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Bananas vs apples

By our estimate, apples are more filling per calorie than bananas: 5 versus 4 out of 5. Apples have fewer calories: 52 kcal per 100 g, versus 89 for bananas, so the same calories come with more grams of food.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 173944 and 171688

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Key differences

  • Neither is a meaningful source of protein: 1.2 and 0.5 g per 100 kcal.
  • Apples have fewer calories: 52 kcal per 100 g, versus 89 for bananas, so the same calories come with more grams of food.
  • They have similar fiber: 2.6 g per 100 g for bananas and 2.4 g for apples.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Banana; Apple, with skin.
NutrientBananasserving: 120 g (4 oz)Applesserving: 180 g (6.5 oz)Difference
Calories89 kcal per 100 g (3.5 oz)107 kcal per serving52 kcal per 100 g (3.5 oz)94 kcal per serving−37 kcal per 100 g (3.5 oz)−13 kcal per serving
Protein1.1 g per 100 g (3.5 oz)1.3 g per serving0.3 g per 100 g (3.5 oz)0.5 g per serving−0.8 g per 100 g (3.5 oz)−0.8 g per serving
Carbohydrates22.8 g per 100 g (3.5 oz)27.4 g per serving13.8 g per 100 g (3.5 oz)24.8 g per serving−9 g per 100 g (3.5 oz)−2.5 g per serving
of which sugars12.2 g per 100 g (3.5 oz)14.6 g per serving10.4 g per 100 g (3.5 oz)18.7 g per serving−1.8 g per 100 g (3.5 oz)+4.1 g per serving
Fiber2.6 g per 100 g (3.5 oz)3.1 g per serving2.4 g per 100 g (3.5 oz)4.3 g per serving−0.2 g per 100 g (3.5 oz)+1.2 g per serving
Fat0.3 g per 100 g (3.5 oz)0.4 g per serving0.2 g per 100 g (3.5 oz)0.3 g per serving−0.2 g per 100 g (3.5 oz)−0.1 g per serving
of which saturated0.1 g per 100 g (3.5 oz)0.1 g per serving0 g per 100 g (3.5 oz)0.1 g per serving−0.1 g per 100 g (3.5 oz)−0.1 g per serving
Water74.9 g per 100 g (3.5 oz)89.9 g per serving85.6 g per 100 g (3.5 oz)154.1 g per serving+10.7 g per 100 g (3.5 oz)+64.2 g per serving
Protein per 100 kcal1.2 g0.5 g−0.7 g
Estimated satiety (1 to 5)4 / 55 / 5+1
Holt satiety index (white bread = 100)118197+79

In bold, the value more favorable to satiety when the gap is clear. Difference: Apples minus Bananas. Source: USDA FDC 173944 and 171688.

Per typical serving

With typical servings, 120 g (4 oz) of bananas have about 107 kcal and 1.3 g of protein, and 180 g (6.5 oz) of apples about 94 kcal and 0.5 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, apples are more filling per calorie than bananas: 5 versus 4 out of 5.

Both were measured in people in the Holt satiety index (1995), where white bread scores 100: bananas scored 118 and apples 197. In that study apples were more filling for the same calories.

  • Bananas: Low energy density; moderate fiber per calorie; high water content.
  • Apples: Very low energy density; a lot of fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Bananas

  • If you have nausea or fill up quickly: they carry our “Easy to digest” tag.

Apples

  • If you want to eat more grams for the same calories: 52 kcal per 100 g.

On a GLP-1 medication

Bananas. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Apples. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Bananas: every nutrient, frequently asked questions, and similar foods.
  • Apples: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bananas, raw (FDC ID 173944).accessed .
  2. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) (FDC ID 171688).accessed .