Calories in Banana: Nutritional facts (Carbs, Fiber, Protein, Fat) for Banana Types

The approximate calorie content in a 100g serving of bananas is 88 calories.

There are 880 calories in 1 kg of bananas.

The calories of 1 banana by size are provided below:

• Extra Small (less than 6" long, 81g): Approximately 72 calories
• Small (6"–6-7/8" long, 101g): 90 calories
• Medium (7"–7-7/8" long, 118g): 105 calories
• Large (8"–8-7/8" long, 136g): 121 calories
• Extra Large (9" or longer, 152g): Approximately 135 calories

The macros in a banana are determined by analyzing their nutrient composition (carbohydrates, protein, and fat) based on standardized portion sizes. The banana macros for a small sized banana (101g) are: 90 calories, 23g carbohydrates, 1.1g protein, and 0.3g fat. The macros of a medium banana (118g) are: 105 calories, 27g carbohydrates, 1.3g protein, and 0.4g fat, while a large banana (136g) has 121 calories, 31g carbohydrates, 1.5g protein, and 0.5g fat. These values use caloric factors of 4 calories per gram for carbs and protein, and 9 for fat, according to the Food and Nutrition Information Center (FNIC).

The health benefits of banana are listed below:

• Improves Digestive Health: Bananas contain water and fiber that promote regularity and improve digestive health. A medium banana provides about 10% of daily fiber needs. Bananas are part of the BRAT diet used for treating diarrhea and replenishing lost potassium and water. A 2012 study suggests bananas may help manage symptoms of inflammatory bowel disease (IBD).
• Aids in Diabetes Management: Bananas provide fiber that helps lower blood sugar levels. A 2018 review titled, Dietary Patterns and Self-Reported Associations of Diet with Symptoms of Inflammatory Bowel Disease, concluded high-fiber diets reduce the risk of type 2 diabetes and improve blood sugar control in affected individuals.
• Improves Kidney Health: Bananas are rich in potassium, which is essential for kidney health and blood pressure regulation. A 2019 study published in the National Library of Medicine involving 5,000 people linked potassium intake with reduced blood pressure and slower kidney disease progression in early-stage cases. Late-stage patients should consult healthcare providers.
• Promotes Better Heart Health: Bananas supply fiber, potassium, folate, and antioxidants like vitamin C, all of which support heart health. A 2017 umbrella review on dietary fiber associated high-fiber diets with lower risks of cardiovascular disease and reduced LDL cholesterol levels.

The potential downsides or drawbacks of banana are:

• Not Ideal for High Potassium Levels: Bananas are unsuitable for individuals with advanced kidney disease or high potassium levels, as their kidneys may struggle to remove excess potassium, potentially leading to heart issues. Moderation is advised, especially for those on beta-blockers.
• Can Cause Bloating or Gas: Bananas contain soluble fiber and natural sugar alcohols, which may lead to bloating or gas in some individuals. 
• Low in Protein and Fat: Eating bananas alone might leave individuals feeling unsatisfied due to their lack of certain macros.
• Allergy Risk: Bananas may cause allergic reactions, including itching, hives, or swelling.
• Potential Migraine Trigger: One 2018 study spearheaded by Mai Ling Sharon Tai titled Dietary Trigger Factors of Migraine and Tension-Type Headache in a South East Asian country found that some people may experience migraines triggered by bananas due to the specific compounds they contain.

Yes, bananas are good for you because the fruit contains antioxidants, vitamins, minerals, fiber, and beneficial compounds that help keep the mind and body healthy, and lower the risk of diseases. One study conducted by Shruti Shukla et. al. found that banana pulp contains antioxidants like carotenoids and phenolics, which may protect against oxidative stress linked to diseases like diabetes and cancer. Banana also contains significant amounts of dopamine which reduce oxidative stress and support emotional well-being. Research conducted by Kazuki Kanazawa and Hiroyuki Sakakhibara published in the Journal of Agricultural and Food Chemistry in 2000 found that ripened Cavendish banana is reported to contain 2.5 to 10 mg of dopamine per 100g of banana.

The potassium and fiber in bananas also help promote heart health, nerve functions, and normal digestive processes. Consuming 1-2 bananas a day should be sufficient to reap health benefits. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) warns people with chronic kidney disease to limit consumption of bananas and high-potassium foods to protect their kidneys and heart from damage.

The calorie content of bananas varies by type, influenced by factors such as sugar content, size, denseness, and texture. Apple bananas have the fewest calories at 78 per 100 grams, thanks to their smaller size and lower sugar content. Plantains, which are a type of banana, have a calorie count of 122 per 100 grams, making them higher in calories followed by Pisang Raja bananas. The higher calorie content in these two types of bananas comes from a starchier, denser texture compared to other bananas. Other bananas like Lady Finger (85 calories), Cavendish (92 calories), Red Bananas (90 calories), and Gros Michel (110 calories) fall in between.

Bananas are believed to have originated as far back as 10,000 years ago (8,000 BCE), and archeological evidence points to the Kuk Valley in New Guinea as the site of banana domestication, spreading to the Philippines and across the tropics. Traders introduced bananas to India, Africa, and Polynesia, with early references in Buddhist texts from 600 BCE. Alexander the Great encountered bananas in India in 327 BCE and introduced the fruit to the West.

By 200 CE, bananas reached China, although they remained exotic and unpopular until the 20th century. Around 650 CE, bananas began developing in Africa through the crossbreeding of wild varieties Musa Acuminata and Musa Baalbisiana, resulting in a seedless, sweeter fruit. This marked the transition from the wild bananas, which had hard seeds and little pulp, to the modern banana varieties that people enjoy today.