How Many Calories in Banana?
1 banană medie (120g) = 107 kcal
Nutritional Values per 100g
Standard Serving
1 banană medie (120g) contains 107 calories.
Best time: Perfect post-workout or as an energizing snack
Benefits
- ✓Excellent source of potassium - essential mineral for muscle function and blood pressure regulation
- ✓Provides quick and sustained energy for athletes through a mix of natural sugars
- ✓Aids muscle recovery post-workout by replenishing glycogen stores
- ✓Rich in vitamin B6 which supports serotonin production and protein metabolism
- ✓Contains resistant starch (in less ripe bananas) with beneficial prebiotic effects
Considerations
- !More calories than most fruits - watch portions in low-calorie diets
- !Medium-high glycemic index - better consumed post-workout rather than in the evening
- !Very ripe bananas have a higher glycemic index than slightly green ones
FitAzi Tip
FitAzi AI suggests bananas post-workout for rapid muscle glycogen replenishment. Eat it within 30-60 minutes after exercise alongside a protein source to maximize muscle protein synthesis. A banana with Greek yogurt is a top post-workout combination.
Frequently Asked Questions
A small banana (about 90g) has 80 calories, with 1g protein, 21g carbs and 0.3g fat. It's a light snack, good before a workout for a quick energy boost.
A medium banana (about 120g) has 107 calories, with 1.3g protein, 27.6g carbs and 0.4g fat. It's the standard portion used on most nutrition labels and the most commonly eaten size.
A large banana (about 150g) has 134 calories, with 1.7g protein, 34.5g carbs and 0.5g fat. Even at a large size, banana remains a food with moderate calorie density, useful as a quick energy source.
No, the total calories stay practically identical - around 89 kcal/100g either way. The difference is in the type of carbohydrate: green bananas contain more resistant starch (with a prebiotic effect and lower glycemic index), and as the banana ripens, that starch converts into simple sugars that digest faster. Calorie-wise the difference is negligible; the real change is in digestion speed and the sweeter taste of a ripe banana.
Dried banana or banana chips have between 300 and 520 kcal/100g, significantly more than fresh banana (89 kcal/100g), because removing the water concentrates the natural sugar, and many commercial chips are also fried in oil. A small 30g portion of banana chips can have 90-155 calories, so check the label and prefer the oven/sun-dried version over the fried one.
Yes, in moderation. At 89 kcal/100g, banana has a moderate calorie density - neither the lowest nor the highest among fruits - but offers fiber, potassium and good satiety thanks to its starch. For weight loss, a medium banana (107 calories) fits easily as a snack or breakfast addition, but large portions (2-3 bananas) can quickly add 250-300 calories, so count them as part of your daily budget.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.