How Much Protein Is in a Banana?

Bananas In Basket On Table

According to the United States Department of Agriculture, there are approximately 1.3 grams of protein in one medium-sized yellow or green banana, and the amount varies for based on the size of the banana. When you consider some of the other nutritional information about this fruit, it's easy to see why it's a good food choice for many people.

Banana Sizes and Protein Content

The USDA categorizes bananas by standard sizes, and the following chart shows the average protein content for each size.

Protein Content of Bananas
Extra small 5 inches long or less 0.88 grams
Small 5 - 7 inches long 1.10 grams
Medium 7 - 8 inches long 1.29 grams
Large 8 - 9 inches long 1.48 grams
Extra large 9 inches or longer 1.66 grams

Additionally, the USDA states there are 2.45 grams of protein in a cup of mashed bananas and 1.64 grams of protein in a cup of sliced bananas.

Other Nutritional Info

One medium-sized green or yellow banana contains about 89 calories and has approximately:

  • Fat: 0.3 grams
  • Cholesterol: 0 grams
  • Sodium: 1 milligram
  • Total carbohydrates: 22.28 grams
  • Dietary fiber: 2.6 grams
  • Sugar: 12.2 grams

Bananas also contain vitamins and minerals, including:

  • Vitamin A: 2% of the daily allowance
  • Calcium: 1% of the daily allowance
  • Iron: 2% of the daily allowance

Note that the bananas you purchase at the grocery store are generally large rather than medium size based on the USDA guidelines.

A Protein Comparison With Other Fruits

Although fruit is generally considered a carbohydrate, including bananas, bananas do fall within the top ten fruits with the highest protein. Using 100 grams as a measure of the amount of fruit, bananas have 1.1 grams. The fruits that are higher in protein than a banana are:

  • Guavas with 2.6 grams
  • Avocados with 2 grams
  • Apricots with 1.4 grams
  • Blackberries with 1.4 grams
  • Raspberries with 1.2 grams

In comparison, fruits with the lowest protein are blueberries, cherries, cranberries and apples.

Colourful spectrum of fruit

Health Benefits of Bananas

Like most fruits and vegetables, bananas are an excellent nutritional choice you can eat every day. In addition to providing protein, potassium and vitamin C, bananas have been known to be beneficial for several health conditions.

  • They are often recommended by physicians to patients who need to lower high blood pressure and who have stomach and intestinal issues.
  • Eating bananas regularly is also thought to ward off asthma, colon cancer, diabetes and heart disease.
  • They are also an excellent source of dietary fiber which can be an effective remedy for constipation.
  • Athletes in particular enjoy bananas for the boost they provide prior to working out. One research study found they were a better source of energy than the typical energy drink.

However, eating bananas can be a risk for people with kidney disease or who take beta blockers due to their high potassium content.

Fitness concept with sneakers dumbbells skipping rope measure tape towel bottle of water pear and bananas

Next Time, Snack on a Banana

The next time you need a quick snack, grab a banana. It's a delicious, healthy snack which vegetarians, vegans, raw food diet followers, and even omnivores can enjoy.

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How Much Protein Is in a Banana?