How Many Calories Are in a Banana?

One medium banana, weighing about 110–120 grams, contains an average of 90–105 calories. The amount can vary slightly with the banana’s size and ripeness, so the exact answer depends on whether it is small, medium, or large. Most of a banana’s calories come from its natural sugars. As it ripens, some starch turns into sugar, making it taste sweeter and potentially changing its calorie count slightly. The calorie difference between a greenish, unripe banana and a fully ripe one is usually small.

How Do Calories Vary by Banana Size?
A banana’s size can noticeably affect its total calories:

• A small banana (about 90–100 grams) contains an average of 80–90 calories.
• A medium banana (about 110–120 grams) contains an average of 95–105 calories.
• A large banana (about 130–150 grams) can contain up to 120 calories.
• Dried banana slices have many more calories than the same weight of fresh banana because they have lost water.
• These are approximate ranges. For a more exact estimate, weigh the banana.

What Mistakes Should You Avoid When Counting Calories in a Banana?
A few common assumptions can give you a misleading estimate:

• Assuming every banana is the same size and has the same number of calories.
• Assuming dried or banana-chip snacks have the same calories as fresh banana.
• Forgetting to count other smoothie ingredients, such as honey or milk, when adding up the total calories.
• Assuming ripeness makes a major difference to calories; the difference is usually small.

How Can You Include Bananas in a Balanced Diet?
Bananas contain potassium and fiber and can fit into a balanced diet in reasonable portions. If you track calories, taking the banana’s size into account can help you estimate your daily intake more accurately. Since the calorie count varies with size, using approximate ranges is more realistic than relying on an exact number.

Should You Eat a Banana Before or After Exercise?
A banana’s natural sugars are quickly digested, and it contains potassium, making it a convenient snack before or after exercise. The total calories depend on whether you eat it on its own or with another food, such as nut butter.

How Many Calories Are in a Banana Smoothie?
Bananas are often used in smoothies, but the total calories come from more than the banana alone. Milk, yogurt, honey, and other ingredients also contribute. Depending on the ingredients, a glass of banana smoothie can contain 150 calories at the low end and 300 calories at the high end. If you track calories, measure each ingredient separately for a more accurate total.

How Do the Calories in Dried Banana Compare with Fresh Banana?
Because it has lost water, dried banana contains more concentrated sugars and calories than the same weight of fresh banana. A small handful of dried banana can have as many calories as several fresh bananas. For this reason, the suggested portion of dried fruit is much smaller than a portion of fresh fruit.

A medium banana averages 90–105 calories, although the amount varies with size. It can be a practical, low-calorie snack.