[Article updated on 19/09/2023]
After the apple, the banana is the second most consumed fruit in France. How many calories are in a banana? This question is asked by many people who are following a slimming diet. Although fresh fruits are considered a healthy and valuable product, some people exclude them from the menu. Does banana really make you gain weight? Or maybe you should be more concerned about its glycemic index?
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
How many calories are in a banana?
100 g of bananas (including the skin) corresponds to 89 kcals. The riper a banana, the more calories it contains. In addition, its glycemic index also increases. This means that it causes a rapid spike in insulin levels in the blood. Dried bananas contain many more calories. 100g of dried bananas provides around 400 calories.
Banana: protein, carbohydrate and lipid content
The calories in a banana come from 4% protein, 93% carbohydrates, and 3% fat. The amount of carbohydrate (22.8 g) in the form of fructose should not worry you, as it is quickly broken down into glucose, providing energy for training and intense activities. Note, glucose is the main source of energy for effective work of the brain.
Banana nutritional values table
| Nutrients | Banana: content per 100 grams |
| Carbohydrates | 22.8g |
| -with sugar | 12.2g |
| -of which starch | 5.38g |
| -including dietary fiber | 2.6g |
| Proteins | 1.09g |
| Lipids | 0.33g |
| -including cholesterol | 0 mg |
| -of which saturates | 0.112g |
| Potassium | 358 mg |
| Sodium | 1mg |
| Water | 74.9g |
How much does a banana weigh on average?
A banana weighs on average 130 g and provides approximately 116 calories (kcal). To visualize how much it actually is, keep in mind that the amount of calories in a medium sized banana (130g) is similar to the amount of calories in say 2 apples, 1 slice of cheese, 1 slice of bread, half a glass of milk and 6 teaspoons of sugar.
To burn these calories (116 kcal), you must, for example, cycle for at least 17 minutes, swim for 14 minutes or run for 12 minutes.
Vitamin and mineral content of bananas
Bananas are very valuable fruits. They contain not only valuable minerals, but also vitamins and dietary fiber. And that’s not all ! There is also tryptophan in bananas. This compound causes the body to release serotonin (the happy hormone), which improves your mood. Thanks to the presence of inulin (a prebiotic), these fruits promote the development of good bacterial flora in the intestines. Bananas contain:
- vitamin B6;
- vitamin C.
- provitamin A.
- Vitamin E.
- vitamin K
- potassium
- magnesium
- phosphorus
Do bananas contain food additives?
A banana contains organic acids, at a rate of 0.6 g per 100g serving.
What are the health benefits of bananas?
Bananas are a great fruit for everyone. Not only infants can eat it, but also breastfeeding women and the elderly. As benefits, banana:
- normalizes blood pressure and protects the heart;
- protects against the formation of ulcers;
- prevents stomach problems;
- supports the work of the digestive tract;
- is a prebiotic;
- fights against neurodegenerative diseases, such as dementia;
- soothes nausea and heartburn in pregnant women;
- protects the health of the digestive tract;
- strengthens muscles;
- fights fatigue;
- also reduces the risk of cardiovascular diseases;
- provides a feeling of satiety which prevents overeating;
- fights anemia;
- contributes to good mood;
- is a precious ally for the skin.
The high potassium concentration also helps you stay focused and ward off stress. Indeed, in moments of maximum tension, the body tends to burn a large quantity of this substance. The best way to replenish it is to eat a banana regularly.
Do bananas make you fat?
It’s a real urban legend that hovers around the consumption of this much-loved exotic fruit. For years, it was thought that eating bananas regularly could lead to weight gain. This myth has been fueled by the fact that the fruit contains a good amount of sugar and calories.
This ancient belief must be dispelled, given in hand: the banana is in fact an essential fruit in our diet, rich in vitamins and with beneficial properties. It is a complete food suitable for any diet, especially that of athletes.
A ripe banana contains between 1 and 2% starch and acquires the classic sweet flavor that characterizes it. In addition to sugars, bananas also contain other beneficial substances such as water present at 47% and dietary fiber at 2.6% which do not lead to any weight gain.
Why deprive yourself of an inexpensive superfruit, available at any time of the year and so tasty and healthy? Don’t do it, because bananas are not fattening!