Banana
Fast, cheap carbohydrate with potassium and B6, and resistant starch when slightly green.
Nutrition per 100 g
Standardised to 100 g of banana for fair comparison. Typical serving: 1 medium banana (118 g) — 105 kcal per 118 g serving.
| Nutrient | Per 100 g | Per serving (118 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 89 kcal | 105 kcal | 100 kcal |
| Protein | 1.1 g | 1.3 g | 1.2 g |
| Carbohydrate | 22.9 g | 27 g | 25.7 g |
| Fat | 0.3 g | 0.4 g | 0.4 g |
| Fibre | 2.6 g | 3.1 g | 3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of banana, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (118 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 3 µg | 3.5 µg | <1% |
| Vitamin C | 8.7 mg | 10.3 mg | 10% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.1 mg | 0.12 mg | <1% |
| Vitamin K | 0.5 µg | 0.59 µg | <1% |
| Thiamin | 0.031 mg | 0.037 mg | 3% |
| Riboflavin | 0.073 mg | 0.086 mg | 6% |
| Niacin | 0.67 mg | 0.79 mg | 4% |
| Vitamin B6 | 0.37 mg | 0.44 mg | 22% |
| Folate | 20 µg | 23.6 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.33 mg | 0.39 mg | 7% |
| Choline | 9.8 mg | 11.6 mg | 2% |
| Minerals | |||
| Calcium | 5 mg | 5.9 mg | <1% |
| Iron | 0.26 mg | 0.31 mg | 1% |
| Magnesium | 27 mg | 31.9 mg | 6% |
| Phosphorus | 22 mg | 26 mg | 2% |
| Potassium | 358 mg | 422 mg | 8% |
| Sodium | 1 mg | 1.2 mg | <1% |
| Zinc | 0.15 mg | 0.18 mg | 1% |
| Selenium | 1 µg | 1.2 µg | 2% |
| Copper | 0.078 mg | 0.092 mg | 9% |
| Manganese | 0.27 mg | 0.32 mg | 12% |
Source: USDA FoodData Central — Bananas, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat banana?
- Easy pre- or post-training carbohydrate that most people digest well.
- Greener fruit contains resistant starch, which feeds gut bacteria.
- Naturally portioned and needs no packaging.
How to include it
- Blend with milk or yogurt and oats for a filling breakfast smoothie.
- Freeze slices and blitz for a one-ingredient ice cream.
- Mash into pancake batter to cut added sugar.
Things to consider
- Higher in sugar per fruit than berries; portion matters if you eat several a day.
- People on potassium-restricted diets for kidney disease should follow medical advice.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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