How healthy is banana?
Is banana healthy? Yes, in sensible portions. Banana scores 49/100 on the HowHealthyIs Score: 100 g provides 89 kcal, 8.7 mg vitamin C and 2.6 g fiber. Its sugar is natural and comes packaged with fiber and potassium, which makes it an easy pre-workout or breakfast fruit. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Banana ranks higher than 49% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C11%
- Fiber10%
- Potassium9%
- Magnesium7%
- Protein2%
- Iron2%
- Vitamin E1%
- Calcium0%
- Vitamin A0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 43 minus 1 = 42. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in banana?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 89 kcal | 105 kcal | |
| Protein | 1.1 g | 1.3 g | 3% |
| Carbohydrates | 23 g | 27 g | 10% |
| Fiber | 2.6 g | 3.1 g | 11% |
| Sugars | 12 g | 14 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.4 g | 0% |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 3 µg | 3.5 µg | 0% |
| Vitamin C | 8.7 mg | 10 mg | 11% |
| Vitamin E | 0.1 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 5 mg | 5.9 mg | 0% |
| Iron | 0.3 mg | 0.3 mg | 2% |
| Potassium | 358 mg | 422 mg | 9% |
| Magnesium | 27 mg | 32 mg | 8% |
| Sodium | 1 mg | 1.2 mg | 0% |
Source: USDA FoodData Central, "Bananas, raw" (FDC 173944). Values rounded.
Why is banana good for you?
- 10 mg vitamin C in 1 medium banana, 11% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 3.1 g fiber in 1 medium banana, 11% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- Quick energy before exercise
- Sweetening oatmeal or smoothies without added sugar
What should you watch out for?
- Riper bananas are sweeter and raise blood sugar a little faster. Pairing one with yogurt or nuts slows that down.
- High in potassium. If you have been told to limit potassium, ask your care team about portions.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.