If you’re tracking your food intake, “how many calories in a banana” is one of the first questions you’ll ask. It’s a simple question, but the answer is surrounded by confusion. Some fitness gurus praise bananas as the perfect fuel, while others warn you to avoid them due to their “high sugar” content.
So, what’s the truth?
This guide provides the simple answer on calories and goes deeper. We’ll break down the full nutrition profile, address the myths about weight loss, and explain how bananas can fit into any healthy eating plan, including for diabetes management.
Table of Contents
Key Takeaways
- A medium banana (about 7-8 inches long) contains approximately 105 calories.
- The calorie count varies significantly based on size, ranging from 72 calories for an extra-small banana to 135 calories for an extra-large one.
- Bananas are an excellent source of potassium (supporting heart and muscle function) and vitamin B6.
- Despite their sugar content, the high fiber in bananas (pectin and resistant starch) can actually support weight loss goals by promoting fullness.
How Many Calories in a Banana by Size? (The Quick Answer)
The calorie count in a banana is directly related to its size. A larger banana has more calories, while a smaller one has fewer.
Here is a clear breakdown based on data from the U.S. Department of Agriculture (USDA) FoodData Central:
Banana Calorie Chart (Extra Small to Extra Large)
| Banana Size | Length | Approximate Weight (grams) | Calorie Count |
| Extra Small | < 6 inches | 81 g | ~ 72 calories |
| Small | 6-7 inches | 101 g | ~ 90 calories |
| Medium | 7-8 inches | 118 g | ~ 105 calories |
| Large | 8-9 inches | 136 g | ~ 121 calories |
| Extra Large | > 9 inches | 152 g | ~ 135 calories |
Why Does Calorie Count Vary? (Ripeness and Size)
Besides the obvious size difference, ripeness can play a small role. As a banana ripens, the starches (complex carbs) convert into simple sugars. While this makes the banana taste sweeter, the total calorie count remains relatively stable.
However, the type of carbohydrate changes. Greener bananas are higher in resistant starch, which acts more like fiber and is beneficial for gut health and blood sugar control.
A Banana’s Full Nutrition Profile (Beyond Just Calories)
Here is the nutritional breakdown for one medium banana (118g):
- Calories: 105
- Carbohydrates: 27 g
- Fiber: 3.1 g
- Sugar: 14.4 g
- Protein: 1.3 g
- Fat: 0.4 g
- Potassium: 422 mg (9% of the Daily Value)
- Vitamin B6: 0.4 mg (25% of the Daily Value)
- Vitamin C: 10.3 mg (11% of the Daily Value)
- Magnesium: 31.9 mg (8% of the Daily Value)
Carbohydrates: Your Body’s Preferred Fuel
A medium banana has about 27 grams of carbs. This is what makes them such a fantastic source of quick energy, which is why athletes often eat them before or during competition.
Sugar Content: What You Really Need to Know
Seeing “14 grams of sugar” can be alarming, but it’s crucial to differentiate between natural sugars (like those in fruit) and added sugars (like those in candy, soda, and processed foods). The sugar in a banana is packaged with fiber, vitamins, and minerals, which slows down its absorption and prevents the sharp blood sugar spike you’d get from a sugary drink.
The Power of Fiber (Pectin and Resistant Starch)
The 3.1 grams of fiber in a banana are a key part of its health benefits.
- Pectin: This type of fiber (found in ripe bananas) helps moderate blood sugar after meals.
- Resistant Starch: More abundant in green bananas, this fiber isn’t digested in your small intestine. It feeds the friendly bacteria in your gut, which is fantastic for digestive health.
Key Vitamins and Minerals (Potassium, Vitamin B6, Vitamin C)
Bananas are most famous for potassium, a vital mineral and electrolyte. Potassium helps regulate your heartbeat, manage blood pressure, and support muscle function (which is why it’s linked to preventing muscle cramps).
They are also a powerhouse of Vitamin B6, which is essential for brain development and immune function.
Bananas and Your Health Goals (Addressing the Myths)
This is where most people get confused. Are bananas a diet-friendly snack or a high-sugar fruit to avoid?
A Common Worry: “I used to avoid bananas because I thought they had ‘too much sugar’ and would make me gain weight. I was worried they were as ‘bad’ as a candy bar. It made tracking my calories feel overwhelming and confusing.”
Let’s clear this up.
Myth vs. Fact: Are Bananas Good for Weight Loss?
Fact: Bananas can be excellent for weight loss.
This seems counterintuitive because they are higher in calories and carbs than, say, a handful of berries. However, the fiber in bananas (pectin and resistant starch) makes them very filling.
Eating a 105-calorie banana will keep you feeling full and satisfied much longer than a 100-calorie pack of cookies. This feeling of fullness, or satiety, means you are less likely to overeat later, making it easier to maintain a calorie deficit.
Can People with Diabetes Eat Bananas? (A Look at the Glycemic Index)
Yes, people with diabetes can—and should—eat fruits like bananas, according. The key is moderation and understanding the Glycemic Index (GI), a measure of how quickly a food raises blood sugar.
- A ripe banana has a low-to-medium GI (around 51).
- A greener, less-ripe banana has an even lower GI (around 42).
The fiber in bananas helps slow down the absorption of sugar into the bloodstream. For individuals with diabetes, it’s best to pair a banana with a source of protein or healthy fat (like a handful of almonds or a spoonful of peanut butter) to further stabilize blood sugar. As the Mayo Clinic Health System notes, portion size is key.
[Read our guide to understanding {glycemic index and your diet}]The Perfect Pre- or Post-Workout Snack
The 27 grams of easily digestible carbs in a banana make it a perfect source of fuel before a workout. That same potassium also helps replenish electrolytes lost through sweat, making it a fantastic recovery snack.
How Do Bananas Compare to Other Fruits?
It’s helpful to see how bananas stack up against other popular fruits.
Quick Comparison Table (per 100g serving)
| Fruit | Calories | Carbs (g) | Fiber (g) | Sugar (g) |
| Banana | 89 | 22.8 g | 2.6 g | 12.2 g |
| Apple (with skin) | 52 | 13.8 g | 2.4 g | 10.4 g |
| Strawberries | 32 | 7.7 g | 2.0 g | 4.9 g |
| Grapes | 69 | 18.1 g | 0.9 g | 15.5 g |
As you can see, bananas are more calorie-dense, but they also bring a significant amount of potassium and B6 to the table. Strawberries are much lower in calories and sugar, but a banana is often more filling.
[Read our guide to {healthy high-potassium foods}]Frequently Asked Questions
Is it OK to eat a banana every day?
For most healthy individuals, yes. Eating one or two bananas a day is perfectly fine and provides valuable nutrients. The fiber and potassium are excellent for heart and digestive health.
What are the disadvantages of bananas?
There are very few disadvantages for healthy people. However, individuals with advanced kidney disease may need to limit bananas dueD to their high potassium content. Also, some people may find bananas constipating, while others (especially those sensitive to fiber) may experience gas or bloating.
Are green bananas or yellow bananas better?
It depends on your goals!
- Green Bananas: Higher in resistant starch, which is great for gut health and has a lower GI (better for blood sugar control).
- Yellow Bananas: Higher in simple sugars (sweeter) and have more easily digestible carbs. They also contain higher levels of antioxidants as they ripen.
When to Talk to a Professional
While this article provides general information, your nutritional needs are unique. If you are managing a health condition like diabetes, kidney disease, or are on a specific medical diet, it is always best to speak with a registered dietitian (RDN). They can help you create a personalized eating plan that includes your favorite foods (like bananas!) in a way that is safe and effective for your specific health goals.
The Bottom Line: A Balanced View
A medium banana has about 105 calories, but that number is only one part of the story. They are a nutrient-dense, fiber-rich, and portable snack that can support weight loss, athletic performance, and overall health.
Don’t let myths about their sugar content scare you away from this incredibly healthy and convenient whole food.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for, and should never be relied upon for, professional medical advice. Always talk to your doctor or a registered dietitian about the risks and benefits of any treatment or dietary change.
Published on November 10, 2025 and Last Updated on November 10, 2025 by: Priyank Pandey
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