Banana: Calories, Nutrition & Healthier Swaps
96 kcal per 100 g · Nutri-Score A
sugar: medium saturated fat: low salt: low fiber: low
A banana is a handy snack with potassium and vitamin B6. Greener bananas have more resistant starch, ripe ones more sugar.
Banana nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 120 g |
|---|---|---|
| Calories | 96 kcal | 115 kcal |
| Protein | 1.1 g | 1.3 g |
| Fat | 0.3 g | 0.4 g |
| incl. saturated | 0.1 g | 0.1 g |
| Carbohydrates | 21 g | 25 g |
| incl. sugars | 17 g | 20 g |
| Fiber | 2.6 g | 3.1 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Banana: nutrition highlights
It has 3.1 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, banana gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
One serving (one, 120 g) is 115 kcal — roughly 38 min of easy walking or 14 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Banana
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Guava — 190 g, 114 kcal: +7.1 g fibre.
- Kumquat — 190 g, 114 kcal: +9.2 g fibre.
- Feijoa — 240 g, 118 kcal: +12 g fibre.
- Passion fruit — 140 g, 112 kcal: +11 g fibre.
More in fruit & berries
AppleOrangeGrapesPearKiwiWatermelonPineappleMangoPomegranateStrawberries