Banana macros: calories, protein, fat, carbs
USDA macros — Banana
Numbers come from the same database the tool uses, so the blog and the Solver never disagree.
| Per | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 100 g | 85 | 0.7 g | 0.2 g | 20.1 g |
| 1 small (about 6") (101 g) | 86 | 0.7 g | 0.2 g | 20.3 g |
| 1 medium (about 7") (118 g) | 100 | 0.9 g | 0.3 g | 23.7 g |
| 1 large (about 8") (136 g) | 116 | 1 g | 0.3 g | 27.3 g |
A banana is a calorie-and-carb delivery vehicle. It has almost no protein and almost no fat, so it slots cleanly into a meal when carbs and calories are the limiting factor, not protein.
Why a banana is useful in a macro plan
Most "round out the meal" foods come with hidden fat or a meaningful protein contribution. A banana doesn't. That makes the math easier: if you have carbs and calories left for the day but you're already on target for protein and fat, a banana is one of the simplest ways to spend that budget without disturbing the other macros.
Ripeness matters less than you'd think for tracking purposes. The total carbs are roughly the same; only the ratio of sugars to starch shifts. From a macro standpoint, a ripe banana is a ripe banana.
When a banana earns the slot
- Post-workout, fast carbs. Quick to eat, quick to digest, easy to weigh.
- Filling a carb gap on a high-carb diet. Cheap, portable, no prep.
- Sweetening a high-protein meal without flour or sugar. Slice one into oats, Greek yogurt, or cottage cheese.
What it doesn't do
A banana will not move your protein number. If you're chasing a protein target and have plenty of carbs left, you're better off spending those calories elsewhere.