A medium banana (about 118 g) is one of the most common grab-and-go snacks. According to the USDA FoodData Central database, a medium banana provides roughly 105 calories, 27 g of carbohydrate, 1.3 g of protein, and virtually no fat. Bananas are best known for potassium — a medium fruit supplies about 422 mg, or roughly 9% of the daily value. They also provide vitamin C, vitamin B6, and about 3 g of fiber, which supports digestive regularity and helps you feel full. Because bananas are naturally sweet and portable, they work well as a pre-workout carb source or a mild evening snack. Pairing one with a protein source like Greek yogurt slows digestion and steadies blood sugar.
Key facts:
- Medium banana (~118 g): ~105 kcal
- Carbohydrate: ~27 g (including ~14 g natural sugar)
- Fiber: ~3 g
- Potassium: ~422 mg
- Protein: ~1.3 g