💡 Quick Answer
A medium banana (about 118 g peeled) has about 105 kcal, 27 g carbs, 3 g fibre and 1.3 g protein. A small banana is about 90 kcal and a large one about 120 kcal. A small yelakki is only 35–55 kcal, while a big nendran can cross 200 kcal. A banana shake with toned milk is around 250–280 kcal.
- Calories scale with peeled weight: about 89 kcal per 100 g.
- Bananas are mostly carbs, with very little protein or fat.
- Good pre-workout fuel; pair with protein after the gym.
- Neither fattening nor slimming on their own: portions decide.
Bananas are India's most eaten fruit and a staple in every gym bag. They are cheap, portable and easy on the stomach before training. The catch is that Indian bananas range from finger-sized yelakki to foot-long nendran, so "one banana" can mean 40 kcal or 220 kcal.
Calories in 1 Banana by Size
Values from USDA FoodData Central for raw banana: 89 kcal, 22.8 g carbs, 2.6 g fibre, 12.2 g sugar and 1.1 g protein per 100 g of peeled fruit. Weights are the edible part; the peel is roughly a third of the total weight.
| Banana size (peeled) | Weight | Calories | Carbs | Fibre | Protein |
|---|---|---|---|---|---|
| Extra small (under 15 cm) | ~81 g | ~72 kcal | ~18.5 g | ~2.1 g | ~0.9 g |
| Small (15–17 cm) | ~101 g | ~90 kcal | ~23 g | ~2.6 g | ~1.1 g |
| Medium (18–20 cm) | ~118 g | ~105 kcal | ~27 g | ~3.1 g | ~1.3 g |
| Large (20–22 cm) | ~136 g | ~121 kcal | ~31 g | ~3.5 g | ~1.5 g |
| Extra large (23 cm+) | ~152 g | ~135 kcal | ~35 g | ~4 g | ~1.7 g |
Basis: USDA FoodData Central, bananas, raw, with USDA standard size weights. Fat is under 0.5 g at every size.
The simplest rule: a regular banana is about 100 kcal. If you have a kitchen scale, weigh it peeled and multiply by 0.9.
Indian Banana Varieties
Lab data for Indian varieties is thinner than for the Cavendish type tested by USDA, so the values below are ranges based on typical edible weights and published per-100 g figures. Treat them as estimates.
| Variety | Typical edible weight | kcal per 100 g | Calories per fruit |
|---|---|---|---|
| Yelakki / elaichi (small, sweet) | ~40–60 g | ~89–95 | ~35–55 kcal |
| Robusta / Cavendish (common green-yellow) | ~100–130 g | ~89 | ~90–115 kcal |
| Red banana | ~100–150 g | ~90 | ~90–135 kcal |
| Nendran (Kerala, large) | ~150–200 g | ~110–120 | ~170–230 kcal |
| Raw banana / kacha kela (cooked as sabzi) | ~100–150 g | ~90–120 | ~90–180 kcal before oil |
Robusta values follow USDA. Other varieties are estimates from commonly cited per-100 g values and typical sizes; individual fruit vary a lot.
Two things stand out. First, four yelakki bananas are roughly one robusta in calories. Second, nendran is denser and starchier, which is why it is popular as a filling breakfast in Kerala and why it fries into chips so well. Raw banana itself is moderate in calories, but raw banana chips are about 500+ kcal per 100 g because of the frying oil, and a kacha kela sabzi with 2 tsp oil adds 80–90 kcal to the plate.
Is Banana Good for Weight Loss or Weight Gain?
Both, depending on how you use it. A banana is not fattening by itself: 100 kcal with 3 g fibre is a reasonable snack and more filling than a biscuit packet of the same calories. It is also not a "fat-burning" food.
- For weight loss: one banana a day as a snack or pre-workout fits easily. Keep it to one or two, and do not pile them into shakes with sugar and full cream milk.
- For weight gain: bananas are one of the easiest ways to add calories without feeling stuffed. Two bananas in a milk shake with peanut butter and oats easily crosses 700 kcal.
- Diabetes: bananas can fit, but portion and ripeness matter (riper bananas have more sugar). Talk to your doctor or dietitian about how many suit you.
Banana Before or After the Gym?
Before: a banana 30–60 minutes before training gives quick, easy-to-digest carbs with little fat or fibre to upset your stomach. It is one of the best simple pre-workout foods, especially for early-morning sessions.
After: a banana helps refill glycogen, but on its own it has almost no protein. After training, pair it with a protein source: a glass of milk, curd, eggs, paneer or a whey shake. The banana is the carb side; it is not the recovery meal by itself.
Banana Shake Calories
Most of a banana shake's calories come from the milk and add-ons, not the banana. Here is how common versions add up (250 ml milk; toned milk about 58 kcal and 3.1 g protein per 100 ml, full cream about 86 kcal per 100 ml):
| Banana shake | Calories | Protein |
|---|---|---|
| 1 medium banana + 250 ml toned milk, no sugar | ~250 kcal | ~9 g |
| Same + 2 tsp sugar | ~280 kcal | ~9 g |
| 1 banana + 250 ml full cream milk + 2 tsp sugar | ~350 kcal | ~9.5 g |
| 1 banana + 250 ml toned milk + 1 scoop whey (30 g) | ~370 kcal | ~33 g |
| Weight-gain shake: 2 bananas + 300 ml full cream milk + 2 tbsp peanut butter + 20 g oats | ~730 kcal | ~22 g |
Whey estimate assumes about 120 kcal and 24 g protein per scoop; check your label. Peanut butter about 95 kcal per tablespoon.
Juice-shop banana shakes often use full cream milk, sugar and sometimes ice cream, so 400–500 kcal is common. For fat loss, make it at home with toned or double toned milk and no sugar; a ripe banana is sweet enough.
How It Fits Your Goal
Fat loss: one banana as a pre-workout snack or with your breakfast is plenty. Log it as about 100 kcal for a regular banana or 45 kcal for a yelakki. Build the rest of the meal around protein.
Muscle gain: bananas are an easy calorie add. A banana with a glass of milk and a handful of peanuts is a cheap 400 kcal snack with 15 g+ protein. For a full day of eating, see the lean bulk diet plan or the Indian gym diet plan.
Bananas give carbs, not protein, so check how much protein you need with the protein calculator, and compare other staples in the Indian food calories and protein chart.
Frequently Asked Questions
How many calories are in 1 banana?
A medium banana of about 118 g peeled has about 105 kcal. A small one is about 90 kcal and a large one about 120 kcal. A small yelakki banana is only about 35 to 55 kcal.
How much protein is in a banana?
Very little: about 1.3 g in a medium banana. Bananas are mostly carbs, so pair them with milk, curd, eggs or whey if you want protein.
Is banana good for weight loss?
Yes, in sensible amounts. One banana is about 100 kcal with 3 g fibre, which makes a filling snack. Problems start when bananas go into large shakes with sugar and full cream milk.
Does banana help in weight gain?
Bananas make weight gain easier because they add calories without much fullness. Two bananas blended with full cream milk, peanut butter and oats gives about 700 kcal.
Should I eat a banana before or after the gym?
Before the gym is ideal: 30 to 60 minutes earlier it gives quick, easy carbs. After the gym is fine too, but pair it with a protein source because a banana alone has almost no protein.
How many calories are in a banana shake?
About 250 kcal for one banana with 250 ml toned milk and no sugar. With full cream milk and sugar it is around 350 kcal, and juice-shop shakes are often 400 to 500 kcal.
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