banana
Serving Basis: 100 g
vegvery common foodUSDA verified
Nutrition Stats
Calories: 89 kcal
Protein: 1.1 g
Carbohydrates: 22.8 g
Fat: 0.3 g
Fiber: 2.6 g
Sugar: 12.2 g
Sodium: 1 mg
Cholesterol: 0 mg
Nutrition Density: 0
Extended Nutrition Chart (Very Common Food)
This chart gives a quick profile view so common foods like apple, rice, milk, egg and similar staples are easy to compare.
Protein1.1 g
Carbs22.8 g
Fat0.3 g
Fiber2.6 g
Sugar12.2 g
Sodium1 mg
Cholesterol0 mg
Importance and Use
Banana offers practical carbs and potassium, making it a convenient pre-workout and recovery fruit.
Uses
- - pre-workout snack
- - easy carb source
- - smoothie ingredient
Benefits
- - quick energy
- - potassium support
- - portable
Pros
- - cheap and available
- - easy digestion
- - no prep needed
Cons
- - not protein dense
- - overuse can increase sugar intake
Best For
- - pre-workout snack
- - quick energy
- - electrolyte support
Portion Tips
- - 1 medium banana pre-session
- - Pair with protein if used as meal component
Highlights: potassium source
Verification and Source
Source: USDA FoodData Central
Verified: Yes (USDA-backed)
FDC ID: 173944
Source URL: https://fdc.nal.usda.gov/
Verified At: 2026-04-02
Data Note: USDA seed entry
Cautions
- - If calorie targets are strict, count fruit portions
Pairing Ideas
- - banana + peanut butter
- - banana + whey shake