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.
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- 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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Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.
Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.
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Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generado: 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.