Banana is one of those foods where portion size matters more than the label “healthy” or “unhealthy.” The nutrition profile can support a high-quality diet, but calories, carbohydrates, sodium, or fat can change the role it plays on your plate.
The numbers below use common USDA FoodData Central references and standard U.S. serving sizes. Branded foods and restaurant portions can differ, so use the package label when you have one.
Banana nutrition facts (1 medium banana (about 118g))
| Nutrient | Amount |
|---|---|
| Calories | 105 kcal |
| Protein | 1.3 g |
| Carbohydrates | 27 g |
| Dietary fiber | 3.1 g |
| Total fat | 0.4 g |
| Potassium | 422 mg |
| Vitamin B6 | 0.4 mg |
Why banana can be a smart choice
- Gives quick, portable carbohydrates for workouts, commutes, and breakfasts.
- Adds potassium and vitamin B6 with no prep and no added sugar.
- Pairs well with protein sources such as Greek yogurt, cottage cheese, or protein smoothies.
Best ways to eat it
Use banana as part of a complete meal rather than eating it alone. A reliable plate structure is:
- Protein: eggs, tofu, fish, chicken, Greek yogurt, cottage cheese, beans, or a measured protein powder
- High-fiber plants: leafy greens, broccoli, berries, peppers, tomatoes, or other vegetables
- Measured energy source: banana, whole grains, legumes, nuts, oil, or avocado depending on the meal
This structure helps LeanEat estimate the meal more accurately because the camera can identify each component and the app can separate the calorie-dense items from the high-volume foods.
When to be careful
Bananas are healthy, but they are mostly carbohydrate. People managing blood glucose may do better with half a banana plus protein or fat.
Tracking tip
For photo-based calorie tracking, include the full plate, avoid extreme close-ups, and add a short note when the portion is hidden. LeanEat can recognize the food category from the image, but depth and hidden ingredients are easier to estimate when the plate is visible.
Bottom line
Banana can fit a strong nutrition plan when the portion matches your goal. Track the serving, pair it with protein and plants, and use brand labels when sodium, sugar, or added fat matters.
Frequently asked questions
How many calories are in a banana?
A medium banana has about 105 calories. Small bananas are closer to 90 calories; large bananas can exceed 120 calories.
Are bananas high in sugar?
A medium banana has about 14g natural sugar inside 27g total carbohydrate. Ripeness increases sweetness but not dramatically total calories.
Are bananas good before a workout?
Yes. Bananas digest easily and provide carbohydrates plus potassium, making them useful 30-90 minutes before training.
Are bananas good for weight loss?
They can be. The key is portioning and pairing with protein so a banana becomes part of a filling snack.
Should I track banana size?
Yes. Banana calories vary by size more than people expect. In LeanEat, include the whole banana in the photo for scale when possible.