Fruit
Banana
The original grab-and-go snack: naturally sweet, energising and rich in potassium. Here is its full nutrition and the recipes on the site that use it.
Nutrition facts
| Nutrient | Per 100g | Per 118g serving |
|---|---|---|
| Calories | 89 | 105 |
| Protein | 1.1 g | 1.3 g |
| Carbs | 23 g | 27.1 g |
| Fat | 0.3 g | 0.4 g |
| Fibre | 2.6 g | 3.1 g |
| Sugar | 12 g | 14.2 g |
| Calcium | 5 mg | 5.9 mg |
| Potassium | 358 mg | 422.4 mg |
| Iron | 0.3 mg | 0.4 mg |
| Omega-3 | 0.03 g | 0 g |
| Vitamin C | 9 mg | 10.6 mg |
| Zinc | 0.2 mg | 0.2 mg |
Per 100 g. Values are approximate and vary by source.
Why banana is good for you
Bananas are best known for their potassium, a mineral important for blood pressure, fluid balance and muscle function. They provide quick, natural energy from carbohydrates, which is why they are a favourite before and after exercise.
They also offer vitamin B6, vitamin C and fibre, and their natural sweetness makes them a healthy way to sweeten smoothies, oats and bakes without added sugar.
For more, explore our related guide.
How to eat it
Sweet
- Sliced over oats or yogurt
- Blended into smoothies
- Mashed into pancakes
- Frozen for "nice cream"
Savoury
- With peanut butter
- In wholegrain bakes
- Alongside eggs at breakfast
- As a pre-workout snack
Recipes & ideas with banana
Ways to put it to use across the site, from full recipes to guides and side-by-side comparisons.
Featured in 3 food lists
Banana qualifies for these ranked guides on the site.
Frequently asked questions
How much protein is in banana?
Banana has around 1.1 g of protein per 100 g, or roughly 1.3 g in a 118 g serving.
How many calories are in banana?
Around 89 calories per 100 g, or about 105 in a 118 g serving.