# Bananas, raw: calories and nutrition
Canonical: https://nutritionizm.com/food/bananas-raw/
Last verified: 2026-10-26
Source: USDA FoodData Central (ID: 173944)
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Raw bananas give about 89 kcal, 1.09 g protein, 0.33 g fat, 22.84 g carbs (including 12.23 g sugars) and 2.6 g fiber per 100 g.

## Nutrient profile (per 100 g)

| Nutrient | Per 100 g | % Daily Value |
| --- | --- | --- |
| Calories | 89 kcal | 4% |
| Total Fat | 0.3 g | 0% |
| Saturated Fat | 0.1 g | 1% |
| Total Carbohydrate | 22.8 g | 8% |
| Sugars | 12.2 g | 24% |
| Dietary Fiber | 2.6 g | 9% |
| Protein | 1.1 g | 2% |
| Sodium | 1 mg | 0% |
| Calcium | 5 mg | 0% |
| Folate | 20 µg | 5% |
| Iron | 0.3 mg | 1% |
| Magnesium | 27 mg | 6% |
| Potassium | 358 mg | 8% |
| Vitamin A | 3 µg | 0% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 8.7 mg | 10% |
| Vitamin D | 0 µg | 0% |
| Zinc | 0.2 mg | 1% |

## Standard servings

- 1 cup, mashed: 225 g
- 1 cup, sliced: 150 g
- 1 extra small (less than 6" long): 81 g
- 1 small (6" to 6-7/8" long): 101 g
- 1 medium (7" to 7-7/8" long): 118 g
- 1 large (8" to 8-7/8" long): 136 g
- 1 extra large (9" or longer): 152 g
- 1 NLEA serving: 126 g

## What is in it
A 100 g serving of raw banana contains 89 kcal of energy. It provides 1.09 g protein, 0.33 g total fat (0.112 g saturated), 22.84 g carbohydrates, and 12.23 g total sugars. Fiber is 2.6 g. Key minerals include 358 mg potassium, 27 mg magnesium, 5 mg calcium, and 0.26 mg iron. Vitamins are 8.7 mg vitamin C, 3 µg vitamin A, and small amounts of zinc and folate.

## What it means for your health
The natural sugars give quick energy, while the fiber may help keep digestion regular. Potassium supports normal heart function, and vitamin C is an antioxidant that may aid immune health. Because the fat and sodium are low, bananas fit well in a balanced diet. Studies suggest that high added‑sugar intake is linked to heart disease, but the sugars in whole fruit are naturally occurring.

## Good to know
One medium banana (about 118 g) is a common serving. Bananas are low in saturated fat and sodium. They can be eaten fresh, sliced, or mashed in recipes. This is general education, not medical advice.

## Cited research (DOI)

- https://doi.org/10.1001/jamainternmed.2013.13563
- https://doi.org/10.1111/obr.12040
- https://doi.org/10.1002/14651858.cd000980.pub4