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How Many Calories and Carbs Are in a Banana?

Two Bananas

Bananas are one of the most popular
fruits
in the world.

They are
extremely healthy
and contain several important nutrients.

People generally know that bananas are very nutritious, but
many wonder how many calories and carbs they actually contain.

This article answers those questions.

How Many Calories Are in Various Sizes of Bananas?

A medium-sized banana contains 105 calories, on average.

However, different sizes of bananas contain varying amounts of
calories.

Below are the calorie contents of standard banana sizes
(1):

  • Extra small (less than 6 inches, 81 grams):
    72 calories.
  • Small (6–7 inches, 101 grams): 90 calories.
  • Medium (7–8 inches, 118 grams): 105
    calories.
  • Large (8–9 inches, 136 grams): 121 calories.
  • Extra large (9 inches or longer, 152 grams):
    135 calories.
  • Sliced (1 cup, 150 grams): 134 calories.
  • Mashed (1 cup, 225 grams): 200 calories.

If you’re unsure about the size of your banana, you can
estimate that an average-sized banana contains about 100
calories.

93% of a banana’s calories come from carbs, 4% from protein and
3% from fat.



Bottom Line: The calorie contents of bananas
range from 72–135 calories. An average-sized banana contains
about 100 calories.

How Many Carbs Are in a Banana?

Bananas on Scales

Bananas are almost exclusively composed of
water
and carbs.

Those who watch their
carb intake
are interested in knowing the carb content of
their food.

Here is the carb content of standard banana sizes and amounts
(1):

  • Extra small (less than 6 inches, 81 grams):
    19 grams.
  • Small (6–7 inches, 101 grams): 23 grams.
  • Medium (7–8 inches, 118 grams): 27 grams.
  • Large (8–9 inches, 136 grams): 31 grams.
  • Extra large (9 inches or longer, 152 grams):
    35 grams.
  • Sliced (1 cup, 150 grams): 34 grams.
  • Mashed (1 cup, 225 grams): 51 grams.

Bananas also contain 2-4 grams of fiber, depending on the size.
You can subtract 2-4 grams if you are looking for the “net”
carb content (net carbs = total carbs – fiber).

Additionally, a banana’s ripeness may affect its carb content.

Generally speaking, green
or unripe bananas
contain fewer digestible carbs than ripe
bananas.

Bottom Line: An average-sized banana
contains about 25 grams of carbs, perhaps even less if the
banana is unripe (green).

Unripe (Green) Bananas Contain More Resistant Starch

Three Green Bananas

The main nutrient in bananas is carbs, but the carb composition
changes drastically during ripening.

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Unripe bananas contain high amounts of starch, and some of that
starch is resistant
starch
(2).

Because the starch in a banana is converted to
sugar
during ripening, yellow bananas contain much less
resistant starch than green ones. In fact, the resistant starch
content of a fully ripe banana is less than 1% (2).

Resistant starch is a type of indigestible carbohydrate that
escapes digestion and functions like fiber
in the body.

It reaches the colon undigested, where it feeds friendly gut
bacteria (3, 4).

When the bacteria digest resistant starches, they form gases
and short-chain fatty acids (SCFA), which are important for
digestive health (5, 6).

About 95% of these SCFA is then rapidly absorbed by the cells
in the colon and used by the body for energy (5, 7, 8, 9, 10).

So although resistant starches will not yield as many calories
as regular carbs during digestion, they may be transformed into
SCFA’s that provide calories later.

Therefore, green and yellow bananas may provide similar amounts
of calories in the end.

Bottom Line: Unripe bananas contain high
amounts of resistant starch. Resistant starch escapes
digestion and feeds the friendly bacteria in the gut, which
use it to produce short-chain fatty acids.

Bananas Contain Many Other Beneficial Nutrients

Bananas contain good amounts of several vitamins and minerals.

One medium-sized banana contains:

  • Fiber: 3.1 grams.
  • Vitamin B6: 22% of the RDI.
  • Vitamin C: 17% of the RDI.
  • Manganese: 16% of the RDI.
  • Potassium: 12% of the RDI.
  • Magnesium: 8% of the RDI.
  • Folate: 6% of the RDI.
  • Copper: 5% of the RDI.
  • Riboflavin (vitamin B2): 5% of the RDI.

Bananas are tasty and nutritious. They make an excellent,
healthy and low-calorie snack.

Bottom Line: Bananas contain good amounts of
fiber, vitamin B6, manganese, vitamin C, copper and
potassium.

Take Home Message

Bananas generally contain between 72–135 calories and 19-35
grams of carbs, depending on their size.

An average-sized banana contains about 100 calories and 25
grams of carbs.

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