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How Many Calories Are in a Banana? All the Nutritional Values and How to Include It in Your Diet.
The banana is one of the most widely consumed fruits in the world: sweet, convenient to carry, and rich in beneficial properties.
But how many calories does a banana have? And how can it be part of a balanced diet?
In this article, we answer all your questions, compare the calorie content of bananas with other common fruits like apples, kiwis, and strawberries, and see whether it can be eaten while on a diet.
Nutritional Values, Calories, and Comparisons with Other Fruits: Everything You Need to Know About Bananas
Bananas are among the most loved and widely consumed fruits in the world—not just for their sweet taste and portability, but also for their energy content.
But how many calories does a banana have? The answer depends on its weight and ripeness, but on average, a medium-sized banana (about 120–150 grams with the peel) contains between 80 and 120 kcal.
In this article, we’ll analyze the calorie content of bananas based on weight, compare them to other fruits like apples, kiwis, and oranges, and break down the nutritional values that make this fruit an excellent snack—even for those on a diet.
Banana Nutritional Values: Here’s How Many Calories It Contains
On average, a medium-sized banana (about 120–130 g with peel, 100 g peeled) contains approximately 89 calories.
Let’s take a closer look at the nutritional values per 100 grams of banana:
Calories: 89 kcal
Carbohydrates: 22.8 g
Sugars: 12.2 g
Fiber: 2.6 g
Protein: 1.1 g
Fat: 0.3 g
Potassium: 358 mg
Vitamin B6: 0.4 mg
Vitamin C: 8.7 mg
Bananas are therefore an energizing fruit, ideal for athletes, as a pre- or post-workout snack, or for anyone who needs a quick intake of natural sugars.
How Many Calories Are in a Banana Based on Weight?
The calorie content varies depending on the size of the fruit:
Small banana (100 g): 89 kcal
Medium banana (120 g peeled): approx. 107 kcal
Large banana (150 g peeled): approx. 134 kcal
For greater accuracy, you can weigh the banana after peeling, since the peel is not consumed.
Calories in a Peeled Banana
A medium peeled banana (100 g) contains:
89 kcal
22.8 g of carbohydrates
12.2 g of sugars
This information is useful if you’re following a low-calorie diet or monitoring the glycemic index of foods.
Banana Calories vs Apple, Orange, Kiwi, and Strawberries
People often wonder if bananas “make you gain more weight” compared to other fruits. Let’s compare:
| Fruit | Calories per 100 g |
|---|---|
| Banana | 89 kcal |
| Apple | 52 kcal |
| Orange | 47 kcal |
| Kiwi | 61 kcal |
| Strawberries | 32 kcal |
Bananas have more calories than other fruits like apples, kiwis, and strawberries, but they also offer more fiber and potassium, and are much more filling.
💡 Fun fact: If you enjoy juices, check out our article on fresh juice with loquats, pears, and kiwis!
How Many Calories Are in an Apple?
A very common question for those following a diet: how many calories does an apple have?
A medium apple (about 150 g): 78 kcal
A small apple (100 g): 52 kcal
The calorie content can vary slightly depending on the variety (Fuji, Golden, Granny Smith, etc.).
Can You Eat Bananas on a Diet?
The answer is yes! Bananas can be part of a balanced diet, even if you’re trying to lose weight. Here are some useful tips:
✅ Great as a snack: keeps you full for longer
✅ Perfect before or after a workout: thanks to simple carbs and potassium
✅ Excellent with yogurt, nuts, or oats: for a balanced breakfast
The key is quantity: one banana a day is totally fine. Just avoid it if you’ve already had a lot of simple sugars.
When Is the Best Time to Eat a Banana?
It depends on your goal:
Breakfast: if you need an energy boost
Pre-workout snack: to fuel your workout with natural sugars
Post-workout: to replenish lost minerals
Just avoid eating too many if you’re on a strict diet or have high blood sugar levels.
In Conclusion: The Banana Is Your Ally
Even though it’s higher in calories than some other fruits, the banana remains an excellent choice for everyday nutrition. It gives you energy, is easy to carry around, and can be used in many recipes.
Remember: a medium banana contains about 89–100 kcal, so it won’t affect your waistline if eaten in moderation.
