Nutrition Facts for Banana
What Is Banana?
Banana is one of those “default” foods people come back to when they want predictable nutrition and a meal that fits their calorie target.
It works well as a base for balanced meals, because you can pair it with vegetables for volume, a protein source for satiety, and a sauce or seasoning for enjoyment.
Per 100g, Banana is more carb-forward (23g carbs), which makes it a useful energy source around training. Pair it with a lean protein to round out the macros.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Banana (Per 100g)
The following values are standardized per 100 grams of banana.
- Calories
89 kcal
- Protein
1.1 g
- Carbohydrates
23 g
- Fat
0.3 g
Nutrition by Serving Size
Calories and macros for common portion sizes of banana.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 44.5 kcal | 0.6 g | 11.5 g | 0.2 g |
| 100g | 89 kcal | 1.1 g | 23 g | 0.3 g |
| 150g | 133.5 kcal | 1.7 g | 34.5 g | 0.5 g |
| 200g | 178 kcal | 2.2 g | 46 g | 0.6 g |
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Is Banana Good for Weight Loss?
Banana can fit into a weight loss diet when portions are controlled. At 89 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. For best results, combine banana with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Banana
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons banana can be a useful addition to a balanced diet:
- Provides useful energy from carbohydrates when you need performance and consistency.
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Keeps macros easier to manage when you want a simpler, leaner plate.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
Who Is Banana Best For?
Weight loss
Banana can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Banana is a convenient carb source for training performance. Pair it with a protein you enjoy to support muscle gain.
General health
Banana is an easy way to add more whole foods to your diet. Keep it visible and convenient so it actually shows up in your meals.
How to Use Banana in Your Diet
Practical ways to include banana in meals:
- Use banana as a snack with a protein (Greek yogurt, cottage cheese) to keep hunger steady.
- Add it to oatmeal or smoothies when you need an easy carb source that still feels “whole food.”
- Pre-portion it so you can log it quickly and avoid mindless snacking.
- Pair it with nuts or nut butter in a measured amount for a more satisfying snack.
- Use it as a sweet finish to meals if you are trying to reduce desserts.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log banana and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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