Bananas, raw
Per 1 medium (118g) — verified against USDA FoodData Central (fdcId 173944).
| Nutrient | Per 1 medium | Per 100g |
|---|---|---|
| Calories | 105 kcal | 89 kcal |
| Protein | 1.3g | 1.09g |
| Carbohydrate | 27g | 22.84g |
| — of which sugar | 14.4g | 12.23g |
| Fiber | 3.1g | 2.6g |
| Fat | 0.4g | 0.33g |
| — of which saturated | 0.1g | 0.112g |
| Sodium | 1mg | 1mg |
For context, 105 kcal is roughly equivalent to a 24-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 219g of bananas, raw — roughly 1.9× the 1 medium serving above.
About this food
A banana's carbohydrate is split between starch and natural sugar in proportions that shift as it ripens — a greener banana carries more starch and less sugar than a fully ripe, spotted one, even though the total carbohydrate count changes only modestly. The reference figures here represent a standard ripe banana.
At around 2.6g of fiber per 100g, bananas are a moderate fiber source for a fruit — most of it concentrated in the somewhat starchier, less sweet parts of the flesh near the peel. Protein and fat are both minimal, as with most whole fruit.
Because of its notably higher carbohydrate density than most other fruit on this list, a banana contributes a more substantial energy amount per typical piece than something like a serving of berries — useful context if you're comparing fruits by portion rather than by weight.
For a full daily target across calories and all three macros, try the macro calculator.
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