How Many Calories And Fat In A Banana? | Quick Facts Guide

Here’s the quick picture: a medium piece gives you roughly 105 calories with a trace of fat. Smaller fruit drops that total, bigger fruit bumps it. Sliced cups and mashed cups follow the same math, just scaled by weight. The figures below come from federal nutrition databases, so you can plan snacks or recipes with confidence.

Banana Calories And Fat Guide: Sizes And Prep

Fruit size swings the count more than anything else. That’s why it helps to use the standard size chart that nutrition databases use. A quick rule: 100 grams of edible fruit carries about 89 calories and ~0.33 g fat. From there, a medium piece at 118 g lands near 105 calories, while a cup of slices clusters around 134.

Standard Sizes You’ll See In Nutrition Databases

Most labels and apps follow the same size breakpoints, which keeps your logbook consistent. The table keeps things tight and scannable so you can eyeball a portion on the fly.

Size (Edible Fruit)	Calories (kcal)	Fat (g)
Extra Small (<6", ~81 g)	~72	~0.27
Small (6–7", ~101 g)	~90	~0.33
Medium (7–8", ~118 g)	~105	~0.39
Large (8–9", ~136 g)	~121	~0.45
Extra Large (≥9", ~152 g)	~135	~0.50

The medium entry uses the same 118-gram benchmark that federal sources use, which is why you’ll see 105 kcal pop up across many labels and apps. The fat line stays tiny in every case, because the fruit carries only about 0.33 g fat per 100 g.

Snack choices often feel easier once you’ve set your daily calorie needs. That way a banana slot fits your budget without guesswork.

Why Labels Often Show “0 g Fat”

Even though the fruit contains a trace of fat, you’ll often see “0 g” on a Nutrition Facts label. That’s label rounding. In the U.S., anything under 0.5 g per serving can round to zero when no fat-related claim is made. A medium piece lands near ~0.4 g, so it rounds down.

Portions You Actually Eat

Most of us don’t weigh a piece before peeling. You grab one, slice one into yogurt, or mash one for baking. Here are the common household portions and what they deliver.

Whole Fruit, Sliced Cups, And Mashed Cups

A single medium fruit sits near 105 kcal. A cup of slices averages ~134 kcal, and a cup of mashed fruit runs about ~200 kcal because it packs more grams into the cup. Fat stays low in every case—only a few tenths of a gram.

Want the official snapshot? USDA’s SNAP-Ed listing shows 105 kcal for a medium fruit and zero on the label for fat due to rounding, which matches the database math above.

Serving Or Prep	Calories (kcal)	Fat (g)
Half Fruit (~59 g)	~52	~0.20
One Medium (118 g)	~105	~0.39
1 Cup, Sliced (~150 g)	~134	~0.50
1 Cup, Mashed (~225 g)	~200	~0.75
Banana Chips (28 g)	~147–160	~9–10

The cup values are database standards many apps use. Dried chips are the outlier: oil in processing sends the fat number up quickly, so the snack behaves more like a dessert than a fresh fruit.

How Ripeness And Size Change The Numbers

Ripeness changes texture and taste more than calories. Water content shifts a little as the fruit softens, and starch converts to sugar, but the energy per 100 g stays close to 89 kcal. What moves your total is the mass you eat—bigger or more compact servings simply add grams.

Peel Weight, Edible Portion, And Your Log

If you log by piece, you’re already accounting for peel loss because the standard sizes reflect edible weight. If you log by grams, weigh the peeled fruit for the cleanest entry. Either way, the database benchmarks keep you aligned with common labels and trackers.

Fat In Bananas: What The Tiny Number Means

Bananas contain a trace amount of fat—about a third of a gram per 100 g—mostly unsaturated. For most eaters, that’s functionally negligible in the daily tally. The FDA’s label framework also uses 2,000 calories as the reference diet and explains how %DV works, which is why fruit fat barely nudges your daily percentage.

Where The Energy Comes From

Energy is mostly from carbohydrates. That’s why athletes grab a banana for quick fuel and why mashed cups punch higher than slices—the cup holds more grams. Protein and fat contribute a sliver by comparison.

Practical Ways To Use This Info

Fast Portion Math For Daily Eating

• Half fruit with coffee: ~50 kcal, nil fat; steadies a light morning.
• One medium before a walk: ~105 kcal; easy digesting carbs.
• Smoothie base: start with half fruit; add protein from yogurt or powder to balance.

Recipe Tweaks Without Losing Flavor

• Swap some sugar for mashed banana in quick breads. You’ll add moisture and natural sweetness while keeping fat low.
• Use slices on oats or toast for texture. The grams are easy to budget, and the topping travels well.
• Bake, don’t fry. Chips made with oil can jump to dessert-level fat in a hurry.

How We Derived The Numbers

All figures rely on standard weights used in federal databases. Per-100-gram values come in at 89 kcal and ~0.33 g fat. Multiply by the edible grams of your portion, and you’ll land on the values in the tables above. A medium piece at 118 g is the baseline many sites repeat, which is why 105 kcal appears so often.

Label Rounding And What You See In Apps

Because fat is tiny, many official displays show “0 g” even when the math says ~0.4 g. That’s allowed under the rounding rules when the nutrient is below 0.5 g per serving and there’s no fat-related claim. Your tracker may show the precise decimal. Both readouts are consistent with the same underlying rule set.

Bananas In A Balanced Day

If you’re building a plan around maintenance or weight change, a banana is one of the simplest swaps on the snack line. It’s predictable, portionable, and naturally low in fat. Pair it with a protein source when you want staying power, or keep it solo when you want quick energy before movement.

Spot Where It Fits

You can drop a banana into breakfast, pre-workout, or a late-afternoon bridge to dinner. The numbers don’t wobble much once you know your portion, so meal planning gets easier week to week.

Trusted References You Can Check

For nutrient specifics, the SNAP-Ed page lists the standard 118-gram fruit with calories, carbs, and a rounded fat value. For macro breakdowns per 100 g, tools built on FoodData Central show 89 kcal and ~0.33 g fat. Both are consistent and kept up to date with federal sources.

Want a fuller breakfast playbook? Skim our high-protein breakfast ideas for easy pairings that keep you satisfied.