How many calories are in a banana?

Banana nutrition facts

According to German BLS data, the banana is one of the most carbohydrate-rich fresh fruits. Per 100 grams of fruit flesh, it contains 22.8 grams of carbohydrate, including 12.2 grams of sugar and 2.6 grams of fiber. Protein comes in at 1.1 grams and fat at 0.3 grams. Potassium is its standout micronutrient, at 358 milligrams per 100 grams.

Calories by size

According to Germany's Federal Center for Nutrition (BZfE), the flesh of a typical store-bought banana weighs between 80 and 150 grams, depending on size. The peel accounts for about a third of the total weight.

Does ripeness matter?

As a banana ripens, its total energy content doesn't change — but the makeup of its carbohydrates does. Unripe green bananas contain up to 80 percent resistant starch, which isn't fully digested in the small intestine and is instead fermented in the colon (Robertson et al., 2005). In ripe yellow bananas, most of that starch has been converted to sugar, which the body uses directly for energy. Nutrition labels typically list the fully available energy of a ripe banana.

Banana vs. other fruits

Compared to other commonly eaten fruits, the banana is more calorie-dense, owing to its higher carbohydrate content and lower water content. Per German BLS data, 100 grams of apple deliver 52 calories and 100 grams of strawberries 32 calories, while 100 grams of banana come to 89 calories. In absolute terms, a medium banana is the energy equivalent of roughly two small apples.