Banana Macros: The Complete Nutrition Guide
Bananas are nature’s perfect pre-workout snack and one of the most convenient carb sources available. Packed with natural sugars, potassium, and fiber, bananas provide quick energy while fitting easily into any macro-tracking lifestyle. Here’s everything you need to know about banana macros.
Quick Macro Summary
Per 100g (raw):
| Macro | Amount |
|---|---|
| Calories | 89 kcal |
| Protein | 1.1g |
| Carbohydrates | 23g |
| Fat | 0.3g |
| Fiber | 2.6g |
| Sugar | 12g |
Per medium banana (118g, without peel):
| Macro | Amount |
|---|---|
| Calories | 105 kcal |
| Protein | 1.3g |
| Carbohydrates | 27g |
| Fat | 0.4g |
| Fiber | 3.1g |
| Sugar | 14g |
Detailed Nutritional Breakdown
Carbohydrate Profile
Bananas are primarily a carbohydrate source, with 23g per 100g of fruit. The carb composition varies based on ripeness:
Green/Unripe Banana:
- Higher resistant starch (up to 80% of carbs)
- Lower sugar content
- Lower glycemic index (around 30)
- Better for sustained energy
Yellow/Ripe Banana:
- Resistant starch converts to simple sugars
- Higher sugar content (12-14g per 100g)
- Moderate glycemic index (around 51)
- Better for quick energy
Brown/Overripe Banana:
- Almost all starch converted to sugar
- Highest glycemic index (around 62)
- Best for immediate energy needs
Fiber Content
Bananas provide 2.6g of fiber per 100g, including:
- Pectin: Water-soluble fiber that moderates blood sugar response
- Resistant starch: Acts like fiber, feeds beneficial gut bacteria
Protein and Fat
Bananas are not a significant protein or fat source:
- Protein: 1.1g per 100g (minimal)
- Fat: 0.3g per 100g (negligible)
This makes bananas ideal for filling carb macros without impacting protein or fat targets.
Key Micronutrients
Bananas are famously rich in:
- Potassium: 358mg per 100g (10% DV) — supports muscle function and hydration
- Vitamin B6: 25% DV — important for energy metabolism
- Vitamin C: 15% DV — antioxidant support
- Magnesium: 7% DV — muscle and nerve function
- Manganese: 14% DV — bone health and metabolism
Banana Size Guide and Macros
Banana sizes vary significantly. Here’s a breakdown:
| Size | Length | Weight (no peel) | Calories | Carbs | Protein |
|---|---|---|---|---|---|
| Extra Small | Under 6” | 81g | 72 | 19g | 0.9g |
| Small | 6-7” | 101g | 90 | 23g | 1.1g |
| Medium | 7-8” | 118g | 105 | 27g | 1.3g |
| Large | 8-9” | 136g | 121 | 31g | 1.5g |
| Extra Large | Over 9” | 152g | 135 | 35g | 1.7g |
Pro tip: The average banana at most grocery stores is medium-sized. When in doubt, log 105 calories and 27g carbs.
Banana Variations and Their Macros
By Type
| Banana Type | Calories/100g | Carbs | Notes |
|---|---|---|---|
| Cavendish (standard) | 89 | 23g | Most common variety |
| Baby bananas | 89 | 23g | Same macros, smaller portion |
| Red bananas | 90 | 23g | Slightly sweeter |
| Plantains (raw) | 122 | 32g | Must be cooked |
| Plantains (cooked) | 116 | 31g | Popular in Latin cuisine |
By Preparation
| Preparation | Calories/100g | Carbs | Fat | Notes |
|---|---|---|---|---|
| Raw | 89 | 23g | 0.3g | Standard |
| Frozen | 89 | 23g | 0.3g | Same macros |
| Dried/chips | 346 | 88g | 1.8g | Concentrated |
| Banana chips (fried) | 519 | 58g | 33g | High fat added |
| Mashed | 89 | 23g | 0.3g | Same macros |
Warning: Banana chips are a macro trap. Fried varieties have 6x the calories of fresh bananas due to added oil.
How Bananas Fit Your Macro Diet
For Pre-Workout Energy
Bananas are ideal 30-60 minutes before training:
- Quick-digesting carbs for immediate energy
- Potassium to prevent cramping
- Low fat and fiber means no stomach issues
Pre-workout combo: 1 medium banana + 20g whey protein = 130 cal, 27g carbs, 21g protein, 1g fat
For Post-Workout Recovery
Pair with protein for optimal recovery:
- Replenishes glycogen stores
- Natural sugars spike insulin for nutrient delivery
Post-workout combo: 1 banana + 1 cup Greek yogurt = 235 cal, 40g carbs, 19g protein, 1g fat
For Bulking
Bananas help hit carb goals easily:
- Calorie-dense compared to vegetables
- Easy to add to shakes and meals
- Convenient, no prep required
Mass gainer shake: 2 bananas + 2 cups milk + 1 scoop protein + 2 tbsp peanut butter = 700 cal, 80g carbs, 45g protein, 25g fat
For Cutting
Use strategically around workouts:
- Stick to smaller bananas (80-100 cal)
- Time around training when you need carbs
- Avoid overripe bananas (higher GI, less filling)
Meal Ideas Using Bananas
Breakfast Options
- Protein Pancakes: Mashed banana + eggs + oats blended and cooked
- Banana Oatmeal: Sliced banana over oatmeal with cinnamon
- Greek Yogurt Bowl: Banana slices + Greek yogurt + granola + honey drizzle
Smoothie Recipes
- Classic Protein Shake: Banana + milk + whey protein + ice
- Green Smoothie: Banana + spinach + almond milk + protein powder
- PB Banana: Banana + peanut butter + chocolate protein + oat milk
Healthy Desserts
- Frozen Banana Bites: Banana slices dipped in dark chocolate, frozen
- Nice Cream: Frozen banana blended = ice cream texture, no added sugar
- Banana Bread Protein Bites: Mashed banana + oats + protein powder, baked
Quick Snacks
- Banana + Peanut Butter: 200 cal, 30g carbs, 7g protein, 9g fat
- Banana + Almonds (14): 205 cal, 30g carbs, 5g protein, 9g fat
- Banana alone: 105 cal, 27g carbs, 1g protein, 0g fat
Comparison to Similar Carb Sources
| Food (per 100g) | Calories | Carbs | Fiber | Sugar |
|---|---|---|---|---|
| Banana | 89 | 23g | 2.6g | 12g |
| Apple | 52 | 14g | 2.4g | 10g |
| Orange | 47 | 12g | 2.4g | 9g |
| Mango | 60 | 15g | 1.6g | 14g |
| White rice (cooked) | 130 | 28g | 0.4g | 0g |
| Sweet potato | 86 | 20g | 3g | 4g |
| Oatmeal (cooked) | 68 | 12g | 1.7g | 0g |
Key insight: Bananas offer more carbs per 100g than most fruits, making them efficient for hitting carb goals. Their potassium content is also superior.
Tips for Tracking Banana Macros
Accurate Measuring
- Weigh without the peel — The peel accounts for about 35% of total weight
- Use a food scale — Banana sizes vary more than you’d think
- Log specific size — Don’t default to “medium” if yours is clearly large
Ripeness Matters for Goals
- Blood sugar management: Choose greener bananas (lower GI)
- Pre-workout: Choose ripe yellow bananas (faster energy)
- Baking: Overripe bananas are sweeter, no added sugar needed
Storage and Prep
- Room temperature: Ripens in 2-3 days
- Refrigerator: Slows ripening (peel darkens but fruit stays good)
- Freezer: Freeze peeled for smoothies (lasts months)
Common Banana Macro Questions
Do bananas make you gain weight? No — bananas have 89 calories per 100g, which is moderate for fruit. Weight gain comes from overall calorie surplus, not individual foods. Bananas are actually quite filling due to fiber and resistant starch.
Are bananas high in sugar? Bananas contain 12g of natural sugar per 100g, which is moderate. This sugar comes with fiber, vitamins, and minerals — unlike added sugars. For context, a can of soda has 39g of added sugar.
When should I eat a banana? Best times:
- Pre-workout (30-60 min before) for energy
- Post-workout for glycogen replenishment
- Breakfast for sustained morning energy
- As a snack when carb-focused
Can I eat bananas on keto? One medium banana has 27g carbs, which exceeds most keto daily limits (20-50g). Bananas are not keto-friendly.
Are green bananas better for macros? Same macros, different digestion. Green bananas have more resistant starch, which acts like fiber and has a gentler blood sugar impact. Choose based on your goals.
The Bottom Line
Bananas provide 89 calories and 23g of carbs per 100g, making them an excellent natural carb source for active individuals. Their potassium content, convenience, and versatility make bananas a staple for anyone tracking macros. Time them around workouts for best results, and choose ripeness based on your energy needs.
Macro summary (medium banana):
- Calories: 105
- Carbs: 27g (great for energy)
- Protein: 1.3g (minimal)
- Fat: 0.4g (negligible)
- Fiber: 3.1g (moderate)