Is raw banana good for weight loss and diabetes?

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

Nutrient	Per 100 g
Energy	80 kcal
Protein	1.2 g
Carbohydrate	17.6 g
Fibre	3.6 g
Sugars	0.9 g
Fat	0.2 g
Vitamin C	23.3 mg
Potassium	402 mg
Magnesium	35.6 mg

Where its calories come from

Protein 6%
Carbohydrate 91%
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 raw banana?

About 80 kcal for one katori (100 g), and about 160 kcal if you have two.

One serving, against your day

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

36%Vitamin C
23.3 mg

12%Potassium
402 mg

10%Magnesium
35.6 mg

9%Folate
19 µg

3%Protein
1.2 g

2%Zinc
0.2 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D063. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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

Weight loss

Good choice

4.5 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

3.6 g of fibre for 17.6 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3.6 g of fibre for 17.6 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choice4.5 g of fibre per 100 kcal keeps you full for longer.

PCOS and diabetesGood choice3.6 g of fibre for 17.6 g of carbohydrate, which slows the rise in sugar.

MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

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

Also called

Assamese: Kaskol/Purakol; Bengali: Kela (kanch); Gujarati: Kela; Hindi: Kele (hara); Kannada: Bale kayi; Kashmiri: Kham kael; Malayalam: Vazhakkai; Marathi: Kel (hara); Odia: Bantala kadali; Punjabi: Kela (hara); Sanskrit: Rambhaa; Tamil: Vazhakkaai; Telugu: Arati kayi; Urdu: Kaccha kela.

Green peas (Matar)Baby corn Raw mango (Kachcha aam)Cluster beans (Gaur-ki-phalli)Banana stem Green tuvar (fresh pigeon peas, Arhar ki fali)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index