Understanding banana calories per 100g is one of the most accurate ways to measure calorie intake. Unlike counting “one banana,” which can vary significantly in size and weight, the 100-gram measurement provides a consistent and reliable reference. This method is widely used in nutrition science, calorie-tracking applications, and professional diet planning.
This article explains how many calories are present in 100 grams of banana, what nutrients those calories come from, how ripeness affects nutrition, and how bananas fit into different dietary goals.
For an expanded explanation covering different banana sizes and diet use cases, see our complete calories in banana reference.
How Many Calories Are in 100g of Banana?
On average, banana calories per 100g are approximately 89 calories.
This value applies to:
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Fresh, raw banana
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Edible portion only (without peel)
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A normally ripe banana
Most global nutrition databases use this figure because it standardizes calorie measurement and avoids confusion caused by banana size variation.
Why Measure Banana Calories per 100g?
Using weight-based measurements improves dietary accuracy.
Key advantages include:
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Consistent calorie tracking
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Better portion control
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Easier meal planning
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Greater precision for calorie deficit diets
Bananas can weigh anywhere from under 100 grams to over 150 grams. and per 100g ensures you know exactly how many calories you are consuming, regardless of fruit size.
Macronutrient Breakdown per 100g
Calories do not exist in isolation. Banana calories per 100g come from a specific balance of macronutrients.
Nutritional Composition (Per 100g)
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Calories: ~89 kcal
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Carbohydrates: ~23 g
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Natural sugars: ~12 g
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Dietary fiber: ~2.6 g
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Protein: ~1.1 g
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Fat: ~0.3 g
Nearly 90 percent of the calories come from carbohydrates, making bananas an efficient source of quick and sustained energy. The presence of fiber slows digestion, preventing rapid blood sugar spikes in healthy individuals.
Micronutrients in 100g of Banana
Beyond calories, bananas provide essential vitamins and minerals that enhance overall nutritional value.
Per 100 grams, bananas typically provide:
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Potassium: ~358 mg
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Vitamin B6: ~0.4 mg
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Vitamin C: ~8.7 mg
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Magnesium: ~27 mg
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Small amounts of iron and calcium
This nutrient density makes banana calories per 100g more beneficial than an equivalent number of calories from refined or processed foods.
Banana Calories per 100g: Ripe vs Unripe
Ripeness changes how banana calories are metabolized, but not the total calorie count.
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Unripe bananas: Higher resistant starch, slower digestion
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Ripe bananas: Higher natural sugars, faster energy release
Although the carbohydrate structure shifts during ripening, banana calories per 100g remain nearly the same. What changes is how quickly the body absorbs and uses those calories.
Is 100g of Banana High in Calories?
Banana calories per 100g are considered moderate.
For comparison (per 100g):
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Banana: ~89 calories
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Apple: ~52 calories
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Orange: ~47 calories
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Mango: ~60 calories
Bananas are more calorie-dense than some fruits but offer greater satiety and energy due to their fiber and starch content. This makes them especially useful for physically active individuals.
Banana Calories per 100g and Weight Loss
Bananas can be included in weight loss diets when portion sizes are controlled.
Reasons banana calories per 100g can support weight loss:
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Fiber increases fullness
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Natural sweetness reduces cravings
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Low fat content
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High nutrient density per calorie
Recommended practices:
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Limit portions to 100–120 grams per serving
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Consume earlier in the day or before workouts
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Pair with protein or healthy fats
When used strategically, banana calories per 100g contribute energy without encouraging overeating.
Role of Banana Calories per 100g in Different Diets
Calorie Deficit Diet
A 100g serving fits easily into a calorie-restricted plan.
Low-Carbohydrate Diet
Due to carbohydrate content, intake should be moderated.
Ketogenic Diet
Generally avoided because bananas are carb-dense.
Diabetic Diet
Smaller portions (around 100g), preferably slightly unripe, are better for blood sugar management.
Understanding banana calories per 100g helps align fruit intake with specific dietary frameworks.
Common Misconceptions About Banana Calories
Bananas causes
weight gain : Weight gain depends on total daily calorie intake, not banana calories per 100g alone.
contain excessive sugar : The sugars are natural and balanced by fiber.
should not be eaten daily : Moderate daily intake is safe for most healthy individuals.
Final Summary
Banana calories per 100g are approximately 89 calories, making bananas a moderately calorie-dense but highly nutritious fruit. These calories come primarily from natural carbohydrates, supported by fiber, potassium, and essential vitamins.
When consumed in appropriate portions, bananas support energy production, digestive health, and balanced nutrition rather than contributing to weight gain. Measuring intake by weight rather than by fruit size is the most reliable way to include bananas effectively in any diet.
