Banana is a favorite fruit of many. As a tropical fruit, many love it for its texture and sweetness. This fruit also packs a lot of nutrients and health benefits.
While it is generally good, we all know that all things must be consumed in moderation.
Some questions that you must ask yourself as you consider the consumption of banana is how many carbs are in banana and how many calories are found in the fruit.
The question of carbs is especially important to individuals who are trying to maintain a ketogenic diet. Let us take a closer look.
To get straight to the point, according to the United States Department of Agriculture (USDA), the average 100 gram serving of banana offers 22.84 grams of total carbohydrates. A medium-sized banana may contain as many as 105 calories. (1) (2)
What is Banana?
You might be thinking, “everybody knows what a banana is.” Fine, we agree that banana is widely known but this does not mean that there are not a lot of people who do not know.
Banana is an elongated fruit. The fruit is produced by many different kinds of large herbaceous flowering plants in the genus classified as Musa.
What kind of fruit do you think a banana is? It is actually botanically classified as a berry. Yes! A berry. Bananas are used in some countries for cooking.
Many of these countries call the cooking version of the fruit “plantains”. The ones often used for cooking a different from what is called a dessert banana.
Bananas come in many different sizes and colors. You can find bananas that are green, yellow, red, brown, and even purple when ripe. They also have varying firmness. They are all typically elongated and curved. they all have soft flesh and are rich in starch.
How many Calories in a Banana
Whether you are on a keto diet or not, it is important to know just how much carbohydrates you are ingesting when you eat any type of food. When you discover the carb content in certain foods it may very well shock you.
Bananas offer a relatively high amount of carbohydrates. Much of the carb content of the average banana comes from the amount of sugar found in the fruit. That should cause you to sit up and really think.
According to USDA, a standard 100 gram serving of raw banana offers 22.84 grams of carbohydrates. The fruit also offers 2.6 grams of fiber and 12.3 grams of sugar.
Let us put this into context, a ketogenic diet usually restricts carb intake down to about 20 to 50 carbs per day. If you have one banana (a finger of banana), you will consume approximately 22.84 grams of carbohydrates.
This means you have to be very conscious and careful with banana consumption if you are trying to adherer to a low carb diet and maintain ketosis.
Bear in mind that the number of carbohydrates in a banana is largely dependent on its size.
Extra Small: Less than 6 inches in length or 81 grams: 19 grams
Small: From 6 to 7 inches in length or 101 grams: 23 grams
Medium: From 7 to 8 inches in length or 118 grams: 27 grams
Large: From 8 to 9 inches in length or 136 grams: 31 grams
Extra Large: 9 inches or more in length or 152 grams: 35 grams
Sliced: 1 cup of sliced banana or 150 grams: 34 grams
Mashed: 1 cup of mashed banana or 225 grams: 51 grams
Calories in a Banana
If you are trying to lose weight or even if you are trying to gain weight it is important for you to know the number of calories in the food that you eat. Are you a lover of bananas? Well, let us discuss the calorie content of this tasty fruit.
According to Healthline, a medium-sized banana can deliver approximately 105 calories.
It is important to note that the number of calories in a banana is largely dependent on its size.
Extra Small: Less than 6 inches in length or 81 grams: 72 calories
Small: From 6 to 7 inches in length or 101 grams: 90 calories
Medium: From 7 to 8 inches in length or 118 grams: 105 calories
Large: From 8 to 9 inches in length or 136 grams: 121 calories
Extra Large: 9 inches or more in length or 152 grams: 135 calories
Sliced: 1 cup of sliced banana or 150 grams: 134 calories
Mashed: 1 cup of mashed banana or 225 grams: 200 calories
It is important to note that the majority of the calories in a banana come from carbs (93%), protein (4%) and fat (3%).
Should You Eat Bananas on a Keto Diet?
People who adopt a ketogenic diet, maintain an eating routine that is low in carbs and high in fat.
Judging from the number of carbs that are found in an average-sized banana, it can be a challenge to maintain the low carbohydrate principle of a keto diet while frequently consuming bananas.
Of course, if you only have a tiny amount of banana daily, you may be able to still maintain ketosis, but the risk may not be worth it.
Bananas are fun and tasty, but if you are trying to maintain a ketogenic diet, you might have a challenge meeting your banana cravings.
The benefits of eating banana may be many; however, as a fruit that contains a large number of carbohydrates, it poses a huge risk for falling out of ketosis.