Banana Nutrition Facts: Health Benefits and Dietary Impact

Bananas are a staple in most diets around the world, and they’re one of the most popular fruits in the U.S. (lagging just behind apples and oranges — stiff competition).

Not only are they affordable and endlessly versatile, but banana nutrition also supplies essential vitamins and minerals to support overall health and wellness. It’s a win-win, really.

While bananas can be part of a balanced diet for weight loss, they aren’t miracle workers. Knowing how to incorporate them into your diet in a way that aligns with your health goals is key.

We’re breaking down everything you need to know about banana nutrition, from how much sugar is in a banana to how bananas can support weight management.

If you Googled “how much potassium in a banana” or “how much protein in a banana,” we’ve got you.

According to the USDA (United States Department of Agriculture), one medium banana contains:

• Calories: 113

• Total fat: 0 grams

• Carbohydrates: 26.4 grams

• Dietary fiber: 2 grams

• Protein: 0.9 grams

• Total sugars: 18.2 grams

• Magnesium: 32.2 milligrams

• Calcium: 5.8 milligrams

• Phosphorus: 25.3 milligrams

• Potassium: 375 milligrams

• Sodium: 4 milligrams

Banana Calories

With roughly 100 calories in a banana (or just over), it’s a relatively low-calorie food option.

Most of those calories come from carbohydrates, but bananas provide a nutrient-dense source of energy, making them a satisfying and naturally sweet snack.

Carbs in Bananas

The carb composition in bananas shifts as the fruit ripens.

Generally speaking, the level of sweetness can be gauged by color:

• Green bananas are firm, higher in resistant starch, and lower in sugar.

• Yellow bananas strike a balance between starch and sugar.

• Spotted or brown bananas are mostly sugar, giving them their soft texture and extra sweetness.

Early on, bananas are packed with resistant starch, a type of fiber-like carb that digests slowly. But as they ripen, those starches break down into simpler sugars like fructose and glucose, making the fruit sweeter.

Fiber in Bananas

Do bananas have fiber? Yes, bananas are a solid source of dietary fiber, mostly made up of resistant starch.

Besides resistant starch, bananas contain pectin, a water-soluble fiber that increases as the fruit ripens. This is why riper bananas tend to be softer. Both resistant starch and pectin contribute to digestive health — we’ll explore more ahead.

Vitamins and Minerals in Bananas

Bananas pack a punch when it comes to essential nutrients.

They’re an excellent source of vitamin C, folate, vitamin B6, and potassium, to name a few — all of which play key roles in overall health.

Banana Potassium Content

Wondering how much potassium is in a banana, exactly? 

One medium banana has about 375 milligrams of potassium (an electrolyte). This makes up nine percent of the daily value (DV) — a guideline for how much of a nutrient you need for optimal health.

For an idea of how that fits into a daily diet, women should aim for 2,600 milligrams of potassium per day to support muscle function, heart health, and hydration.

What are bananas good for when it comes to overall health? Now that you know the nutritional highlights of bananas, let’s break down how they translate into real benefits.

1. Bananas for Heart Health

Bananas are super heart-healthy, thanks to their potassium, fiber, and antioxidant content.

Potassium helps keep blood pressure in check by counteracting sodium’s effects, reducing strain on blood vessels, and lowering the risk of hypertension (high blood pressure). Studies on older women have also linked a potassium-rich diet to a lower risk of stroke.

As for fiber, it helps reduce LDL cholesterol (short for low-density lipoprotein, colloquially known as “bad cholesterol“). This can support heart health and lower the risk of heart disease.

Last but not least, one of the antioxidant flavonoids in bananas — known as catechins — has been linked to lots of health benefits, including a lower risk of cardiovascular disease.

2. Bananas for Digestive Health

Bananas also support gut health in several ways, thanks to their unique mix of fiber, resistant starch, and prebiotics.

Unripe bananas, in particular, are rich in resistant starch, which ferments in the large intestine and produces short-chain fatty acids. These fatty acids help nourish gut cells, reduce inflammation, and promote digestive health.

As bananas ripen, their resistant starch content decreases, but they still provide prebiotics — compounds that feed the probiotics (beneficial bacteria) in your gut. A healthy microbiome can improve digestion, keep things moving, and even boost immune function.

Because of these benefits, bananas are often recommended for those recovering from digestive issues like diarrhea or constipation.

3. Bananas for Weight Management

Bananas can definitely be part of a balanced diet, especially if you’re working on maintaining a healthy weight.

With high fiber content, they help keep blood sugar levels steady and support that full, satisfied feeling — making them a stellar snack when you’re craving something tasty and nutritious.

Here’s a more detailed breakdown of how bananas can support weight management:

• They fill you up efficiently. The fiber in bananas slows digestion, helping you stay satisfied and making it easier not to snack between meals or overeat.

• They help with mineral absorption. Research has linked eating fiber-rich foods with a lower risk of obesity, partly because they can reduce fat and cholesterol absorption while improving nutrient uptake.

• They can help balance blood sugar levels. Stable blood sugar levels can help prevent energy crashes and cravings, making it easier to stick to healthy eating habits. Keep in mind that older studies suggest this effect is strongest in less-ripe bananas since they contain more resistant starch. Overripe bananas have more simple sugars and may cause quicker spikes.

• They provide a natural energy boost. Bananas offer a quick, affordable way to eat carbohydrates for energy, which you need to power through a workout. They’re a good addition to a high-protein breakfast or a pre-workout snack, especially since they don’t bring the extreme sugar spikes that come with many processed foods.

• They can satisfy your sweet tooth naturally. Bananas are naturally sweet — nature’s candy, if you will. So, having a little banana with dark chocolate, for instance, can be a weight-loss-friendly alternative to refined treats.

Of course, weight management is about more than just any one food. Regular exercise, hydration, and quality sleep all play key roles. And for some, lifestyle changes alone may not be enough.

If you’ve struggled with weight loss despite consistent efforts, GLP-1s or oral weight loss medications may be worth exploring, particularly if a medical condition is making it harder to reach your goals. If you’re curious, connecting with a healthcare provider through Hers can help you determine the best path forward.

Okay, so banana benefits are far and wide. They’re awesome. But just like everything else in life, there are a few potential downsides to keep in mind.

Bananas Have a Higher Glycemic Index When Overripe

If you’re keeping an eye on blood sugar or managing type 2 diabetes, it’s a good idea to stick to less-ripe bananas.

The cool thing is, you can tell what you’re going to get just by looking at the banana peel. The greener and less spotty a banana, the more resistant starch it has — that’s what helps balance out the sugar hit.

Do bananas have protein? Yes, but not much. So pairing them with protein or healthy fats (like a handful of nuts or a spoonful of almond butter) may help slow that sugar absorption.

Bananas Could Interact With Blood Pressure Medications

Bananas are packed with potassium, which is great for heart health. But if you’re on blood pressure meds like ACE (angiotensin-converting enzyme) inhibitors or potassium-sparing diuretics, too much potassium could throw things off, according to animal studies.

This isn’t a huge concern for most people, and normal amounts of bananas should still be fine. Either way, it’s always best to check with your healthcare provider to be sure.

Remember: Bananas Are Good in Moderation

Bananas can be part of a healthy diet, but like anything, they’re best in moderation. This fruit has natural sugars, and eating bananas in excess could tack on excess carbs or lead to blood sugar spikes.

In other words, don’t just plop lots of bananas into a blender every morning. Instead, focus on holistic changes and incorporate bananas into healthy recipes (like healthy banana bread or on top of an overnight oats recipe), paying extra attention to portion sizes.

You might be wondering what the deal is with plantains and how they compare to bananas.

Here’s the scoop: Plantains and bananas belong to the same fruit family, known as the Musa genus. You can think of them as cousins — they’re related but definitely different.

Plantains are larger and much more starchy than bananas. They’re typically not as sweet, which is why they’re usually cooked before eating. Meanwhile, bananas are most often eaten raw.

When it comes to health and weight loss, there’s no real “winner“ between bananas and plantains. Both have their perks.

But if you’re after a higher fiber or resistant starch boost (which can help keep you fuller longer and stabilize blood sugar), green plantains might be your better bet. They’re richer in fiber and resistant starch, supporting digestion and weight management.

Incorporating bananas into your diet can be a simple and nutritious way to support overall health and weight management — when done thoughtfully. Though they aren’t a magic bullet, bananas offer fiber, essential nutrients, and natural energy that can fit into a balanced eating plan.

We have to give credit where it’s due: Gwen Stefani did more for banana PR than any nutrition label ever could. (Say it with us now: “This ish is bananas. B-A-N-A-N-A-S!“)

Here are some key takeaways to keep in mind about banana health benefits and nutrition:

• A banana can be a satisfying, nutrient-dense snack. It provides fiber, vitamins, and minerals that support digestion, heart health, and energy levels.

• Ripeness impacts nutrition. Greener bananas are higher in resistant starch and lower in sugar, while riper ones are sweeter and easier to digest.

• Balance is key. Pairing bananas with protein or healthy fats (like nut butter or Greek yogurt) can help keep blood sugar stable and promote fullness.

Looking for more guidance on balanced eating for weight management? Check out our weight loss-friendly grocery shopping guide.

And if weight management has been a challenge despite consistent efforts, exploring medical weight loss options might be worth considering. You can start by taking our free online assessment.