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How many calories do bananas of different sizes contain?

Bananas contain approximately 100 calories, but this may vary depending on the size of the fruit and how you eat it. Here are the calories in a standard banana size:

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

If you're not sure about banana size, you can estimate that the average banana contains about 100 calories.

About 93% of the calories in bananas come from carbohydrates, 4% from protein, and 3% from fat.

How many carbs are in a banana?

Bananas are composed almost entirely of water and carbohydrates.

People who are concerned about their carbohydrate intake are interested in knowing how much carbohydrate is in their food.

This is the carbohydrate content of a standard banana size:

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

One banana also contains 2-4 grams of fiber, depending on its size. If you are calculating "net" carbs (net carbs = total carbs - fiber), you can subtract 2-4 grams.

Additionally, the ripeness of a banana may affect its carbohydrate content.

Generally speaking, green or unripe bananas contain less digestible carbohydrates than ripe bananas.

Unripe (green) bananas contain more resistant starch

immature banana

The main nutritional component of bananas is carbohydrates, but the composition of carbohydrates changes dramatically during the ripening process.

Unripe bananas contain a lot of starch, some of which is resistant starch.

Because the starch in bananas converts to sugar during ripening, yellow bananas contain much less resistant starch than green bananas. In fact, fully ripe bananas contain less than 1% resistant starch.

Resistant starch is a type of indigestible carbohydrate that can evade digestion and function similarly to fiber in the body.

It reaches the colon undigested. There, it feeds friendly gut bacteria.

When bacteria digest resistant starch, they form gases and short-chain fatty acids, which are important for digestive health.

Approximately 95% of SCFAs are then rapidly absorbed by colon cells and used by the body for energy.

So while resistant starches don't produce as many calories as regular carbohydrates during digestion, they may be converted into short-chain fatty acids that provide calories later.

Therefore, green and yellow bananas may end up providing similar amounts of calories.

Bananas contain many other beneficial nutrients

Bananas contain a lot of vitamins and minerals.

One medium banana contains:

  • Fiber: 3.1 grams
  • Vitamin B6: 25% of daily value
  • Vitamin C: 11% of daily value
  • Manganese: 14% of daily value
  • Potassium: 12% of daily value
  • Folic acid: 6% of daily value
  • Riboflavin (vitamin B2): 5% of daily value

Bananas are delicious and nutritious. They make a great, healthy, low-calorie snack.

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