Have you ever wondered whether bananas were a good source of protein?
Many people ask: How much protein is in a banana? Believe it or not, bananas do contain protein, but only a small amount. In this article, I'll explain the protein content of bananas as well as their other macronutrients. We’ll also look at banana nutrition, including what vitamins and minerals can be found in bananas.
Banana Sizes and Protein Content
How much protein is in a banana? The answer to that question actually depends on the size of the banana you eat. The following statistics from the USDA portray the average amount of protein for each banana size.
| Size | Length | Average Weight |
|---|---|---|
| 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 |
In addition to this, the USDA clarifies that there are 2.45 grams of protein per cup of mashed bananas, and 1.64 grams of protein in a cup of sliced bananas.
For every 100 grams of banana you consume, there is only about 1 gram of protein ... or roughly 1% of a banana’s weight is protein.
This means bananas technically contain protein, but they are not considered a high-protein food.
What Micronutrients Are In A Banana
If you’re going to eat something sweet, you may as well eat something with a little nutrition in it.
Like most fruits, bananas contain micronutrients like vitamins and minerals. These nutrients are part of the reason why many would consider bananas to be a healthy food. They are certainly a better option than any processed foods and sweets you could be eating instead.
Here are some of the nutrients you can find in a banana...
- Potassium
- Magnesium
- Phosphorus
- Vitamin C
- Calcium
- Potassium
Every 100 grams of banana contains about 358 mg of potassium. Potassium is an electrolyte that your body needs to help your nerves function properly. Potassium is also important because it helps your muscles contract the way they’re supposed to.
Potassium keeps your heart beating at a regular pace, and it helps all of the cells in your body get the nutrition they need.
Magnesium
Every 100 grams of banana has 27 mg of magnesium. Magnesium is also used to maintain proper nerve and muscle function, but it’s also used to support a healthy immune system. You need magnesium to maintain bone density and strength as well as to maintain a regular heartbeat. In fact, magnesium is used in 300-some-odd different bodily processes.
Phosphorus
Every 100 grams of banana has 22 mg of phosphorus. Your body needs a lot of phosphorus. Experts say that people are 1% phosphorus by bodyweight. Phosphorus is used mostly to maintain bone and tooth health, but it also plays a role in how the body uses carbs and fats. It’s also needed to turn the protein you consume into chemical compounds your body can actually use to build and maintain muscle mass.
Vitamin C
Every 100 grams of banana contains 8.7 mg of Vitamin C. Vitamin C is what’s known as an antioxidant. You need it to maintain the health of your skin, bones, and tendons. Vitamin C also helps you absorb iron. Most people recommend that you increase your vitamin C intake to support your immune system and help you fight off disease.
Calcium
Every 100 grams of banana contains 5 mg of calcium. Calcium is the only mineral your body has more of than phosphorus. The vast majority of your calcium is stored in your teeth and bones. The rest of your calcium (less than 1%) is found in your muscles, blood, and cells generally. Calcium is vital to a healthy and functioning skeletal system.
Amino Acids Found in Bananas
This is what the amino acid profile found in a 100-gram banana looks like:
- Histidine – .077 g
- Isoleucine – .028 g
- Leucine – .068 g
- Lysine – .050 g
- Methionine – .008 g
- Phenylalanine – .049 g
- Threonine – .028 g
- Tryptophan – .009 g
- Valine – .047 g
Most of a banana's protein comes from aspartic acid and glutamic acid. So, although a banana does not have very much protein in it, at least it’s technically a complete protein. You’d just have to eat a lot of bananas to enjoy the benefits of that complete protein.
Although there isn’t a lot of protein in bananas, they still taste good and are better for you than a lot of other foods.
Let’s look at the rest of a banana’s nutritional content.
What About A Banana’s Other Macronutrients
The other two macronutrients you have to look at are fat and carbohydrates.
Bananas are very low in fat. There are only 0.33 grams of fat per 100 grams of banana, which is even less than the protein content.
A banana’s carbohydrate count is a different story.
Every 100 grams of banana contains roughly 22.84 grams of carbs. Of those:
- 2.6 grams come from fiber
- 12.23 grams come from natural sugars
This is one reason bananas are popular as a quick source of energy, especially before or after exercise.
Even though bananas are mostly carbohydrates, they can still be part of a balanced diet when combined with protein-rich foods.
For example, many people pair bananas with foods like:
- Peanut butter
- Greek yogurt
- Protein smoothies
- Protein oatmeal
Each 100-gram banana contains roughly 89 calories.
You can also combine bananas with high-protein recipes like this Peanut Butter Banana Protein Shake or these Banana Oat Protein Muffins.
If you're interested in more ways to increase protein intake, check out these High Protein Breakfast Recipes or learn How to Make a Protein Smoothie.
1st Phorm Can Help You Get The Nutrition You Need
If you’re looking for something sweet that also has some vitamins and minerals, a banana is a good option.
But if you're trying to increase your protein intake, bananas alone won’t provide enough protein.
That’s where high-quality protein supplements can help. Explore 1st Phorm’s protein supplements to support muscle growth, recovery, and daily nutrition.
If you have any additional questions or need any help in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at [email protected]. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
How Much Protein is in Bananas: Frequently Asked Questions
Is there protein in bananas?
Yes, there is protein in bananas, but only a small amount.
Are bananas a good source of protein?
No. Bananas are primarily a carbohydrate-rich fruit used for energy. While they contain small amounts of protein, they are not considered a high-protein food.
How much protein is in a banana?
A medium banana typically contains about 1.3 grams of protein, though the exact amount can vary depending on the banana’s size.
What nutrients are found in bananas?
Bananas provide important nutrients including potassium, fiber, vitamin C, magnesium, and carbohydrates, which help support energy levels and overall health.
What foods pair well with bananas for more protein?
Bananas pair well with Greek yogurt, peanut butter, protein shakes, or protein supplements, making them a great addition to balanced meals or snacks.
