Calories in Banana: Nutrition, Portions, and Diet Tips
Calories in Banana: Nutrition, Portions, and Diet Tips
A medium banana of about 118 g provides 105.0 kcal, and 100 g of raw banana provides 89.0 kcal. The same 100 g of fruit gives protein 1.1 g, carbohydrate 22.8 g, and fat 0.3 g. These are plain USDA figures for the fruit that many of us in Pakistan eat at breakfast, before a walk, or with evening tea.
Nutrition Facts for Banana
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Banana, raw, per 100 g | 89.0 | 1.1 | 22.8 | 0.3 |
| 1 medium banana (about 118 g) | 105.0 | 1.3 | 26.9 | 0.4 |
The serving used on this page is 1 medium banana (about 118 g), which supplies 105.0 kcal, protein 1.3 g, carbohydrate 26.9 g, and fat 0.4 g. The reference entry is Bananas, raw (fdcId 173944), so these numbers describe plain raw fruit. Banana milkshake, banana chips, banana cake, and banana with cream are different dishes, because the added milk, sugar, oil, or ghee bring their own calories and the fruit values above do not carry over to them.
Banana Portions in Pakistani Kitchens
The serving label used here is 1 medium banana (about 118 g), which is roughly one whole fruit of average size from the market. In Pakistani households a banana is often eaten whole, so one banana lines up well with the serving on this page. Small bananas weigh less than 118 g, and large ones weigh more, so the honest way to count is to weigh the fruit when you can, or to accept that one banana is close enough for daily tracking.
Habit matters more than exact grams. If you eat a banana before breakfast, you are adding 105.0 kcal to your day, and that fits fine as long as the rest of the day is planned around it. If you eat two or three bananas as a snack with tea and biscuits, the calories from the fruit add up first, and the biscuits add more on top. For people using a food diary, one entry of 1 medium banana (about 118 g) is enough to keep the log simple and realistic.
Banana Compared With Other Foods
Per 100 g, banana has 89.0 kcal, while Aam (Mango) has 60.0 kcal per 100 g and Seb (Apple) has 52.0 kcal per 100 g. The picture changes a little when we look at real servings, because serving sizes are not the same. 1 cup sliced (about 165 g) of mango gives 99.0 kcal, 1 medium apple (about 182 g) gives 94.6 kcal, and 1 medium banana (about 118 g) gives 105.0 kcal. So the three fruits land close to each other in a bowl or on a plate, and the bigger portion is usually the bigger calorie load, whatever the fruit is called.
Is Banana Good for Weight Loss?
Banana can fit a calorie controlled diet, and it is the portion size that decides the outcome. It is a filling fruit with 105.0 kcal in 1 medium banana (about 118 g), and most people find one banana more satisfying than a small packet of biscuits for a similar moment of hunger. Weight change comes from what your whole day looks like, not from any single fruit, so a banana neither works against you nor does the job on its own. If your daily plan allows 105.0 kcal for a snack, banana is a sensible choice, and if your plan is already tight, half a fruit or a smaller banana can be the better fit.
How to Eat Banana Wisely
- Count the whole fruit in your diary using 1 medium banana (about 118 g) and 105.0 kcal, instead of guessing or skipping the entry.
- Eat it plain. Adding sugar, honey, cream, or peanut butter changes the calorie count well beyond the 105.0 kcal of the fruit itself.
- Pair it with something that has protein, such as a boiled egg or a glass of lassi, so the snack holds you longer, and keep an eye on the calories of that extra item as well.
- Use it as a planned snack rather than an extra one. If the fruit arrives with tea and rusks, the total calories of that sitting are higher than the 89.0 kcal per 100 g figure alone suggests.
Who Should Be Careful
People living with diabetes, women who are pregnant, and anyone with kidney or heart conditions should ask a doctor how much banana suits their plan, because fruit intake can be managed differently in those situations. This page gives general food information only, and your doctor or dietitian knows your medicines, your reports, and your daily routine.
FAQ
How many calories are in one banana? A medium banana of about 118 g has 105.0 kcal. For 100 g of raw banana, the figure is 89.0 kcal.
Is banana better than mango or apple for a diet? Per 100 g, banana has 89.0 kcal, mango has 60.0 kcal, and apple has 52.0 kcal. In real servings, 1 medium banana (about 118 g) has 105.0 kcal, 1 cup sliced (about 165 g) of mango has 99.0 kcal, and 1 medium apple (about 182 g) has 94.6 kcal, so portion size decides more than the name of the fruit.
Can I eat banana every day while trying to lose weight? Yes, if the calories fit your day. One banana contributes 105.0 kcal, protein 1.3 g, carbohydrate 26.9 g, and fat 0.4 g, so you can include it regularly as long as the rest of your meals and snacks stay within your plan.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly. You can also browse all products, check more Pakistani food calories, read the DRAP safety guide, learn about Clinicaly, or contact our team.
Data source: USDA FoodData Central, Bananas, raw, fdcId 173944. Values per 100 g; serving values are approximate.
Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.