Whole banana

Fruit

Item Rating: 81/100

1 serving (118 grams) contains 105 calories, 1.3 grams of protein, 0.3 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (236g)

Calories		210.0
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.0 mg	0%
Total Carbohydrates		54.0 g	19%
	Dietary Fiber	6.2 g	22%
	Sugars	28.8 g
protein		2.6 g	5%
Vitamin D		0 mcg	0%
Calcium		12.0 mg	0%
Iron		0.6 mg	3%
Potassium		844 mg	17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 5 cal (2.3%)

Protein: 10 cal (4.5%)

Carbs: 216 cal (93.2%)

About Whole banana

A whole banana is a fruit that originates from Southeast Asia and is now cultivated in many tropical and subtropical regions of the world. Known for its natural sweetness and versatility, bananas are a staple in many cuisines, often eaten raw or used in smoothies, desserts, and baked goods. Nutritionally, a medium banana (about 118 grams) contains approximately 105 calories, 27 grams of carbohydrates, 3 grams of fiber, and minimal fat and protein. It is an excellent source of potassium (422 mg) and vitamin C (10 mg), while also providing vitamin B6, magnesium, and antioxidants. Bananas are naturally free of cholesterol, sodium, and gluten, making them a healthy snack option with balanced energy release, owing to their combination of natural sugars and fiber.

Health Benefits

• Supports heart health due to its high potassium content, which helps regulate blood pressure and counteracts sodium.
• Aids digestion with 3 grams of dietary fiber per medium banana, promoting gut health and regular bowel movements.
• Provides a quick energy boost through natural sugars like glucose, fructose, and sucrose, ideal for athletes and active individuals.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store bananas at room temperature until they ripen. To slow ripening, refrigerate them—though the skin may darken, the fruit inside will remain fresh.

Common Questions About Whole banana Nutrition

Is a whole banana high in protein?

No, a whole banana is not high in protein. One medium banana typically contains about 1.3 grams of protein, making it a low-protein food. If you're looking to increase your protein intake, bananas can be paired with higher-protein foods like nut butter or yogurt.

Can I eat a banana on a keto or low-carb diet?

Bananas are generally not compatible with keto or strict low-carb diets due to their carbohydrate content. A medium banana contains approximately 27 grams of carbs, which can significantly impact daily carb limits for such diets. However, they may be suitable for a more flexible low-carb approach if consumed in moderation.

What are the health benefits and concerns of eating a banana?

Bananas are rich in potassium (around 422 mg per medium banana), which supports heart health and blood pressure regulation. They also contain vitamin C, vitamin B6, and dietary fiber. However, they are high in natural sugars and may cause blood sugar spikes for people with diabetes if not balanced with other foods.

What is the recommended serving size for a banana?

The standard serving size for a banana is one medium fruit, which weighs approximately 120 grams and contains about 105 calories. For individuals monitoring calorie or carb intake, it’s advisable to stick to one banana per serving.

How do bananas compare to other fruits, and what are some preparation tips?

Bananas are higher in carbohydrates compared to fruits like strawberries or blueberries, but they are an excellent source of quick energy. They are versatile and can be eaten raw, frozen for smoothies, or baked into desserts. Pairing bananas with fats or protein can help slow the absorption of their natural sugars.

Data Sources & Scientific References