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Banana (Kela): Nutrition and who it suits

Banana is fine in a portion for weight loss, PCOS, diabetes and menopause. 100 g has 105 kcal, 1.2 g of protein and 1.9 g of fibre. One serving is one small banana (100 g), about 105 kcal.

Overhead view of fresh bananas

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy105 kcal
Protein1.2 g
Carbohydrate23.6 g
Fibre1.9 g
Sugars13.7 g
Fat0.3 g
Potassium306 mg
Magnesium35 mg
Folate16.8 µg

Where its calories come from

92%
  • Protein 5%
  • Carbohydrate 92%
  • Fat 3%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of banana?

About 105 kcal for one small banana (100 g), and about 210 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

9%Potassium
306 mg
9%Magnesium
35 mg
8%Folate
16.8 µg
7%Vitamin C
4.8 mg
3%Protein
1.2 g
1%Zinc
0.1 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code E012. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is banana good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

105 kcal in a 100 g serving, without much fibre or protein to fill you up.

PCOS and PCOD

Eat in moderation

About 23.6 g of carbohydrate in a 100 g serving, 13.7 g of it sugar, so keep to this portion.

Diabetes

Eat in moderation

About 23.6 g of carbohydrate in a 100 g serving, 13.7 g of it sugar, so keep to this portion.

Menopause

Eat in moderation

13.7 g of sugar in a 100 g serving, so keep it to that.

Weight lossEat in moderation105 kcal in a 100 g serving, without much fibre or protein to fill you up.
PCOS and diabetesEat in moderationAbout 23.6 g of carbohydrate in a 100 g serving, 13.7 g of it sugar, so keep to this portion.
MenopauseEat in moderation13.7 g of sugar in a 100 g serving, so keep it to that.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Compare: Banana vs apple

Varieties

Per 100 g.

VarietykcalCarbs (g)Fibre (g)Sugars (g)
Robusta (shown above)10523.61.913.7
Montham11124.92.214.9
Poovam10623.42.312.5
Red11225.2214.6

Also called

Assamese: Poka kol; Bengali: Kola (paka); Gujarati: keda; Hindi: Kela; Kannada: Bale hannu; Kashmiri: Kela; Malayalam: Vazha pazham; Marathi: Kele; Odia: Champa kadali; Punjabi: Kella; Sanskrit: Kadalii; Tamil: Vazhaipazham; Telugu: Arati pandu; Urdu: Kela.

Related

Custard apple (Sharifa)Fig (Anjeer)Sapota (Chiku)Jack fruit (Kathal)Avocado fruit (Makhanphal)Apple (Sev)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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