Banana nutrition: calories, carbs, GI, protein, fiber, fats
Bananas, raw
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.
Important nutritional characteristics for Banana
Glycemic index ⓘ
Source: Check out our full article on Banana glycemic index https://www.sciencedirect.com/science/article/pii/S000291652200494453 in this text. https://www.sciencedirect.com/science/article/pii/S235261811500027X 43 in this one https://www.cabdirect.org/globalhealth/abstract/20123409459 35 here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208016/
Check out our Glycemic index chart page for the full list.
|
48 (low) |
Glycemic load | 15 (medium) |
Insulin index ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for Cavendish bananas is 81 | 81 |
Calories ⓘ Calories for selected serving | 134 kcal |
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 30 grams |
Default serving size ⓘ Serving sizes are mostly 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 | 30 mg |
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/S000291652200494453 in this text. https://www.sciencedirect.com/science/article/pii/S235261811500027X 43 in this one https://www.cabdirect.org/globalhealth/abstract/20123409459 35 here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208016/
Check out our Glycemic index chart page for the full list.
Banana Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
288IU of 5,000IU
5.8%
Vitamin E:
0.45mg of 15mg
3%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
39mg of 90mg
44%
Vitamin B1:
0.14mg of 1mg
12%
Vitamin B2:
0.33mg of 1mg
25%
Vitamin B3:
3mg of 16mg
19%
Vitamin B5:
1.5mg of 5mg
30%
Vitamin B6:
1.7mg of 1mg
127%
Folate:
90µg of 400µg
23%
Vitamin B12:
0µg of 2µg
0%
Choline:
44mg of 550mg
8%
Vitamin K:
2.3µg of 120µg
1.9%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.6 g of 50 g
1.6 g (3% of DV )
Fats:
Daily Value: 1%
0.5 g of 65 g
0.5 g (1% of DV )
Carbs:
Daily Value: 11%
34.3 g of 300 g
34.3 g (11% of DV )
Water:
Daily Value: 6%
112.4 g of 2,000 g
112.4 g (6% of DV )
Other:
1.2 g
1.2 g
Protein quality breakdown
Tryptophan:
41mg of 280mg
14%
Threonine:
126mg of 1,050mg
12%
Isoleucine:
126mg of 1,400mg
9%
Leucine:
306mg of 2,730mg
11%
Lysine:
225mg of 2,100mg
11%
Methionine:
36mg of 1,050mg
3.4%
Phenylalanine:
221mg of 1,750mg
13%
Valine:
212mg of 1,820mg
12%
Histidine:
347mg of 700mg
50%
Fat type information
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.11 g
Carbohydrate type breakdown
Starch:
8.1 g
Sucrose:
3.6 g
Glucose:
7.5 g
Fructose:
7.3 g
Lactose:
0 g
Maltose:
0.02 g
Galactose:
0 g
Fiber content ratio for Banana
Sugar:
18 g
Fiber:
3.9 g
Other:
12 g
All nutrients for Banana per selected serving size (1 cup, sliced - 150g)
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 134kcal | 7% | 75% | 1.9 times more than Orange |
Protein | 1.6g | 4% | 84% | 2.6 times less than Broccoli |
Fats | 0.5g | 1% | 84% | 100.9 times less than Cheese |
Vitamin C | 13mg | 15% | 25% | 6.1 times less than Lemon |
Net carbs | 30g | N/A | 31% | 2.7 times less than Chocolate |
Carbs | 34g | 11% | 32% | 1.2 times less than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Magnesium | 41mg | 10% | 37% | 5.2 times less than Almonds |
Calcium | 7.5mg | 1% | 91% | 25 times less than Milk |
Potassium | 537mg | 16% | 24% | 2.4 times more than Cucumber |
Iron | 0.39mg | 5% | 87% | 10 times less than Beef broiled |
Sugar | 18g | N/A | 37% | 1.4 times more than Coca-Cola |
Fiber | 3.9g | 16% | 30% | 1.1 times more than Orange |
Copper | 0.12mg | 13% | 64% | 1.8 times less than Shiitake |
Zinc | 0.23mg | 2% | 87% | 42.1 times less than Beef broiled |
Starch | 8.1g | 3% | 95% | 2.8 times less than Potato |
Phosphorus | 33mg | 5% | 87% | 8.3 times less than Chicken meat |
Sodium | 1.5mg | 0% | 98% | 490 times less than White Bread |
Vitamin A | 4.5µg | 0% | 62% | |
Vitamin E | 0.15mg | 1% | 86% | 14.6 times less than Kiwi |
Selenium | 1.5µg | 3% | 82% | |
Manganese | 0.41mg | 18% | 46% | |
Vitamin B1 | 0.05mg | 4% | 81% | 8.6 times less than Pea raw |
Vitamin B2 | 0.11mg | 8% | 74% | 1.8 times less than Avocado |
Vitamin B3 | 1mg | 6% | 74% | 14.4 times less than Turkey meat |
Vitamin B5 | 0.5mg | 10% | 71% | 3.4 times less than Sunflower seeds |
Vitamin B6 | 0.55mg | 42% | 35% | 3.1 times more than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 0.75µg | 1% | 81% | 203.2 times less than Broccoli |
Trans Fat | 0g | N/A | 100% | N/A |
Folate | 30µg | 8% | 48% | 3.1 times less than Brussels sprouts |
Choline | 15mg | 3% | 86% | |
Saturated Fat | 0.17g | 1% | 81% | 52.6 times less than Beef broiled |
Monounsaturated Fat | 0.05g | N/A | 87% | 306.2 times less than Avocado |
Polyunsaturated fat | 0.11g | N/A | 88% | 646.2 times less than Walnut |
Tryptophan | 0.01mg | 0% | 96% | 33.9 times less than Chicken meat |
Threonine | 0.04mg | 0% | 96% | 25.7 times less than Beef broiled |
Isoleucine | 0.04mg | 0% | 96% | 32.6 times less than Salmon raw |
Leucine | 0.1mg | 0% | 94% | 35.8 times less than Tuna Bluefin |
Lysine | 0.08mg | 0% | 95% | 9 times less than Tofu |
Methionine | 0.01mg | 0% | 97% | 12 times less than Quinoa |
Phenylalanine | 0.07mg | 0% | 94% | 13.6 times less than Egg |
Valine | 0.07mg | 0% | 95% | 43.2 times less than Soybean raw |
Histidine | 0.12mg | 0% | 88% | 9.7 times less than Turkey meat |
Fructose | 7.3g | 9% | 82% | 1.2 times less than Apple |
Omega-3 - EPA | 0g | N/A | 100% | N/A |
Omega-3 - DHA | 0g | N/A | 100% | N/A |
Omega-3 - DPA | 0g | N/A | 100% | N/A |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 134
% Daily Value*
0.76%
Total Fat
0.5g
0.76%
Saturated Fat 0.17g
0
Trans Fat
0g
0
Cholesterol 0mg
0.07%
Sodium 1.5mg
11%
Total Carbohydrate
34g
16%
Dietary Fiber
3.9g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1.6g
Vitamin D
0mcg
0
Calcium
7.5mg
0.75%
Iron
0.39mg
4.9%
Potassium
537mg
16%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
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.