How Many Calories in a Banana?
About 105 kcal in a medium banana. Here's how that changes with size, ripeness, and what you eat with it.
A medium banana (about 7 inches long, ~118 g) is around 105 kcal. Small bananas run ~90 kcal; large ones hit ~135. Bananas are mostly carbs (~27 g, including ~3 g fiber and ~14 g natural sugar) with trace fat and ~1 g of protein. They’re a good pre-workout fuel and a sensible snack on any calorie target.
The Headline Number
USDA-aligned data for a fresh, raw banana:
| Size (peeled weight) | Calories |
|---|---|
| Extra small (<6”, ~80 g) | 70 |
| Small (~6”, ~100 g) | 90 |
| Medium (~7”, ~118 g) | 105 |
| Large (~8”, ~135 g) | 120 |
| Extra large (>9”, ~150 g) | 135 |
In macro terms, a medium banana provides:
- 27 g carbs (including ~14 g sugar and ~3 g fiber)
- 1.3 g protein
- 0.4 g fat
- 422 mg potassium (~10% daily value)
- ~10 mg vitamin C
The “average” banana most calorie counts default to is 105 kcal, which is the medium. If your bananas come from a regular grocery store and look hand-fitting, that’s basically what you have.
Does Ripeness Change Calories?
Almost not at all. The total carb content stays roughly the same as a banana ripens. What changes is the type of carb:
- Green banana: more resistant starch (acts like fiber, slower to digest), less free sugar
- Yellow banana: balanced
- Brown-spotted banana: mostly free sugar, almost no starch left
Calorie-wise, the difference between a green and a brown banana is maybe 5 kcal. The bigger effect is on satiety — green bananas digest slower and keep you fuller longer, but the calorie math is essentially the same.
Bananas in Common Pairings
| Pairing | Total Calories |
|---|---|
| Medium banana | 105 |
| Banana + 1 tbsp peanut butter | 200 |
| Banana + 1 cup whole milk | 250 |
| Banana + 1 cup Greek yogurt | 220 |
| Banana + 1 oz almonds | 270 |
| Banana smoothie (banana + 1 cup milk + 1 scoop protein) | 350 |
| Banana bread (1 slice, ~70g) | 200 |
| Banana split (full size) | 800–1,000 |
The banana is rarely the issue. The toppings, milks, and mix-ins are.
Do Bananas Spike Blood Sugar?
Not as much as their reputation suggests. A medium banana has a moderate glycemic load (~13), comparable to a slice of whole wheat bread. Pair with a fat or protein (peanut butter, yogurt, nuts) and the response flattens.
For most people without diabetes, this is a non-issue. For people managing blood sugar, a green-tipped banana with peanut butter is more friendly than a brown-spotted one alone.
Are Bananas “Too Sugary” for Weight Loss?
This is one of those internet anxieties that doesn’t survive contact with the math. A medium banana has 14 g of natural sugar — about half a tablespoon. Compare:
- 1 medium banana: 14 g sugar, 105 kcal
- 1 cup orange juice: 22 g sugar, 110 kcal
- 1 standard granola bar: 12 g sugar, 200 kcal
- 1 can soda: 39 g sugar, 140 kcal
Bananas are a sensible carb with fiber, potassium, and built-in portion control (you can’t really overeat 4 of them). They fit in any deficit.
The weight-loss problem isn’t bananas. It’s the silent calories you’re not logging.
Banana Sizes vs Common Tracker Defaults
A common error: tracking apps default to “1 banana = 105 kcal” without checking size. If your bananas are large (8”+), you’re undershooting by ~15–30 kcal per banana. Across a week of 7 bananas, that’s 100–200 kcal of silent intake.
If you’re being precise, weigh a couple of bananas and adjust. If you’re not being precise, “1 banana” is a reasonable shorthand and you’ll be ±20 kcal — well within normal logging noise.
What to Take Away
- A medium banana = 105 kcal. Use this as your default.
- Sizes range 70–135 kcal. If your bananas are noticeably small or large, adjust.
- Ripeness barely changes calories. Green vs brown is a digestion question, not a calorie question.
- Pair with protein or fat to slow down digestion and improve satiety.
- Bananas are fine for weight loss. Don’t avoid them on internet-based principle.
For more on individual fruit calorie counts, see calories in an apple and calories in avocado.
Frequently Asked Questions
Are bananas bad for weight loss?
No. A 105-kcal banana is one of the cheapest, most filling fruit options in the grocery store. The 'bananas have too much sugar' worry is mostly internet noise — they're fine in any deficit.
Are riper bananas higher in calories?
Barely. The carb total is roughly the same — what changes is the ratio of starch to free sugar. A green banana has more resistant starch, which acts like fiber. A ripe banana digests faster but the calorie count is essentially identical.
How many calories in a banana with peanut butter?
A medium banana (~105 kcal) plus 1 tbsp peanut butter (~95 kcal) is around 200 kcal. A common breakfast or snack add-on.
Are bananas a good pre-workout food?
Yes. They're fast-digesting carbs with potassium, low in fiber, and come in their own packaging. The classic pre-workout snack for a reason.
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