Banana has 89 kcal and 12.2 g sugar per 100 g. The most consumed fruit worldwide — fast-digesting carbs make it a go-to pre-workout snack. A meta-analysis (Choo et al., BMJ 2018, 155 studies, n=5,086) found fructose from whole fruit does not impair blood sugar control. A medium banana (118 g peeled) delivers about 105 kcal.
How should I track Banana?
When tracking Banana, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.