Banana
Every 100 g of Banana contains 89 kcal and 20.4 g of available carbohydrate. Its glycemic index is 52 (Low), the average of 3 studies in the International GI Tables (Atkinson 2021). A typical 120 g portion has a glycemic load of 12.7 (Medium).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
The riper a banana, the more sugar it contains; less ripe bananas (with green tips) raise blood sugar more slowly.
Best preparation methods
One medium banana is a good portion before exercise or with yoghurt; avoid adding honey or chocolate.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (120 g) |
|---|---|---|
| Calories | 89 kcal | 106.8 kcal |
| Protein | 1.1 g | 1.3 g |
| Carbohydrate | 23 g | 27.6 g |
| Available carbohydrate | 20.4 g | 24.5 g |
| Fat | 0.3 g | 0.4 g |
| Dietary fibre | 2.6 g | 3.1 g |
| Insulin index | 81 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 7 of 8 measured foods in Fruit by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Banana good for weight loss?
It can fit a balanced plan with portion control: a 120 g portion gives 107 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Banana affect blood sugar?
Its glycemic index is 52 (Low) according to Atkinson 2021. A typical 120 g portion has a glycemic load of 12.7 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Banana?
A typical 120 g portion of Banana provides about 107 kcal, 1.3 g protein, 27.6 g carbohydrate, 0.4 g fat and 3.1 g fibre.
Approved value: average of 3 studies (range 47–57), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.