A banana: an everyday energy example
About 105 kcal for one medium banana.
Updated · 2026-09-15Start with the essentials
One medium banana contains approximately 105 kcal. Size and ripeness can change its nutrition profile, so this is an estimate rather than an exact value for every banana.
When recording a meal, note the portion and preparation too: a plain banana is different from a smoothie with milk or added ingredients.
Use the example with its portion
The 105 kcal example describes one medium banana. It should travel with that portion description whenever you copy it into a note; ‘105 kcal’ alone leaves out what was measured.
For your own diary, write whether you ate a whole banana, half, or a banana used in another dish. A picture can help you remember the meal, but does not establish an exact calorie count.
A smoothie is a recipe, not one ingredient
If you blend a banana with milk, yogurt or other ingredients, list those separately. The banana entry is only one part of that recipe.
Example note: ‘Half a banana, plain yogurt and ice; one glass, amounts estimated.’ Recording the recipe this way keeps the unknowns visible and makes a later update easier.
Source
Academy of Nutrition and Dietetics · BananasThe essentials summarise the source above. Diary examples are written by Nobino and are not personalised recommendations from the source organisation.