In short: 100 g of banana contains 89 calories, 1.1 g of protein, 23 g of carbohydrate and 0.33 g of fat. A cup, mashed (225 g) portion has about 200 calories and 2.5 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup, mashed |
|---|---|---|
| Calories | 89 kcal | 200 kcal |
| Protein | 1.1 g | 2.5 g |
| Total fat | 0.33 g | 0.74 g |
| Saturated fat | 0.11 g | 0.25 g |
| Monounsaturated fat | 0.03 g | 0.07 g |
| Polyunsaturated fat | 0.07 g | 0.16 g |
| Carbohydrate | 23 g | 51 g |
| Dietary fiber | 2.6 g | 5.8 g |
| Total sugars | 12 g | 28 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1 mg | 2.2 mg |
It contributes 2.6 g of fiber per 100 g toward the 28 g daily value.
Sugar accounts for 12 g per 100 g, so portion size matters if you are watching sugar intake.
It is low in sodium, at 1 mg per 100 g.
The standout micronutrient is vitamin B-6, at 22% of the daily value per 100 g — vitamin B-6 helps the body use protein.
| Nutrient | Per 100 g | Per cup, mashed |
|---|---|---|
| Potassium | 358 mg | 806 mg |
| Calcium | 5 mg | 11 mg |
| Iron | 0.26 mg | 0.58 mg |
| Magnesium | 27 mg | 61 mg |
| Zinc | 0.15 mg | 0.34 mg |
| Selenium | 1 µg | 2.2 µg |
| Nutrient | Per 100 g | Per cup, mashed |
|---|---|---|
| Vitamin A | 3 µg | 6.8 µg |
| Vitamin C | 8.7 mg | 20 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.1 mg | 0.23 mg |
| Vitamin K | 0.5 µg | 1.1 µg |
| Thiamin | 0.03 mg | 0.07 mg |
| Riboflavin | 0.07 mg | 0.16 mg |
| Niacin | 0.67 mg | 1.5 mg |
| Vitamin B-6 | 0.37 mg | 0.83 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 20 µg | 45 µg |
| Choline | 9.8 mg | 22 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 94th out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 173944, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Bananas, raw.