

• Protein metabolism
• Red blood cell formation
• Brain development and function
• Immune system support
• Neurotransmitter synthesis

Vitamin C

With approximately 10.3 mg per medium banana, you get about 11% of your daily vitamin C needs. This antioxidant vitamin supports immune function, skin health, and iron absorption.

Magnesium

Bananas provide about 8% of the daily recommended magnesium intake, which supports bone health, muscle function, and energy production.

Antioxidants and Phytonutrients in Bananas

Bananas contain several powerful antioxidants and beneficial plant compounds:

• Dopamine: A powerful antioxidant (note: dietary dopamine doesn’t cross the blood-brain barrier, so it doesn’t affect mood)
• Catechins: Flavonoid antioxidants linked to various health benefits, including reduced risk of heart disease
• Anthocyanins: Found in red bananas, these compounds have antioxidant and anti-inflammatory properties

Health Benefits of Eating Bananas

The unique nutritional profile of bananas translates into several evidence-based health benefits.

Cardiovascular Health Support

The high potassium and low sodium content in bananas makes them heart-friendly. Studies indicate that adequate potassium intake is associated with lower blood pressure and reduced risk of stroke. The fiber, antioxidants, and anti-inflammatory compounds in bananas may also contribute to cardiovascular health.

Digestive System Benefits

Bananas support digestive health in multiple ways:

• Prebiotic effects: Resistant starch and pectin feed beneficial gut bacteria
• Regular bowel movements: The fiber content helps promote regularity
• Digestive comfort: Bananas are often well-tolerated and may help soothe the digestive tract
• Gut lining protection: Some compounds in bananas may help protect the stomach lining

Energy and Athletic Performance

Bananas are a favorite among athletes for good reason. They provide:

• Quick, easily digestible carbohydrates for energy
• Natural sugars that can be rapidly absorbed
• Potassium to help prevent muscle cramps
• Vitamin B6 for energy metabolism
• Convenient, portable nutrition

Blood Sugar Management

Despite their carbohydrate content, bananas have a moderate glycemic index and contain fiber that can help regulate blood sugar response. The resistant starch in unripe bananas may be particularly beneficial for blood sugar control.

Weight Management Support

While bananas contain natural sugars, they can be part of a weight management plan because:

• They provide satisfying fiber that promotes fullness
• They’re relatively low in calories (about 105 per medium banana)
• They can satisfy sweet cravings naturally
• They’re nutrient-dense, providing vitamins and minerals along with calories

Bananas and Diabetes: What You Need to Know

The relationship between bananas and diabetes management requires nuanced understanding. While bananas do contain carbohydrates that affect blood sugar, they also have qualities that may benefit people with diabetes:

Factors to Consider

• Ripeness matters: Less ripe bananas have more resistant starch and a lower glycemic impact
• Portion control: Eating half a banana rather than a whole one can help manage carbohydrate intake
• Pairing with protein or fat: Combining bananas with nuts, nut butter, or yogurt can slow sugar absorption
• Individual response varies: Blood sugar response to bananas differs among individuals

If you have diabetes or prediabetes, it’s important to monitor your blood sugar response to bananas and consult with your healthcare provider or a registered dietitian to determine the appropriate portion size and frequency for your individual needs.

Different Types and Sizes of Bananas

Not all bananas are created equal. Understanding the variations can help you make informed choices.

By Size

• Extra small (less than 6 inches): ~72 calories, 19g carbs
• Small (6-7 inches): ~90 calories, 23g carbs
• Medium (7-8 inches): ~105 calories, 27g carbs
• Large (8-9 inches): ~121 calories, 31g carbs
• Extra large (9+ inches): ~135 calories, 35g carbs

By Variety

• Cavendish: The most common yellow banana found in grocery stores
• Plantains: Starchier, typically cooked before eating, lower in sugar
• Red bananas: Sweeter, creamier, contain more antioxidants
• Baby bananas: Smaller, sweeter, creamier texture

Potential Concerns and Considerations

Constipation Concerns

There’s a common myth that bananas cause constipation. In reality, ripe bananas are high in soluble fiber and can actually help promote regular bowel movements. However, unripe bananas contain high amounts of resistant starch and tannins, which may contribute to constipation in some individuals.

Banana Allergies

While relatively uncommon, banana allergies do exist. According to Anaphylaxis UK, symptoms may include:

• Itching or swelling of the lips, tongue, or throat
• Hives or skin rash
• Stomach pain, nausea, or vomiting
• Difficulty breathing (in severe cases)

Some people with latex allergies may also experience banana allergy due to cross-reactivity. If you experience any allergic symptoms after eating bananas, seek medical attention immediately.

Medication Interactions

Bananas are high in potassium, which may interact with certain medications, particularly:

• ACE inhibitors for blood pressure
• Potassium-sparing diuretics
• Beta-blockers

If you take any medications, consult with your healthcare provider about appropriate banana consumption to avoid excessive potassium intake.

How to Incorporate Bananas into Your Diet

Bananas are incredibly versatile and can be enjoyed in numerous ways:

Simple Ways to Eat Bananas

• Fresh as a standalone snack
• Sliced over oatmeal or breakfast cereal
• Blended into smoothies
• With nut butter for added protein and healthy fats
• Frozen and blended into “nice cream”
• Baked into breads, muffins, or pancakes
• Grilled or caramelized for desserts

Optimal Timing

• Pre-workout: 30-60 minutes before exercise for energy
• Post-workout: Within 30 minutes after exercise for recovery
• Breakfast: For sustained morning energy
• Afternoon snack: To prevent energy dips and manage hunger

Storing and Selecting Bananas

Selection Tips

• Choose green bananas if you won’t eat them for several days
• Select yellow bananas with minimal brown spots for immediate consumption
• Spotted bananas are sweetest and best for baking
• Avoid bananas with extensive bruising or mold

Storage Recommendations

• Store at room temperature to ripen naturally
• Separate bananas from the bunch to slow ripening
• Wrap banana stems in plastic wrap to extend freshness
• Refrigerate very ripe bananas to prevent further ripening (skin will darken but fruit remains good)
• Freeze overripe bananas for smoothies or baking

Comparing Bananas to Other Fruits

Understanding how bananas compare to other popular fruits can help you make diverse nutritional choices:

• Calories: Bananas have moderate calories compared to fruits like apples (similar) and berries (lower)
• Potassium: Bananas are higher in potassium than most fruits, though avocados contain more
• Fiber: Comparable to apples and pears, higher than melons and grapes
• Sugar: Higher than berries, similar to grapes and mangoes
• Vitamin C: Lower than citrus fruits, kiwis, and strawberries

The Bottom Line

Bananas are a nutritionally dense fruit that deserves their popularity. With approximately 105 calories, 27 grams of carbohydrates, and over 1 gram of protein per medium fruit, bananas provide quick energy along with essential nutrients like potassium, vitamin B6, vitamin C, and dietary fiber.

The health benefits of bananas are well-supported by research, including potential support for heart health, digestive wellness, athletic performance, and blood sugar management. Their convenience, affordability, and versatility make them an excellent addition to most diets.

However, individual needs vary. People with diabetes should monitor their response to bananas and may benefit from choosing less ripe varieties or controlling portion sizes. Those taking certain medications should consult their healthcare provider about appropriate potassium intake.

For most people, enjoying one to two bananas per day as part of a balanced diet rich in various fruits and vegetables is a healthy choice. Whether you prefer them green and firm or yellow and sweet, bananas can be a delicious and nutritious part of your daily nutrition plan.

As with any dietary decision, consider consulting with a registered dietitian or healthcare provider if you have specific health concerns or dietary requirements to ensure bananas fit appropriately into your individual nutrition plan.

Sources:

• USDA FoodData Central – Banana Nutrition Data
• Harvard T.H. Chan School of Public Health – Bananas
• National Library of Medicine – Resistant Starch in Bananas
• National Library of Medicine – Banana Fiber and Starch Content
• ScienceDirect – Butyrate and Gut Health
• ScienceDirect – Carbohydrate Composition in Bananas
• Wiley Online Library – Nutritional Properties of Bananas
• Anaphylaxis UK – Banana Allergy Information