Banana

Q: How many calories in cup of banana?

About 346 calories, with roughly 3.9g of protein. cup weighs about 100g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

346

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 3.5 oz

Calories

346

Protein

3.9g

Carbs

88.3g

Fat

1.8g

Protein 4% Carbs 92% Fat 4%

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Banana is 47g of sugar, wrapped in 9.9g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

—

For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 346 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener banana has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber9.9 g35%

Sugar47.3 g—

Saturated fat0.698 g3%

Cholesterol0 mg0%

Sodium3 mg0%

Potassium1491 mg32%

Calcium22 mg2%

Iron1.15 mg6%

Magnesium108 mg26%

Zinc0.61 mg6%

Vitamin C7 mg8%

Vitamin E0.39 mg3%

Vitamin A12 mcg1%

Vitamin D0 mcg0%

Vitamin B60.44 mg26%

Vitamin B120 mcg0%

Folate14 mcg4%

Niacin2.8 mg18%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Avocado

186 fewer calories per 100g · +13g fat.

Cal160 Protein2 g Fat14.7 g

Orange Peel

249 fewer calories per 100g.

Cal97 Protein1.5 g Fat0.2 g

Banana

257 fewer calories per 100g.

Cal89 Protein1.1 g Fat0.3 g

Common questions

The stuff people actually ask.

How many calories in cup of banana?

About 346 calories, with roughly 3.9g of protein. cup weighs about 100g. Use the slider above for any other portion.

Does a ripe banana have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is banana actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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