📌 Introduction
Bananas are
one of the world’s most popular fruits — naturally sweet, portable, and packed
with essential nutrients. Many people often ask, "How many
calories are in one banana?" The answer depends largely on its
size and preparation method. Beyond calories, bananas are also rich in
vitamins, minerals, and dietary fibre, making them a smart choice for a healthy
diet.
📏 Banana Calories by Size
The calorie
content of a banana varies based on its size:
- Extra small (less
than 6 inches, ~81g): ~72 calories
- Small (6–7 inches, ~101g): ~90
calories
- Medium (7–8 inches, ~118g): ~105
calories
- Large (8–9 inches, ~136g): ~121
calories
- Extra large (over
9 inches, ~152g): ~135 calories
📊 Preparation affects calories too:
- 1 cup sliced banana (~150g): ~134
calories
- 1 cup mashed banana (~225g): ~200
calories
💡 Fun fact: About 93% of
banana calories come from carbohydrates, with protein making up ~4% and fat
~3%.
🍬 How Many Carbs in a
Banana?
A medium
banana contains around 27g of carbohydrates, including
natural sugars and dietary fibre. Of this:
- ~3g is fibre —
great for digestion and blood sugar control.
- The rest is mostly fructose, glucose, and sucrose.
As bananas ripen, their sugar content increases, giving them a sweeter taste.
🥗 Nutrition Facts for 1
Medium Banana (118g)
|
Nutrient |
Amount |
|
Energy |
105 kcal |
|
Protein |
1.29 g |
|
Total Fat |
0.389 g |
|
Carbohydrates |
26.9 g |
|
Fibre |
3.07 g |
|
Sugars |
14.4 g |
|
Calcium |
5.9 mg |
|
Iron |
0.307 mg |
|
Magnesium |
31.9 mg |
|
Phosphorus |
26 mg |
|
Potassium |
422 mg |
|
Vitamin C |
10.3 mg |
|
Vitamin A |
75.5 IU |
💖 Health highlight: Bananas are
rich in potassium — vital for heart health and blood pressure
regulation — plus vitamin B6 for energy metabolism and vitamin
C for immunity.
🍽 5 Delicious Ways to Add
Bananas to Your Diet
- Smoothie Boost 🥤
Blend bananas with spinach, berries, and almond milk for a creamy, naturally sweet smoothie. - Banana Pancakes 🥞
Mash a ripe banana with eggs, oats, and cinnamon for a fibre-packed, healthy breakfast. - Frozen Banana Ice Cream 🍨
Freeze slices, then blend for a creamy “nice cream.” Add cocoa or peanut butter for extra flavour. - Overnight Oats 🥣
Mix sliced bananas into oats with chia seeds and almond milk — naturally sweet by morning. - Crispy Banana Chips 🍌
Slice thinly, season lightly, and bake for a crunchy, guilt-free snack.
⚠ Potential Risks of Eating
Too Many Bananas
While
bananas are healthy, excessive consumption can cause problems:
- High potassium (Hyperkalaemia): Risk
for those with kidney issues or on certain medications.
- Weight gain: Too
many bananas mean excess calories and sugar.
- Digestive issues: Excess
fibre may cause bloating or discomfort.
- Blood sugar spikes: Moderate
glycaemic index — pair with protein/fats to slow sugar absorption.
- Tooth decay: Natural
sugars can stick to teeth — maintain oral hygiene.
- Nutrient imbalance: Don’t
rely solely on bananas; eat a varied diet.
✅ Healthy intake: 1–2 bananas a day is safe for most
people.
❓ FAQs About Bananas
Q1: Can bananas increase protein levels?
A: A medium banana has ~1.3g protein — not a major source, but it complements
protein-rich foods.
Q2: Which fruit has the highest protein?
A: Guava — ~4.2g per cup, higher than most fruits.
Q3: How many calories in a small banana?
A: 80–90 calories, plus 20–23g carbs, 1g protein, and 2–3g fibre.
Q4: Will bananas keep me full?
A: Yes — fibre and resistant starch help you stay satisfied longer.
Q5: Do bananas raise blood sugar?
A: They can — but pairing with protein or fats helps stabilise blood sugar.
🏁 Final Thoughts
Bananas
are nutritious, affordable, and versatile. They provide energy,
potassium, and vitamins that support heart health, digestion, and
immunity. By being mindful of portion sizes and pairing bananas with other
healthy foods, you can enjoy them daily as part of a balanced diet.
Sources:
- USDA FoodData Central
- Harvard T.H. Chan School of Public Health
- Cleveland Clinic – Bananas Nutrition Facts
