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Banana Nutrition Facts: Is Banana Good for You?
Based on its nutrient profile, a banana can be part of a balanced diet. It is high in Vitamin B6 and a good source of both Vitamin C and manganese, providing 10% or more of the daily value for each in a 100-gram serving. Bananas also supply potassium and dietary fiber. They contain natural sugars and carbohydrates, so portion size is a consideration within the context of your total daily intake.
Per 100 g · Bananas, raw
What stands out in banana
- High in vitamin B6. A 100-gram serving of raw banana provides 0.37 mg of Vitamin B6. This amount supplies 22% of the Daily Value, meeting the FDA criteria for a food that is high in this nutrient.
- Good source of vitamin C and manganese. The same 100-gram portion of banana is a good source of two nutrients. It contains 8.7 mg of Vitamin C (10% DV) and 0.27 mg of manganese (12% DV).
- Contains potassium and fiber. Each 100 grams of banana supplies 358 mg of potassium and 2.6 grams of dietary fiber. These amounts represent 8% and 9% of the Daily Value, respectively.
- Low in fat and sodium. Bananas contain very little fat, with 0.33 grams per 100-gram serving, and no cholesterol. They are also extremely low in sodium, with just 1 mg.
What to keep in mind
- Bananas contain 12.2 grams of sugar and 22.8 grams of total carbohydrates per 100 grams. A medium banana (118 g) has about 105 calories and 14.4 grams of sugar. The fruit is very low in sodium, with only 1 mg per 100 g.
Banana nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 89 kcal | – |
| Protein | 1.1 g | 2% |
| Total fat | 0.33 g | 0% |
| Saturated fat | 0.11 g | 1% |
| Monounsaturated fat | 0.03 g | – |
| Polyunsaturated fat | 0.07 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 22.8 g | 8% |
| Dietary fiber | 2.6 g | 9% |
| Total sugars | 12.2 g | – |
| Water | 74.9 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 358 mg | 8% |
| Calcium | 5 mg | 0% |
| Iron | 0.26 mg | 1% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 22 mg | 2% |
| Zinc | 0.15 mg | 1% |
| Copper | 0.08 mg | 9% |
| Manganese | 0.27 mg | 12% |
| Selenium | 1 mcg | 2% |
| Vitamin A (RAE) | 3 mcg | 0% |
| Vitamin C | 8.7 mg | 10% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.5 mcg | 0% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.07 mg | 6% |
| Niacin (B3) | 0.67 mg | 4% |
| Vitamin B6 | 0.37 mg | 22% |
| Folate (DFE) | 20 mcg | 5% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 9.8 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Banana by portion
The nutrition values change with portion size. A small banana (101 g) has 90 calories and 2.6 grams of fiber. A medium banana (118 g) provides 105 calories, 1.3 grams of protein, and 3.1 grams of fiber. For larger portions, one cup of mashed banana (225 g) contains 200 calories, 5.9 grams of fiber, and 27.4 grams of sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, mashed | 225 g | 200 | 2.5 g | 51.3 g | 5.9 g | 0.7 g |
| 1 cup, sliced | 150 g | 134 | 1.7 g | 34.2 g | 3.9 g | 0.5 g |
| 1 extra small (less than 6″ long) | 81 g | 72 | 0.9 g | 18.5 g | 2.1 g | 0.3 g |
| 1 small (6″ to 6-7/8″ long) | 101 g | 90 | 1.1 g | 23 g | 2.6 g | 0.3 g |
| 1 medium (7″ to 7-7/8″ long) | 118 g | 105 | 1.3 g | 26.9 g | 3.1 g | 0.4 g |
| 1 large (8″ to 8-7/8″ long) | 136 g | 121 | 1.5 g | 31 g | 3.5 g | 0.4 g |
How banana compares with other fruits
Among the 30 fruits in our database, raw bananas rank relatively high for calories (6th) and carbohydrates (4th). They are also a top source of certain minerals, ranking 5th for potassium and 6th for magnesium. Compared to other fruits with similar calorie counts per 100 grams, bananas have slightly more calories than pomegranates (83 kcal) and figs (74 kcal). They contain more carbohydrates (22.8 g) than persimmons (18.6 g) and grapes (18.1 g), but also provide 2.6 grams of fiber.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Banana | 89 | 1.1 g | 22.8 g | 2.6 g | 0.33 g |
| Pomegranate | 83 | 1.7 g | 18.7 g | 4 g | 1.2 g |
| Figs | 74 | 0.75 g | 19.2 g | 2.9 g | 0.3 g |
| Persimmon | 70 | 0.58 g | 18.6 g | 3.6 g | 0.19 g |
| Grapes | 69 | 0.72 g | 18.1 g | 0.9 g | 0.16 g |
Quick answers
How many calories are in a medium banana?
According to USDA data, one medium banana (7″ to 7-7/8″ long, 118 g) contains 105 calories.
How much sugar is in a banana?
A medium banana (118 g) has 14.4 grams of total sugars. A smaller banana (101 g) has 12.3 grams, while a large one (136 g) has 16.6 grams.
How much fiber and protein are in a banana?
A medium banana (118 g) provides 3.1 grams of dietary fiber and 1.3 grams of protein. This is about 9% of the daily value for fiber and 2% for protein.
When to talk to a doctor or dietitian
- At 358 mg of potassium per 100 g, banana is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how banana fits your situation.
Last updated October 21, 2026