How Many Calories are Present in Banana?

A banana weighing 100g contains 90 calories. The number of calories in a banana range from 72 to 135 depending on the size and weight of the fruit. A sliced cup of serving of 150g banana contains 134 calories while one mashed cup of 225g banana contains 200 calories. Banana is a nutrient-dense fruit that is readily available at almost any time of the year.  A banana contains vitamins, minerals, potassium and carbohydrates. Banana is an excellent post-workout snack that helps muscle replenishment. It also improves reproductive health and aids digestion. Find out more about the benefits of bananas below.  

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Bananas are one of the most affordable, tasty, nutrient-dense local fruits that are readily available to all segments of the population. There are more than 1000 varieties of bananas, differing in shapes and sizes, which are grown across the world. It is, in fact, one of the most popular fruits that can improve and maintain your health’s overall well-being. However, if you are living under the misconception that a banana has only carbs and is thus a fattening fruit, the distribution of calories in bananas should clear your misgivings.

The number of calories in one banana varies as per its size or portion. A medium-sized banana of 7-8 inches weighing 118 grams is filled with 105 calories. Let’s find out the answer to how many calories are there in a banana as per its size.

Banana Size/Serving

Number of Calories in Banana

1 Banana Calories: Extra Small (<6 inches) (81 grams)

72

1 Banana Calories: Small (6 inches) (101 grams)

90

1 Banana Calories: Medium (7-8 inches) (118 grams)

105

1 Banana Calories: Large (8-9 inches) (136 grams)

121

1 Banana Calories: XL (> 9 inches) (152 grams)

135

2 Banana Calories: Medium (7-8 inches) (236 grams)

210

1 Sliced Cup Serving (Calories in Banana 150 grams)

134

1 Mashed Cup Serving (Calories in Banana measuring 225 grams)

200

So as the table shows, calories in one banana can range anywhere between 72 to 135 depending on its size.

What Makes the Banana a Power Fruit?

The banana nutritional value consists of a high number of nutrients such as vitamins, minerals, potassium and carbohydrates. Let’s have a detailed look at the same:

One Medium Banana (7-8 inches) (118 grams)

Banana Nutritional Value

Calories in One Banana

105

Carbs

27 grams

Protein

1.3 grams

Fat

0.4 grams

Sodium

1.2 mg

Potassium

422 mg

Cholesterol

0 mg

Vitamins

Vitamin A – 1.5%

Vitamin C – 17%

Calcium – 0.5%

Iron – 1.7%

Contrary to popular belief, green bananas can have just as many calories as yellow bananas. While the main component in a ripe yellow banana is carbohydrates, for a green or unripe banana it is starch and unresistant starch. This starch is converted into carbs once the banana becomes ripe. However, if you eat a green or unripe banana, the starch and unresistant starch are converted into SCFAs (short-chain fatty acids) by the bacteria in your gut. These SFCAs are then used by your body in the form of energy, meaning the calories for an unripe or ripe banana remain the same.

Did You Know Banana Can Help Shed Extra Weight?

Studies have shown that eating a single banana before working out can help you shed some extra pounds. They are a good addition to your balanced diet, as they consist of vital nutrients and are a good source of fibre, thus, keeping your stomach full without you having to worry about your weight.

Are Bananas Richer in Calories Than Other Fruits?

Having bananas is a healthy choice but how many calories does it have as compared to other fruits? Let’s have a look at the table below to understand the calories in bananas and other fruits.

Fruit

Calorie Count

1 Banana Calories: Medium (7-8 inches) (118 grams)

105

1 Orange Calories (140g)

69

1 Apple Calories (Medium – 182g)

95

1 Guava Calories (60g)

41

1 Fig Calories (Medium-50g)

37

1 Peach Calories (Large – 175g)

68

Why are Bananas a Better Option for Good Health?

Banana is a superfood providing a laundry list of health benefits to people who consume it daily, irrespective of their health concerns.

Here are just a few of them:

1. Muscle Replenishment

Banana is an excellent post-workout snack, replenishing the glycogen stores that get depleted during a workout, making you feel fatigued. The key micronutrients – potassium and magnesium, present in a banana enhance the body’s recovery post a strenuous workout.

2. Antioxidant Reservoir

Bananas are abundantly loaded with Vitamin C and natural flavonoids, that contain antioxidant properties against inflammation and irritation. Quercetin, the dominant flavonoid seen in bananas, plays a key role in fighting against free radical damage, which can potentially overload the immune system in a human body. It prevents inflammatory diseases such as rheumatoid arthritis, ulcerative colitis, and Crohn’s disease.

Bananas are also known to reduce the risk of developing asthmatic symptoms by 34 per cent. Consumption of bananas since childhood has been proven to lower the risk of cancers, rapid ageing, and auto-immune disorders. Ripe bananas, as anti-cancer agents also help stimulate the production of white blood cells.

3. Improves Reproductive Health

Bananas trigger the production of serotonin hormones that are linked with low depression levels, improved mood, sleep, good memory, and enhance sex drive. Potassium deficiency is known to reduce the testosterone levels in men, and bananas being a rich source of potassium helps improve the same.

4. Digestive Aid

Bananas, rich in complex carbs, are filled with nutrients that boost gut health. The insoluble fibre in ripe bananas aid in relieving constipation by digesting the food thoroughly. Less-ripe bananas are good for post diarrhoea recovery, as the potassium in them helps balance fluids and restore electrolytes.

5. Maintains Heart and Kidney Health

Potassium present in bananas helps regulate blood pressure by lessening the impact of sodium in the body. Hypertension, a major contributor to heart diseases, can be prevented by potassium in bananas that help lower the tension in the blood vessels. Similarly, high blood pressure is known to damage the kidneys by retaining excess sodium, and thus potassium in bananas helps flush out this excess sodium through the urine.

Adverse Effects of Banana

Excessive consumption of bananas may trigger a nutrient imbalance, making you feel full all time, and miss out on other healthy foods. Also, too much fibre can cause digestive issues such as bloating and consuming more than two bananas per day may lead to unwarranted weight gain. Too many bananas as part of daily consumption shall make you feel drowsy and may also cause dental problems due to the high sugar content in them.

Conclusion

In this article, we explored the details about calories in bananas and banana nutritional value among other things. Having 1-2 bananas daily along with a balanced diet and proper fitness regime is key to maintaining a healthy BMI and BMR, which ensure that your weight and calories consumed are under check. However, one must prepare for the unexpected when it comes to health concerns, and opting for a health insurance policy provides comprehensive medical coverage to you and your family during a health emergency.

Interestingly, having a healthy lifestyle can also help you in lowering your insurance premium. So apart from trying to lead a healthy lifestyle, make sure you get health insurance from Finserv MARKETS now!

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FAQs on Calories in Banana

  • ✔️How many calories are present in one banana?

    There are approximately 90-110 calories in an average banana. 

  • ✔️What is the nutritional value of a banana?

    As per banana nutrition facts, the fruit majorly comprises carbohydrates, vitamins, minerals, and potassium. 

  • ✔️How many calories are present in a banana shake?

    On average, a banana shake made of 2 bananas may have anywhere from 200 to 450 calories depending on the amount of sugar, milk, sweeteners and other products added. 

  • ✔️How many calories are present in banana chips?

    On average, 100 grams of fried banana chips contain around 519 calories. 

  • ✔️How many bananas are too many for a single day's consumption?

    You should not eat more than 2 or 3 bananas in a single day.