Calories in a Banana
105 kcal for a medium 118 g banana. The size table matters more than the variety.
105 calories in a medium banana
A medium banana — about 118 g peeled — carries roughly 105 kcal, with 27 g carbohydrate, 3.1 g fibre, 1.3 g protein and 0.4 g fat. The energy is almost entirely carbohydrate, which is why it is a common pre-exercise snack.
| Size | Peeled weight | kcal | Carbs |
|---|---|---|---|
| Extra small | 81 g | 72 | 18.5 g |
| Small | 101 g | 90 | 23.1 g |
| Medium | 118 g | 105 | 27.0 g |
| Large | 136 g | 121 | 31.1 g |
| Extra large | 152 g | 135 | 34.7 g |
| 1 cup, sliced | 150 g | 134 | 34.3 g |
| 1 cup, mashed | 225 g | 200 | 51.3 g |
Sizes are the USDA weight classes, not what a shop calls them. A "large" banana in one supermarket can be an extra large by weight — the peeled weight is the number that matters.
What changes the number
- Ripeness. A very ripe banana has slightly less starch and more sugar, but the same calories. The difference is in taste and glycaemic response, not energy.
- Dried banana. Removing water concentrates everything: banana chips are about 519 kcal per 100 g, and often fried in coconut oil, which adds more. A 30 g handful is roughly 155 kcal — more than a whole fresh banana.
- Banana bread. Around 320 kcal per 100 g, but the flour, sugar and butter are doing most of the work.
- Smoothies. The banana does not change; a 250 ml smoothie with yoghurt and honey can pass 300 kcal.
What 105 kcal costs in movement
At 70 kg, one medium banana is roughly:
- 2,625 steps — about 22 minutes of walking
- 8.7 minutes running at 6 mph
- 24.5 minutes walking at 3 mph
- 13.6 g of body-fat equivalent
10,000 steps (about 400 kcal at 70 kg) covers roughly three and a half medium bananas. Two bananas and a coffee is 210 kcal plus whatever the coffee carries.
Potassium, briefly. A medium banana supplies about 422 mg of potassium, roughly 9% of the daily intake recommended for adults in the US. That is a nutrition fact, not a treatment — if you have kidney disease or take medication that affects potassium, ask a clinician rather than adjusting intake from a web page.
Questions
Is a green banana lower in calories?
No. The calorie count is essentially the same at every stage of ripeness; what changes is how much of the carbohydrate is starch versus sugar.
Why do some sources say 89 kcal?
They are quoting per 100 g, which is 89 kcal. A medium banana weighs more than 100 g, so the per-banana figure is higher. Both are correct; check which basis a number uses.
Do I need to weigh bananas to use this?
Only if you want precision. Picking "medium" and one serving is close enough for most purposes; the uncertainty in ripeness and size is larger than the rounding.