A medium banana contains approximately 105 calories. A raw banana provides about 89 calories per 100 grams of edible fruit, according to USDA FoodData Central’s SR Legacy reference data. The precise total depends mainly on the size of the banana and the amount you eat.
Whether you’re trying to lose weight, maintain your current weight, or simply understand your food intake, bananas can be easy to account for. Here’s how to estimate their calories by size, weight, and portion.
Banana calories by size
Not all bananas contain the same number of calories. A smaller fruit can contain considerably fewer calories than an extra-large one.
| Banana size | Edible weight | Approximate calories |
|---|---|---|
| Extra small | 81 g | 72 kcal |
| Small | 101 g | 90 kcal |
| Medium | 118 g | 105 kcal |
| Large | 136 g | 121 kcal |
| Extra large | 152 g | 135 kcal |
| 100 g of banana | 100 g | 89 kcal |
| 150 g of banana | 150 g | 134 kcal |
Weights refer to the edible portion without the peel. Values are rounded estimates using the USDA reference of 89 kcal per 100 g.
For someone who doesn’t weigh their fruit, 105 calories is a reasonable estimate for a medium banana. If you prefer greater accuracy, weigh the peeled banana instead of guessing from its overall size.
How many calories are in 100 grams of banana?
One hundred grams of raw banana contains the following approximate nutritional values:
| Nutrient | Per 100 g |
|---|---|
| Calories | 89 kcal |
| Carbohydrates | 22.8 g |
| Naturally occurring sugars | 12.2 g |
| Dietary fiber | 2.6 g |
| Protein | 1.1 g |
| Fat | 0.3 g |
| Potassium | 358 mg |
Bananas provide most of their calories through carbohydrates, including sugars and starches. They also contain fiber, potassium, and vitamin B6. A banana can be a convenient snack, but its nutritional role is best understood as part of your overall eating pattern.
How to calculate banana calories by weight
If you have a kitchen scale, you can calculate an estimate from the weight of the peeled banana.
Banana calories ≈ edible weight in grams × 0.89
For example, if a peeled banana weighs 130 grams, the calculation is 130 × 0.89 = approximately 116 calories.
This works particularly well when bananas are unusually large or small. The estimate isn’t a laboratory measurement of your individual fruit, because nutritional composition varies naturally, but it is useful for everyday tracking.
Are bananas good for weight loss?
Yes. Bananas can fit into a weight-loss plan, just as they can fit into a weight-maintenance routine. A medium banana contributes about 105 calories and may make a convenient snack or part of breakfast.
Weight changes over time depend primarily on overall energy balance, alongside the many factors that influence how much we eat and expend. A single banana will not determine whether you lose or gain weight.
You might enjoy one with yogurt at breakfast, before physical activity, or as an afternoon snack. Some people prefer it alongside protein-rich foods for a more substantial meal. The useful question isn’t whether bananas are automatically “good” or “bad,” but how the portion fits your preferences, nutritional needs, and daily routine.
Do ripe bananas have more calories?
During ripening, some of a banana’s starch converts to sugars, so ripe bananas tend to taste sweeter. That doesn’t mean the fruit suddenly gains a large amount of energy. Ripeness can affect carbohydrate composition and digestibility, but for ordinary calorie tracking the size of the edible portion is usually more relevant than whether the banana is somewhat green or very yellow.
A large ripe banana will generally contain more calories than a smaller green banana because there’s more fruit to eat.
How many calories are in half a banana?
Half of a medium banana contains about 52–53 calories, assuming the whole fruit contains approximately 105 calories. This is useful when adding half a banana to oatmeal, yogurt, or a smoothie.
How many calories are in two bananas?
Two medium bananas contain approximately 210 calories. Two large bananas contain approximately 242 calories. If the fruits differ considerably in size, weighing them gives you a better estimate.
Are bananas high in sugar?
A medium banana contains approximately 14 grams of naturally occurring sugars. That doesn’t make it a food you must avoid. Whole bananas also contain water, fiber, and micronutrients, and their nutritional profile differs from foods high in added sugar.
If you manage a medical condition that affects carbohydrate choices, such as diabetes, consider the banana’s total carbohydrate content alongside the dietary guidance you receive from your healthcare professional.
Do banana smoothies have more calories?
Blending a banana doesn’t automatically add calories. If you blend a medium banana with water and no other ingredients, the banana’s contribution is still about 105 calories.
But a smoothie containing yogurt, milk, peanut butter, oats, honey, or other additions can have substantially more calories. For a homemade smoothie, add up the ingredients rather than relying on a generic entry that might represent a different recipe.
Frequently asked questions
How many calories are in one banana?
A medium raw banana weighing approximately 118 grams without its peel contains about 105 calories.
How many calories are in a small banana?
A small banana weighing approximately 101 grams contains about 90 calories.
How many calories are in a large banana?
A large banana weighing approximately 136 grams contains about 121 calories.
Can I eat a banana every day while losing weight?
Yes. A banana can be part of a sustainable eating pattern. Overall nutritional adequacy, energy intake, and consistency matter more than excluding a particular fruit.
Is eating a banana at night more fattening?
Eating a banana at night doesn’t automatically cause weight gain. The overall pattern of energy intake and expenditure over time matters much more than the hour when you eat a particular food.
Should I weigh a banana with or without its peel?
Without the peel. The nutrition values in the tables describe the edible portion.
Track your banana calories with CaloPop
Knowing that a medium banana contains around 105 calories can be useful. Understanding how it fits into an entire day’s eating is even more practical.
CaloPop – Free Calorie Tracker is designed to help with recording food intake and following calories over time. Whether you’re eating a banana for breakfast or adding one to a smoothie, consistent tracking can make your choices easier to understand.
Track your calories for free with CaloPop. You don’t have to eat perfectly to manage your weight. You can enjoy the foods you prefer, pay attention to portions, and build consistency over time.
More support for weight loss and long-term maintenance
If emotional eating and difficult food decisions are getting in your way, my Udemy course on weight loss without emotional eating offers practical self-coaching exercises. I also provide one-to-one coaching through Mindset Over Menu; you can contact me at +40 752 578 044.
For a broader exploration of dealing with discomfort, procrastination, and difficult goals, read my book How to Do Hard Things: The Discomfort Trap on Amazon, or listen to the audiobook on Spotify or ElevenReader.
Costin Liculescu — Mindset Over Menu
Nutrition data source
Values in the nutrition tables are based on USDA FoodData Central, SR Legacy entry “Bananas, raw” (FDC ID 173944). Values are approximate and can vary by banana variety, portion, and ripeness.