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Fruits

Banana

Bananas are 75% water, so 100 g (3.5 oz) brings only 89 kcal and 2.6 g of fiber.

USDA description: Banana

  • Easy to digest
  • Low energy density

Estimated satietyHow it is calculated

Starting point+1
Low energy density+1
Moderate fiber per calorie+1
High water content+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): 118 (white bread = 100).

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Sources
8 primary
Data
USDA FDC 173944

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Nutrition facts

Calories
107 kcal per serving
89 kcal per 100 g (3.5 oz)
Protein
1.3 g per serving
1.1 g per 100 g (3.5 oz)
Carbohydrates
27.4 g per serving
22.8 g per 100 g (3.5 oz)
of which sugars
14.6 g per serving
12.2 g per 100 g (3.5 oz)
Fiber
3.1 g per serving
2.6 g per 100 g (3.5 oz)
Fat
0.4 g per serving
0.3 g per 100 g (3.5 oz)
of which saturated
0.1 g per serving
0.1 g per 100 g (3.5 oz)
Water
89.9 g per serving
74.9 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Bananas, raw (FDC ID 173944), accessed September 23, 2026.

A typical 120 g (4 oz) serving provides about 107 kcal, 1.3 g of protein, and 3.1 g of fiber.

The typical serving (120 g (4 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The fruit called banana in English is plátano in Spain and Mexico, banana in Argentina, Uruguay and Paraguay, guineo in Puerto Rico, the Dominican Republic and Ecuador, and cambur in Venezuela. It should not be confused with the plantain or cooking banana, which is starchier and eaten fried, boiled or baked. This page covers raw banana, with 89 kcal and 12.2 g of sugars per 100 g according to USDA.

A 120 g (4.2 oz) peeled banana provides 107 kcal and 3.1 g of fiber but only 1.3 g of protein. It is soft, needs no cooking and is listed among the fruits to encourage in the 2025 nutrition advisory on GLP-1 therapy. To add protein, pair it with Greek yogurt or cottage cheese, as in the Greek yogurt, banana and strawberry smoothie or the oatmeal with Greek yogurt and banana. If your appetite is small, half a banana with a yogurt makes a snack.

What the evidence says

A 120 g banana provides about 430 mg of potassium, around 12% of the 3,500 mg a day that EFSA sets as the adequate intake for adults. With 358 mg per 100 g it exceeds the 300 mg (15% of the reference value) the EU requires for a "source of potassium" claim, and potassium has an authorized claim that it contributes to the maintenance of normal blood pressure (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). People with chronic kidney disease can build up too much potassium in the blood even with normal dietary amounts, according to the NIH Office of Dietary Supplements, so they should follow their doctor's advice. In the Holt satiety index (1995), bananas scored 118, lower than apples (197) or oranges (202).

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

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.

This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 118 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

What to keep in mind on a GLP-1 medication

Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about bananas

How much protein does a medium banana have?

A medium banana, our reference serving of 120 g (4 oz), has about 1.3 g of protein. 100 g (3.5 oz) of bananas has 1.1 g of protein. That is 1.2 g of protein per 100 kcal.

How many calories are in a medium banana?

A medium banana, our reference serving of 120 g (4 oz), has about 107 kcal. 100 g (3.5 oz) of bananas has 89 kcal. That is a low energy density.

How many grams of fiber are in a medium banana?

A medium banana, our reference serving of 120 g (4 oz), has about 3.1 g of fiber. 100 g (3.5 oz) of bananas has 2.6 g of fiber.

How filling are bananas?

Fairly filling for the calories they provide: our estimated satiety score is 4 out of 5. It is based on: low energy density; moderate fiber per calorie; high water content. They were also measured in people: in the Holt satiety index (1995), with 240 kcal servings, they scored 118 versus 100 for white bread.

Are bananas a good choice on a GLP-1 if I have nausea?

Based on our tags, this is what matters about bananas on a GLP-1 medication. “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. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of bananas?

We use 120 g (4 oz) as a typical serving, roughly a medium banana. That amount provides about 107 kcal, 1.3 g of protein, and 3.1 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

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

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bananas, raw (FDC ID 173944).accessed .
  2. Clinical trialEuropean Journal of Clinical Nutrition.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. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. RegulatorEuropean Food Safety Authority (EFSA).EFSA NDA Panel. Dietary reference values for potassium. EFSA Journal. 2016;14(10):4592. doi:10.2903/j.efsa.2016.4592.accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  7. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  8. InstitutionNIH Office of Dietary Supplements.Potassium: fact sheet for consumers.accessed .