How Many Calories Are in One Banana? The Right Way to Eat to Avoid Weight Gain

Depending on its weight and type, one banana can contain between 80–120 calories. On average, it’s about 89 calories/100g. Cavendish bananas, Lady Finger bananas, Burro bananas, or ripe bananas all have different calorie counts, which vary according to their sugar content and ripeness. Join My Auris to find out if eating bananas makes you fat, who should and shouldn’t eat bananas.

How many calories are in one banana?

Calories in bananas vary by weight and type. On average, one banana contains approximately 80–105 calories, equivalent to about ~89 calories/100g. Below is a detailed table:

Banana Type	Weight (estimated)	Estimated Calorie Count
Cavendish banana	90–110g	80–95 calories/fruit
Lady Finger banana	100–130g	~100–120 calories/fruit
Burro banana	90–100g	~90–105 calories/fruit
Ripe banana	Higher sugar, higher calories	Higher than green banana
Green banana	Lower sugar, lower GI	~75–90 calories/fruit

Note: The calorie count increases as bananas ripen due to increased sugar content (fructose). Therefore, sweet ripe bananas typically contain more energy than green bananas.

Banana’s Nutritional Content Beyond Calories

Bananas contain a range of nutrients such as fiber, potassium, magnesium, vitamin B6, carbohydrates, and natural antioxidants. A lack of understanding of these components can lead to uncontrolled eating, resulting in counterproductive effects on a healthy diet.

Average Nutritional Table for 100g of Banana

Component	Average Value per 100g
Fiber	2.6g
Carbohydrates	23g
Protein	1.1g
Vitamin B6	0.4mg
Vitamin C	8.7mg
Potassium	358mg
Magnesium	27mg
Fat	0.3g
Water	~75%
Cholesterol	0

Does eating bananas make you fat?

Despite their natural sugar content, bananas do not make you fat if you know how to eat them. Bananas are rich in fiber (2.6g/100g), which helps you feel full longer and reduces cravings. Additionally, bananas are high in potassium (358mg/100g), magnesium, vitamins B6, C, and antioxidants, benefiting dieters, gym-goers, and athletes.

A banana contains no cholesterol and has a very low fat content (0.3g/100g). If eaten in the morning or after a workout, the body will use most of this energy instead of storing it as fat. Those on a healthy diet can absolutely use bananas as a snack, instead of pastries or fast food.

How to eat bananas without worrying about weight gain

When applied correctly, bananas can support the dieting process, control the glycemic index (GI), and help you feel full longer. Additionally, the potassium, magnesium, vitamin B6, and antioxidants in bananas help stabilize energy, improve digestion, and reduce stress. Here’s a scientific way to incorporate bananas into your daily healthy diet:

• Eat bananas in the morning or before working out

Morning is a good time to eat bananas as the body needs energy after sleep. Additionally, eating a banana 30–60 minutes before a gym session will help boost performance due to its easily digestible carbs and potassium (358mg/100g).

Avoid eating bananas after 8 PM, especially if you are not very active, as it can easily lead to excess energy.

• Choose lower-sugar banana varieties

Green bananas and boiled bananas have a lower glycemic index than ripe bananas, making them suitable for weight loss and mild diabetes. Additionally, green bananas are rich in resistant starch, which helps better control blood sugar.

• Do not eat more than 2 bananas/day

Although a natural food, eating too many bananas daily can lead to excess calories. On average, each Cavendish banana contains ~89–100 calories; 2 bananas are enough if you also consume oats, sweet potatoes, or yogurt throughout the day.

• Combine with protein or fiber

To stabilize blood sugar, eat bananas with protein-rich foods such as unsweetened yogurt, almonds, or boiled eggs. This helps slow down sugar absorption and prolongs the feeling of fullness.

• Do not use bananas to replace entire meals

Bananas only provide about 1.1g of protein/100g, which is not enough for daily protein needs. You need to combine them with other protein sources and healthy fats to ensure a balanced diet.

Who should eat bananas and who should limit them?

Below is a list of people who should include bananas in their diet and those who should be cautious, based on nutritional content, glycemic index (GI), carbohydrate, fructose, fiber, magnesium, potassium, and vitamin B6 levels.

Who should eat bananas regularly?

People on a weight-loss diet:
Bananas contain about ~89 calories/100g, are low in fat (~0.3g), and have no cholesterol. With approximately 2.6g of fiber/100g, bananas help create a feeling of fullness. If eaten at the right time, such as in the morning or 30 minutes before a main meal, you can control cravings. Cavendish and green bananas have a lower GI than ripe bananas, making them more suitable for weight management.

Bodybuilders and athletes:
Bananas are a natural food containing 23g of carbohydrates/100g, providing a quick energy boost before exercise or for recovery after physical activity. The potassium content of ~358mg and magnesium of 27mg support muscle function and reduce cramps. You can eat bananas 30–60 minutes before a workout or after a session to replenish glycogen.

People needing simple nutritional supplements:
Bananas provide vitamin C (~8.7mg) and vitamin B6 (~0.4mg), which help boost immunity and support the nervous system. With water making up ~75%, bananas also aid digestion and provide a light cooling sensation on hot days.

People with mild constipation:
Thanks to their soluble fiber content, ripe bananas help improve bowel movements. This is a good alternative to fast food, processed foods, or fried foods, which often cause digestive discomfort.

Who should limit banana intake?

People with diabetes or pre-diabetes:
Ripe bananas have a higher natural sugar content than green bananas, with a glycemic index (GI) of around ~51. While this is a moderate level, eating many ripe bananas at once can cause blood sugar to rise sharply. It’s advisable to choose green or boiled bananas, consumed with protein or healthy fats to slow down sugar absorption.

People with chronic kidney disease:
Since bananas are rich in potassium (~358mg/100g), individuals with impaired kidney function should consult a doctor before consuming them to avoid the risk of hyperkalemia.

People on very low-carb diets:
With 23g of carbs/100g, bananas are not suitable for strict keto or low-carb diets. You might choose watermelon, unsweetened yogurt, green apples, or less than 100g of boiled sweet potatoes as alternatives.

People with a history of latex allergy:
Some individuals allergic to natural rubber may also have cross-reactions to bananas (latex-fruit syndrome). If you’ve been allergic to papaya, avocado, or kiwi, be cautious when eating bananas.

Bananas are a simple yet nutritious food ingredient, suitable for many individuals if consumed correctly. Understanding the calorie content depending on the banana type, its nutritional components, and its effects on the body helps you control your diet effectively.