Protein in Banana: How Much per 100g and per Portion
A 100g amount of banana flesh provides 1.2g of protein. In terms of protein density, bananas contain 1.5g of protein for every 100 kcal, making them a low-protein food. Protein accounts for just 6% of their total energy, with most coming from carbohydrates.
CoFID 14-318 · Bananas, flesh only
What the numbers say
- Protein per calorie. Bananas provide 1.5g of protein per 100 kcal. Protein makes up 6% of the total energy in the fruit, which is a low proportion.
- UK traffic light labels. Per 100g, banana flesh is rated ‘low’ (green) for fat, saturated fat, and salt. Its sugar content is rated ‘medium’ (amber).
- Fibre content. The data shows that 100g of banana flesh contains 1.4g of fibre. An 80g amount provides 1.1g of fibre.
Banana macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 81 kcal 348 kJ |
4% | – |
| Protein | 1.2g | 2% | – |
| Fat | 0.1g | 0% | low |
| of which saturates | 0g | 0% | low |
| Carbohydrate | 20.3g | 8% | – |
| of which sugars | 18.1g | 20% | medium |
| Fibre | 1.4g | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in banana by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 1g | 65 | 16.2g | 0.1g |
| 100g | 1.2g | 81 | 20.3g | 0.1g |
| 150g | 1.8g | 122 | 30.5g | 0.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of banana for 20g or 30g of protein
- To get a 20g protein portion from bananas alone, you would need to consume 1667g of the fruit, which also contains 1350 kcal.
- Hitting a 30g protein target would require 2500g of banana flesh, providing 2025 kcal and over 500g of carbohydrates.
- The nutritional data is for the flesh only, so remember to weigh the banana after peeling it to accurately track your intake.
How it compares with other vegetables and fruit
Within the vegetables and fruit group on this site, banana flesh ranks 13th out of 14 for protein content per 100g. Its overall rank across all foods is 136th out of 137. This low protein content is also reflected in its protein-per-calorie score, which ranks 12th in its group. For comparison, other starchy plant foods provide more protein per 100g, including sweet potato (1.6g), avocado (1.8g), and potato (2.5g). Sweetcorn contains significantly more at 3.4g per 100g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Banana | 1.2g | 81 | 1.5g |
| Sweet Potato | 1.6g | 115 | 1.4g |
| Avocado | 1.8g | 171 | 1.1g |
| Potato | 2.5g | 97 | 2.6g |
| Sweetcorn | 3.4g | 60 | 5.7g |
Quick answers
Are bananas a good source of protein?
No, bananas are not a good source of protein for someone tracking their intake. They provide only 1.2g of protein per 100g, which is very low compared to most other foods.
How much protein is in a medium banana?
This data does not specify the weight of a ‘medium’ banana. An 80g amount of banana flesh has 1.0g of protein, while a larger 150g amount contains 1.8g of protein.
Do bananas have more protein than potatoes?
No, potatoes have more protein than bananas. According to the data, potatoes contain 2.5g of protein per 100g, which is more than double the 1.2g found in the same weight of banana.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.