Banana Nutrition Facts
Complete banana nutrition breakdown with 89 kcal per 100g, glycemic index, and diet compatibility.
Written by Victura Nutrition TeamLast updated Jul 16, 2026
89
Calories
1.1g
Protein
22.8g
Carbs
Generally yes
Is it healthy?
per 100g · per panel values
Track this food in VicturaQuick answer
A medium banana contains around 105 calories, while 100g contains about 89 calories. Per 100g you get about 22.84g carbs and 1.09g protein. Glycemic index is around 51. Two medium bananas contain around 210 calories.
Banana is a whole food with approximately 89 calories per 100g, tracked in Victura for macro-aware meal logging.
- Calories (medium banana)
- 105 kcal
- Calories (2 medium bananas)
- 210 kcal
- Calories (100g)
- 89 kcal
- Carbs (100g)
- 22.84g
- Protein (100g)
- 1.09g
- Serving reference
- 118g · medium banana
- Glycemic index
- 51
Serving calculator
How much did you eat or drink — Banana?
105
Calories
1.3g
Protein
27.0g
Carbs
0.4g
Fat
Nutrition facts
per 100g · Source: USDA FoodData Central (seeded Phase 0)
89 kcal
Calories
Vitamins
- Vitamin C: 8.7mg
- Vitamin B6: 0.37mg
Minerals
- Potassium: 358mg
- Magnesium: 27mg
Scientific explanation
Research-backedBanana provides approximately 89 kcal per 100g with 1.1g protein, 22.8g carbohydrates, and 0.3g fat. Dietary fiber is 2.6g per 100g. The glycemic index is estimated at 51 (medium), meaning glucose rises at a moderate rate after consumption. Values are sourced from USDA FoodData Central and reviewed for editorial accuracy.
Community insights
Community insightAmong Victura meal logs, banana appears frequently as a portable snack and smoothie ingredient. Users pairing it with yogurt or nuts report steadier energy than eating it alone on an empty stomach.
Pros
- Convenient whole-food source of potassium and vitamin B6
- Naturally sweet - useful pre-workout carb source
- Gentle on digestion for most people when ripe
Cons
- Higher in natural sugars than many berries
- Ripe bananas spike glucose faster than green ones
- Not ideal as a sole carb on strict keto
Best time to eat
Best before workouts or as a mid-morning snack with protein.
Good windows
- Pre-workout (30-60 min before)
- Mid-morning with Greek yogurt
- Post-run recovery
Consider avoiding
- Late night if managing blood sugar
- Large portions on keto
Diet compatibility
Weight loss
Friendly
At 89 kcal and 2.6g fiber per 100g, this food fits calorie-conscious plans.
Keto
Use caution
Net carbs ~20.2g per 100g - too high-carb for standard keto.
Diabetic friendly
Friendly
GI 51 with 12.2g sugar - generally blood-sugar friendly in moderation.
Frequently asked questions
People also ask
Is a banana healthy?
Yes — a banana is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 51.
Can I eat a banana every day?
Most people can include a banana daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are Bananas good for weight loss?
At 89 kcal and 2.6g fiber per 100g, this food fits calorie-conscious plans.
How many calories are in a banana?
A typical medium serving of banana has about 89 calories, while 100g contains about 89 calories (USDA reference).
Are Bananas good before a workout?
Bananas can work before activity when you want easy carbs; pair a banana with protein if your session is long.
Are Bananas high in sugar?
Bananas contain about 12.2g sugar per 100g — mostly natural sugars when whole.
How many calories are in 2 bananas?
Two medium bananas (about 118g each) contain approximately 210 calories total. One medium banana has about 105 calories, while 100g has about 89 calories.
How many calories are in one medium banana?
One medium banana (about 118g) contains approximately 105 calories. A 100g portion contains about 89 calories.
Is banana good for weight loss?
At 89 kcal and 2.6g fiber per 100g, this food fits calorie-conscious plans.
Is banana keto-friendly?
Net carbs ~20.2g per 100g - too high-carb for standard keto.
What is the glycemic index of banana?
Estimated GI is 51. Pair with protein or fat to blunt glucose response.
Is banana safe for people with diabetes?
GI 51 with 12.2g sugar - generally blood-sugar friendly in moderation.
How we review this guide
- Written by
- Victura Nutrition Team
- Reference sources
- 0
- Last updated
- Jul 16, 2026
References
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