How Many Calories Are in a Banana?
The number of calories in a banana depends on its size. Here’s a quick breakdown based on the latest nutrition research:

Banana Size Weight (g) Calories
Extra small (under 6 in) 81 72
Small (6–7 in) 101 90
Medium (7–8 in) 118 105
Large (8–9 in) 136 121
Extra large (9+ in) 152 135
1 cup, sliced 150 134
1 cup, mashed 225 200
A medium banana (about 7–8 inches, 118g) contains roughly 105 calories. Most of these calories come from carbohydrates, with only a small percentage from protein and fat.

Nutritional Breakdown: More Than Just Calories
Bananas are a nutritional powerhouse. Here’s what you get in a medium banana:

Calories: 105

Carbohydrates: 27g (including 14g natural sugar)

Fiber: 3g

Protein: 1.1g

Fat: 0.3g

Water: 75%

Potassium: 12% of daily value (DV)

Vitamin B6: 25% DV

Vitamin C: 11% DV

Manganese: 14% DV

Folate: 6% DV

Carbohydrates and Ripeness
Bananas are rich in carbohydrates, but the type of carbs changes as the fruit ripens. Green (unripe) bananas are high in resistant starch, which acts like fiber and supports gut health. As bananas ripen, this starch turns into sugars (glucose, fructose, sucrose), making ripe bananas taste sweeter.

Unripe bananas: Higher in resistant starch, lower in sugar

Ripe bananas: Higher in sugar, lower in resistant starch

Glycemic Index and Blood Sugar
Bananas have a glycemic index (GI) of 42–62, depending on ripeness. This is considered low to medium, meaning bananas raise blood sugar more slowly than many other carb-rich foods. The fiber and resistant starch in bananas help slow sugar absorption, making them a good option for steady energy and appetite control.

Health Benefits of Bananas
Bananas are more than just a source of calories-they’re packed with nutrients that support overall health:

Heart Health: High potassium helps regulate blood pressure.

Digestive Health: Fiber and resistant starch feed healthy gut bacteria.

Energy: Natural sugars and carbs provide quick, sustained energy-ideal for pre- or post-workout snacks.

Weight Management: Low in calories, filling, and naturally sweet, bananas can help curb cravings and support weight loss goals.

Ripeness and Health
Green bananas: Best for gut health and weight loss, thanks to resistant starch.

Ripe bananas: Higher in antioxidants and easier to digest-great for quick energy and immune support.

Frequently Asked Questions
Are bananas fattening?
No. Bananas are low in calories and fat, and their fiber content helps you feel full.

Can bananas help with weight loss?
Yes. Their fiber and resistant starch promote satiety and stable blood sugar, supporting healthy weight management.

Do bananas raise blood sugar?

Bananas have a moderate effect on blood sugar, but their fiber and resistant starch help slow absorption, especially in less ripe fruit.

How to Include Bananas in Your Diet
Eat as a snack or breakfast topping

Blend into smoothies

Add to oatmeal or yogurt

Use mashed bananas in baking for natural sweetness

Conclusion

Bananas are a nutrient-dense, low-calorie fruit that offers a host of health benefits. Whether you’re counting calories, managing your weight, or just looking for a healthy snack, bananas are a smart, delicious choice. With about 105 calories per medium banana and a wealth of vitamins, minerals, and fiber, they truly earn their place in a balanced diet.

THANKS FOR READING 

Written by Adit Sunuwar 🙏