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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, bananas are highly nutritious. They are an excellent source of potassium for heart health, fiber for digestion, and Vitamin B6 for immune function. They also provide natural antioxidants like dopamine and catechins that protect against oxidative stress.
A medium banana (roughly 118g) contains approximately 105 calories and 27 grams of carbohydrates. On a per-100g basis, they provide 89 calories and 22.8g of carbs, making them a dense source of natural energy.
Bananas can be beneficial for weight loss because their high fiber content promotes satiety, helping you feel full longer. While they contain more calories than watery fruits like berries, they are a nutrient-dense alternative to processed snacks.
Generally, bananas are not considered keto-friendly. With about 23g of net carbs per 100g, a single medium banana could exceed the daily carbohydrate limit for most people on a strict ketogenic diet.
Diabetics can eat bananas in moderation, but should be mindful of ripeness. Green or slightly under-ripe bananas have a lower glycemic index and more resistant starch, which causes a slower rise in blood sugar compared to fully ripe, spotted bananas.
Overripe bananas are ideal for baking because their starch has converted to sugar, making them very sweet and easy to mash. They are commonly used in banana bread, muffins, pancakes, or blended into smoothies as a natural sweetener.
Store bananas at room temperature away from heat and direct sunlight. To slow down the ripening process, you can wrap the stems in plastic wrap to reduce the release of ethylene gas, or move them to the fridge once they reach your preferred ripeness.
Medium Bananas is a versatile ingredient found in cuisines around the world. With 89 calories per 100g and 1.1 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the fruit category with complete nutrition information.
View all fruit →Discover 1 recipes featuring medium bananas with step-by-step instructions.
Browse recipes →Yes, bananas freeze exceptionally well. It is best to peel them first and store them in an airtight bag; they can be frozen whole or sliced. Frozen bananas are perfect for making dairy-free 'nice cream' or adding a creamy texture to smoothies.
Bananas are a favorite for athletes because they provide easily digestible carbohydrates for quick energy. Additionally, their potassium content helps maintain electrolyte balance and may prevent muscle cramps during or after intense exercise.
While brown spots on the skin are normal, a banana is spoiled if it has a fermented or alcohol-like smell, visible mold, or is leaking fluid. If the internal fruit is excessively mushy, dark black, or has an 'off' odor, it should be discarded.