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Banana nutrition: calories, carbs, GI, protein, fiber, fats

Bananas, raw
*all the values are displayed for the amount of 100 grams
Article author photo Zvart Movsisyan by Zvart Movsisyan | Last updated on October 31, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Banana

What Does 89 Calories or 100 Grams of Banana Look Like?

Our team measured what 100 grams of banana looks like to help you visualize its weight and calories. As you can see from the picture, one banana (without peel) made up the entire 100 grams or 89 calories.

A standard serving of banana is about one cup or 150 grams, which means it contains about 134 calories.
Depending on the size and ripeness of the banana, the weight and calories may differ for you.

89 Calories or 100 Grams of Banana

 

Article author photo Zvart Movsisyan
Education: Medical Biochemistry MD
Last updated: October 31, 2023
Medically reviewed by Ani Harutyunyan

Important nutritional characteristics for Banana

Banana
Glycemic index ⓘ Source:
Check out our full article on Banana glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
48 (low)
Glycemic load 15 (medium)
Insulin index ⓘ II for Cavendish bananas https://academic.oup.com/ajcn/article/66/5/1264/4655967 81
Calories ⓘ Calories per 100-gram serving 89
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 20.24 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, sliced (150 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -6.9 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 20mg
TOP 24% Potassium ⓘHigher in Potassium content than 76% of foods
TOP 25% Vitamin C ⓘHigher in Vitamin C content than 75% of foods
TOP 30% Fiber ⓘHigher in Fiber content than 70% of foods
TOP 31% Net carbs ⓘHigher in Net carbs content than 69% of foods
TOP 32% Carbs ⓘHigher in Carbs content than 68% of foods

Banana calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 89
Calories in 1 cup, mashed 200 225 g
Calories in 1 cup, sliced 134 150 g
Calories in 1 NLEA serving 112 126 g

Banana Glycemic index (GI)

Source:
Check out our full article on Banana glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
48

Banana Glycemic load (GL)

15

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 10% 20% 10% 32% 1% 5% 27% 36% 6% 6%
Calcium: 5 mg of 1,000 mg 1%
Iron: 0.26 mg of 8 mg 3%
Magnesium: 27 mg of 420 mg 6%
Phosphorus: 22 mg of 700 mg 3%
Potassium: 358 mg of 3,400 mg 11%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.15 mg of 11 mg 1%
Copper: 0.078 mg of 1 mg 9%
Manganese: 0.27 mg of 2 mg 12%
Selenium: 1 µg of 55 µg 2%
Choline: 9.8 mg of 550 mg 2%

Mineral chart - relative view

Potassium
358 mg
TOP 24%
Magnesium
27 mg
TOP 37%
Manganese
0.27 mg
TOP 46%
Copper
0.078 mg
TOP 64%
Selenium
1 µg
TOP 82%
Choline
9.8 mg
TOP 86%
Iron
0.26 mg
TOP 87%
Phosphorus
22 mg
TOP 87%
Zinc
0.15 mg
TOP 87%
Calcium
5 mg
TOP 91%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Vitamin A: 64 IU of 5,000 IU 1%
Vitamin E : 0.1 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 8.7 mg of 90 mg 10%
Vitamin B1: 0.031 mg of 1 mg 3%
Vitamin B2: 0.073 mg of 1 mg 6%
Vitamin B3: 0.665 mg of 16 mg 4%
Vitamin B5: 0.334 mg of 5 mg 7%
Vitamin B6: 0.367 mg of 1 mg 28%
Folate: 20 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.5 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
8.7 mg
TOP 25%
Vitamin B6
0.367 mg
TOP 35%
Vitamin A
64 IU
TOP 47%
Folate
20 µg
TOP 48%
Vitamin B5
0.334 mg
TOP 71%
Vitamin B3
0.665 mg
TOP 74%
Vitamin B2
0.073 mg
TOP 74%
Vitamin K
0.5 µg
TOP 81%
Vitamin B1
0.031 mg
TOP 81%
Vitamin E
0.1 mg
TOP 86%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 23% 74%
Protein:
Daily Value: 2%
1.09 g of 50 g
2%
Fats:
Daily Value: 1%
0.33 g of 65 g
1%
Carbs:
Daily Value: 8%
22.84 g of 300 g
8%
Water:
Daily Value: 4%
74.91 g of 2,000 g
4%
Other:
0.83 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 10% 8% 6% 8% 8% 3% 9% 8% 33%
Tryptophan: 9 mg of 280 mg 3%
Threonine: 28 mg of 1,050 mg 3%
Isoleucine: 28 mg of 1,400 mg 2%
Leucine: 68 mg of 2,730 mg 2%
Lysine: 50 mg of 2,100 mg 2%
Methionine: 8 mg of 1,050 mg 1%
Phenylalanine: 49 mg of 1,750 mg 3%
Valine: 47 mg of 1,820 mg 3%
Histidine: 77 mg of 700 mg 11%

Fat type information

52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g

Carbohydrate type breakdown

31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g

Fiber content ratio for Banana

54% 11% 35%
Sugar: 12.23 g
Fiber: 2.6 g
Other: 8.01 g

All nutrients for Banana per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 89kcal 4% 75% 1.9 times more than OrangeOrange
Protein 1.09g 3% 84% 2.6 times less than BroccoliBroccoli
Fats 0.33g 1% 84% 100.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 8.7mg 10% 25% 6.1 times less than LemonLemon
Net carbs 20.24g N/A 31% 2.7 times less than ChocolateChocolate
Carbs 22.84g 8% 32% 1.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.26mg 3% 87% 10 times less than BeefBeef
Calcium 5mg 1% 91% 25 times less than MilkMilk
Potassium 358mg 11% 24% 2.4 times more than CucumberCucumber
Magnesium 27mg 6% 37% 5.2 times less than AlmondAlmond
Sugar 12.23g N/A 37% 1.4 times more than Coca-ColaCoca-Cola
Fiber 2.6g 10% 30% 1.1 times more than OrangeOrange
Copper 0.08mg 9% 64% 1.8 times less than ShiitakeShiitake
Zinc 0.15mg 1% 87% 42.1 times less than BeefBeef
Starch 5.38g 2% 95% 2.8 times less than PotatoPotato
Phosphorus 22mg 3% 87% 8.3 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 64IU 1% 47% 261 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Vitamin E 0.1mg 1% 86% 14.6 times less than KiwifruitKiwifruit
Selenium 1µg 2% 82%
Manganese 0.27mg 12% 46%
Vitamin B1 0.03mg 3% 81% 8.6 times less than Pea rawPea raw
Vitamin B2 0.07mg 6% 74% 1.8 times less than AvocadoAvocado
Vitamin B3 0.67mg 4% 74% 14.4 times less than Turkey meatTurkey meat
Vitamin B5 0.33mg 7% 71% 3.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.37mg 28% 35% 3.1 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.5µg 0% 81% 203.2 times less than BroccoliBroccoli
Folate 20µg 5% 48% 3.1 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.11g 1% 81% 52.6 times less than BeefBeef
Monounsaturated Fat 0.03g N/A 87% 306.2 times less than AvocadoAvocado
Polyunsaturated fat 0.07g N/A 88% 646.2 times less than WalnutWalnut
Tryptophan 0.01mg 0% 96% 33.9 times less than Chicken meatChicken meat
Threonine 0.03mg 0% 96% 25.7 times less than BeefBeef
Isoleucine 0.03mg 0% 96% 32.6 times less than Salmon rawSalmon raw
Leucine 0.07mg 0% 94% 35.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.05mg 0% 95% 9 times less than TofuTofu
Methionine 0.01mg 0% 97% 12 times less than QuinoaQuinoa
Phenylalanine 0.05mg 0% 94% 13.6 times less than EggEgg
Valine 0.05mg 0% 95% 43.2 times less than Soybean rawSoybean raw
Histidine 0.08mg 0% 88% 9.7 times less than Turkey meatTurkey meat
Fructose 4.85g 6% 82% 1.2 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 89
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
8%
Total Carbohydrate 23g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 5mg 1%

Iron 0mg 0%

Potassium 358mg 11%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Banana nutrition infographic

Banana nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.