Bananas (3x)


Approx 4-6 bananas per kg (equivalent to $2.99 per kg) – but actual weight vs quantity may vary

Bananas are a great potassium-loaded food which also contains carbohydrates, vitamin C, and magnesium.

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Bananas (3x)

If you’ve heard that bananas are high in carbohydrates, you may be wondering whether they’re a healthy fruit to eat. Bananas are made up of mostly complex carbohydrates, including resistant starch, which offers digestive health benefits. The vitamins and potassium in bananas are good for your blood pressure and overall health.

Banana Nutrition Facts

One medium-sized banana (118g) provides 105 calories, 27g of carbohydrates, 14.4g of sugars, and 1.3g of protein. Bananas are known as a great source for potassium, and one serving contains 422mg of potassium. The nutrition information is provided by the USDA.1

  • Calories: 105
  • Fat: 0.4g
  • Sodium: 1.2mg
  • Carbohydrates: 27g
  • Fiber: 3.1g
  • Sugars: 14.4g
  • Protein: 1.3g
  • Potassium: 422mg
  • Vitamin C: 10.3mg
  • Magnesium: 31.9mg


Bananas are primarily made up of carbohydrates, with 27 grams per medium banana (defined as 7″ to 7 7/8″ long). This includes 3 grams of fiber and just over 14 grams of naturally occurring sugar. People with diabetes should count bananas as 2 carb counts or 2 carb choices.

As bananas ripen, some of the resistant starch (fiber) converts to sugar, meaning that a yellow banana with brown spots has more sugar and less fiber than a green banana of the same size. The glycemic index for bananas ranges from 48–54.2


Bananas are low in fat, with less than 1/2 gram per medium-sized banana.


Bananas are pretty low in protein as well, with under 1.5 grams per medium banana.

Vitamins and Minerals

Bananas are known for their potassium content with one medium-sized banana offering 422mg potassium, or about 9% of the daily value set by the USDA.3 Along with potassium, bananas contain some vitamin C, folate, magnesium, and choline.


One medium-sized banana (118g) contains 105 calories.