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Banana nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 105 kcal | 105 kcal |
| Protein | 1.2 g | 1.2 g |
| Carbohydrate (available) | 23.6 g | 23.6 g |
| Dietary fibre | 1.9 g | 1.9 g |
| Fat | 0.3 g | 0.3 g |
Serving: 1 medium banana, about 100 g peeled. IFCT 2017 food code E012, "Banana, ripe, robusta (Musa x paradisiaca)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on banana
Whole fruit
One counted fruit in place of a sweet or a packet snack.
- 1.2 g of protein for every 100 kcal.
- One serving gives 1.2 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 1.9 g of fibre in a serving.
How banana fits a plan that loses fat and keeps muscle
IFCT 2017 puts the ripe robusta banana at 105 kcal per 100 g, higher than most fruit because it carries more starch and sugar and less water. That is not a reason to avoid it. It is a reason to count it as a snack with a number, rather than a free fruit.
A banana before a walk or a strength session is easy fuel that keeps you training, and training is what keeps muscle while fat comes off. Pair it with protein when it is a snack on its own, so it holds you until the next meal instead of sending you looking for more.
Banana in an Indian kitchen
Small elaichi bananas and the larger robusta both count as one fruit, but a big robusta can be close to two small ones, so match the size to your serving. A banana before a workout gives quick, easy fuel. Sliced into a bowl of curd or oats, it sweetens breakfast without sugar. Very ripe bananas freeze well for a smoothie with milk and a spoon of peanut butter, in a measured portion. Raw green banana is cooked as a vegetable in Kerala and Bengal.
Pair it, or swap it
Banana with a katori of curd, a glass of milk or a small handful of peanuts turns a quick sugar into a balanced snack. Slice half a banana into oats or dalia for sweetness without added sugar.
Worth knowing
Banana shakes with sugar, ice cream or honey, and banana chips fried in oil, are different foods from the fruit. A larger banana can be 150 g peeled, half again the numbers above.
Banana against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Banana | 105 kcal | 1.2 g | 1.9 g |
| Banana, montham | 111 kcal | 1.3 g | 2.2 g |
| Banana, poovam | 106 kcal | 1.5 g | 2.3 g |
| Banana, red | 112 kcal | 1.3 g | 2 g |