Per portion: 105 kcal
Protein: 1.29 g
Carbs: 26.95 g
Fat: 0.39 g
Fibre: 3.07 g

Your portion

105kcal · 438 kJ

Protein: 1.29 g
Carbs: 26.95 g
Fat: 0.39 g

A single medium banana is mostly water and carbohydrate, with about 27 grams of carbs and just over 3 grams of fibre per fruit. It contains very little fat and only about 1.3 grams of protein, so it is not a protein source. What stands out is its vitamin B6 content, providing about 26 percent of the daily reference, and its potassium, at 18 percent, which supports normal muscle and nerve function.

A typical portion is one medium fruit, eaten as-is. It works well as a quick snack before a workout or between meals, though its 14 grams of sugar means it is best paired with something like yoghurt or nuts if you want it to keep you full longer. Given its low protein and fat, it is not a meal on its own, but its calorie count is modest enough to fit easily into a daily plan.

Nutrition claims, per 100 g:

Source Vitamin B6 · 26% Source Potassium · 18% Low fat

Full nutrition

Nutrition

per 1 medium (118 g)

Energy	105 kcal	5.2%
Energy	438 kJ	5.2%
Protein	1.29 g	2.6%
Carbohydrates	26.95 g	10.4%
of which sugars	14.43 g	16.0%
Starch	6.35 g
Fibre	3.07 g	12.3%
Fat	0.39 g	0.6%
of which saturates	0.13 g	0.7%
Monounsaturated	0.04 g
Polyunsaturated	0.09 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	88.39 g
Ash	0.97 g

Sugar breakdown

Sucrose 2.82 g

Glucose 5.88 g

Fructose 5.72 g

Lactose 0.0 g

Maltose 0.01 g

Galactose 0.0 g

Minerals

Potassium 422.44 mg 21.1%

Calcium 5.9 mg 0.7%

Magnesium 31.86 mg 8.5%

Phosphorus 25.96 mg 3.7%

Sodium 1.18 mg

Iron 0.31 mg 2.2%

Zinc 0.18 mg 1.8%

Copper 0.09 mg 9.0%

Manganese 0.32 mg 16.0%

Selenium 1.18 µg 2.1%

Fluoride 2.6 µg

Vitamins

Vitamin A (RAE) 3.54 µg 0.4%

Vitamin C 10.27 mg 12.8%

Vitamin D 0.0 µg

Vitamin E 0.12 mg 1.0%

Vitamin K 0.59 µg 0.8%

Thiamin (B1) 0.04 mg 3.6%

Riboflavin (B2) 0.09 mg 6.4%

Niacin (B3) 0.78 mg 4.9%

Pantothenic acid (B5) 0.39 mg 6.5%

Vitamin B6 0.43 mg 30.7%

Folate (B9) 23.6 µg 11.8%

Vitamin B12 0.0 µg

Choline 11.56 mg

Beta-carotene 30.68 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.01 g

Leucine 0.06 g

Isoleucine 0.03 g

Valine 0.06 g

Lysine 0.01 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 379 other foods in “Fruits and Fruit Juices”, per 100 g. The mark is this food; the faint line is the category median.

Energy 89.0 · higher than 73%

Protein 1.09 · higher than 77%

Fibre 2.6 · higher than 69%

Common portions

cup, mashed — 225 g (200 kcal)
cup, sliced — 150 g (134 kcal)
extra small (less than 6" long) — 81 g (72 kcal)
small (6" to 6-7/8" long) — 101 g (90 kcal)
medium (7" to 7-7/8" long) — 118 g (105 kcal)
large (8" to 8-7/8" long) — 136 g (121 kcal)
extra large (9" or longer) — 152 g (135 kcal)
NLEA serving — 126 g (112 kcal)

Sources

USDA FoodData Central — Bananas, raw — Nutrition values for Bananas, raw.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Banana