Nutrition for Banana

Calories, Protein, Vitamins and More


image of banana source

Banana Nutrition Summary

One banana (118 grams or 0.3 lb) contains 105 calories and 1.3 grams of protein. Banana consist of 75% water, 23% carbohydrates, 1% protein, and less than 1% of fat.

Banana is an excellent source of many nutrients, including dietary fiber, potassium and Vitamin B6. It also contains significant amounts of Vitamin C, magnesium and manganese.

In one banana:

  • Calories: 105
  • Protein: 1.3 g
  • Sugar: 14.4 g
  • Dietary fiber: 3.1 g
  • Fat: 0.4 g, (Saturated: 0.1 g)
  • Sodium: 1.2 mg
There is no significant amounts of cholesterol in banana.

See the Banana Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Bananas, raw.

Calories in Banana

Banana has 105 calories per banana or 89 calories for every 100 grams. Most of its calories are from carbohydrates.

93 percent of calories in banana are from carbohydrates, 5% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

The majority, or 93% of the calories in banana are from carbohydrates. The carbs in banana are mostly in the form of dietary fiber, sugar and starch (13%, 61% and 26%). An excellent high-fiber food, a single banana contains 12% of recommended daily values or 3.1 grams of dietary fiber.

  • Dietary fiber: 3.1 g
  • Sugar: 14.4 g
  • Starch: 6.3 g

Calories from Fat

A small portion, or 3% the calories in banana are from fat. Banana is very low in total fat, with 0.4 grams per banana. It also is cholestrol free. Most of the fat in banana are healthier unsaturated fats:

  • Total fat: 0.4 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in banana.

Calories Similar to Banana

Some other fruits or fruit juices with similar calories to banana by weight:

Protein in Banana

One banana has 1.3 grams of protein or about 3% of daily recommended intake. Banana is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.29 g
  • Threonine: 0.03 g
  • Isoleucine: 0.03 g
  • Leucine: 0.08 g
  • Lysine: 0.06 g
  • Phenylalanine: 0.06 g
  • Valine: 0.06 g
  • Histidine: 0.09 g
There is no significant amounts of tryptophan or methionine in banana.

Protein Similar to Banana

Some other fruits or fruit juices with similar amounts of protein to banana by weight:

Vitamins and Minerals in Banana

An good source of nutrients, banana contains abundant amounts of potassium and Vitamin B6. In fact, a single banana contains 33% of recommended daily values or 0.4 mg of Vitamin B6. Also an excellent source of potassium, a single banana contains 18% of recommended daily values or 422.4 mg of potassium.

Vitamins in banana (1 medium):
  • Vitamin a: 3.5 ug
  • Riboflavin: 0.1 mg
  • Niacin: 0.8 mg
  • Vitamin b6: 0.4 mg
  • Vitamin c: 10.3 mg
  • Vitamin e: 0.1 mg
  • Folate: 23.6 ug
  • Vitamin k: 0.6 ug
Minerals in banana (1 medium):
  • Calcium: 5.9 mg
  • Potassium: 422.4 mg
  • Iron: 0.3 mg
  • Magnesium: 31.9 mg
  • Zinc: 0.2 mg
  • Selenium: 1.2 ug
  • Phosphorus: 26 mg
  • Copper: 0.1 mg
  • Manganese: 0.3 mg
  • Choline: 11.6 mg
There is no significant amounts of thiamin, pantothenic acid or vitamin b12 in banana.

Similar to Banana for Vitamin B6

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin B6 to banana:

Flavonoids and Carotenoids in Banana [3]

Banana contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids kaempferol. In one banana:

  • beta-carotene: 31 ug
  • alpha-carotene: 30 ug
  • lutein + zeaxanthin: 26 ug
  • kaempferol: 0.13 mg

Banana Nutrition Chart

Banana:

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carbohydrates
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dietary fiber
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sugar G
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saturated fat
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iron
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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selenium
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choline
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Water G
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Banana in Cooking

Banana is in the top 10% of most popular ingredients for recipes. Banana can be consumed raw and is often sliced, mashed or peeled before cooking or serving. Most recipes call for one or two bananas.

Friends and Relatives of Banana

Foods commonly cooked with banana: Other similar relatives:


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