Banana: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: fresh
Banana: 89 kcal, 1.1 g protein, 0.3 g fat and 22.8 g carbohydrate per 100 g. A typical portion is 1 medium banana (118 g): about 105 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin B6 · 28%
- Good source of manganese · 13%
- Good source of potassium · 12%
- Good source of vitamin C · 11%
- Low in fat
| Nutrition | per 100 g | % daily value | portion (118 g) | % daily value |
|---|---|---|---|---|
| Calories | 89 kcal | 4% | 105 kcal | 5% |
| Protein | 1.09 g | 2% | 1.29 g | 3% |
| Fat | 0.33 g | — | 0.39 g | — |
| Carbohydrate | 22.8 g | — | 27 g | — |
| Fibre | 2.6 g | 8% | 3.07 g | 10% |
| Sugar(limit) | 12.2 g | 14% | 14.4 g | 16% |
| Saturated fat(limit) | 0.11 g | 1% | 0.13 g | 1% |
| Sodium(limit) | 1 mg | 0% | 1.18 mg | 0% |
| Vitamin B6 | 0.37 mg | 28% | 0.43 mg | 33% |
| Manganese | 0.27 mg | 13% | 0.32 mg | 16% |
| Potassium | 358 mg | 12% | 422 mg | 14% |
| Vitamin C | 8.7 mg | 11% | 10.3 mg | 12% |
| Copper | 0.08 mg | 9% | 0.09 mg | 10% |
| Magnesium | 27 mg | 8% | 31.9 mg | 9% |
| Vitamin B2 (riboflavin) | 0.07 mg | 6% | 0.09 mg | 7% |
| Folate | 20 µg | 5% | 23.6 µg | 6% |
Typical portion: 1 medium banana, 118 g, about 105 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: bananas, ripe banana.
About this food: Banana
The numbers on this page describe peeled banana flesh. On a kitchen scale a medium banana weighs noticeably more, because the peel makes up roughly a third of the fruit. Weigh it after peeling, or log about 118 g for a medium one and move on.
Ripeness changes taste and texture more than it changes your log. As the skin goes from green to spotted, starch turns into sugar, so the fruit gets sweeter and softer while the energy stays close to 89 kcal per 100 g. The USDA entry is an average ripe banana. Overripe ones with brown skin are the best choice for pancakes and baking, where one mashed banana can replace part of the sugar.
At the shop, pick bananas that are still slightly green and let them ripen on the counter. The fridge turns the skin black, but the flesh inside stays fine. Peeled slices freeze well and go straight into a blender for smoothies. Mini bananas sold in bunches weigh far less than a medium fruit, so two of them are not two portions. One medium banana brings 105 kcal and 1.3 g protein, a size that suits a small snack before training or with oatmeal.
What it is high and low in
Banana is high in vitamin B6 (28%) per 100 g (share of the daily reference in brackets). It is a good source of manganese (13%), potassium (12%) and vitamin C (11%).
It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared banana with the five foods in our table that are closest in composition (Grapes, Pomegranate, Sweet cherries, Blackcurrant and Kiwi), per 100 g.
Rank among the six: Protein (1 = most): 4th of 6; Calories (1 = fewest): 6th of 6; Carbohydrate (1 = fewest): 6th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Banana | 89 | 1.1 | 0.3 | 22.8 | 2.6 |
| Grapes | 69 | 0.7 | 0.2 | 18.1 | 0.9 |
| Pomegranate | 83 | 1.7 | 1.2 | 18.7 | 4 |
| Sweet cherries | 63 | 1.1 | 0.2 | 16 | 2.1 |
| Blackcurrant | 63 | 1.4 | 0.4 | 15.4 | — |
| Kiwi | 61 | 1.1 | 0.5 | 14.7 | 3 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 173944: "Bananas, raw"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (fresh). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of banana?
89 kcal per 100 g, with 1.1 g protein, 0.3 g fat and 22.8 g carbohydrate. A typical portion (1 medium banana, 118 g) has about 105 kcal.
How much protein is in banana?
100 g has 1.1 g of protein, which is 2% of a 50 g daily reference, and a typical portion (118 g) has 1.3 g. Protein supplies 4% of its calories.
Which vitamins and minerals does banana contain?
The most per 100 g, as a share of the daily reference: vitamin B6 0.37 mg (28%); manganese 0.27 mg (13%); potassium 358 mg (12%); vitamin C 8.7 mg (11%). Every other tracked vitamin or mineral is under 10% or has no USDA value.