Raw Banana Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of raw banana contains 180 calories, 1.5g protein, 28g carbs, and 7.5g fat. Raw Banana is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 180 kcal | 9% |
| Protein | 1.5g | 3% |
| Carbohydrates | 28.0g | 10% |
| Total Fat | 7.5g | 10% |
| Fiber | 2.8g | 10% |
| Sodium | 180.0mg | 8% |
| Potassium | 10.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 400.0mg | 2222% |
| Magnesium | 0.20mg | 0% |
| Zinc | 30.0mg | 273% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 30.0mg | 2% |
Is Raw Banana Good for You?
Raw Banana is a moderately nutritious fruit that provides valuable dietary fiber and several essential minerals. It is particularly rich in fiber (2.8g per 100g, 10% Daily Value), zinc (30mg, 273% Daily Value), and iron (400mg, 2222% Daily Value), making it a good choice for supporting digestive health and mineral intake.
Key Health Benefits of Raw Banana
Supports Digestive Health: With 2.8g of fiber per 100g serving, Raw Banana promotes healthy digestion and regular bowel movements, helping maintain a balanced gut microbiome.
Rich in Essential Minerals: Raw Banana contains significant amounts of zinc (30mg) and iron (400mg), both critical for immune function, energy production, and oxygen transport throughout the body.
Moderate Carbohydrate Source: At 28g of carbohydrates per 100g, it is a reliable source of energy that can fuel physical activity and brain function without excessive calorie density (180 kcal per 100g).
Contains Plant-Based Protein: Although modest at 1.5g per 100g, Raw Banana contributes to daily protein intake and works alongside other foods to support muscle maintenance and tissue repair.
Provides Calcium for Bone Health: Each 100g serving delivers 35mg of calcium (3% Daily Value), contributing to skeletal strength and supporting the body’s mineral balance.
How Does Raw Banana Compare?
When compared to a ripe banana, Raw Banana stands out for its higher fiber content and mineral density, though it typically has a firmer texture and less developed sweetness. Its nutritional profile makes it particularly valuable for those prioritizing mineral intake and digestive support over simple sugars.
Frequently Asked Questions
How many calories is in raw banana?
Raw Banana contains 180 calories per 100g serving, or approximately 9% of a standard 2,000-calorie daily diet. A medium-sized raw banana typically weighs around 100-120g, making it a relatively low-calorie snack or meal component.
Is raw banana good for weight loss?
Raw Banana can support weight loss efforts due to its moderate calorie content and 2.8g of fiber per 100g, which promotes satiety and helps you feel fuller longer. However, portion control is important, as the 28g of carbohydrates per serving should be factored into your overall daily intake.
Does raw banana have potassium?
Interestingly, Raw Banana contains minimal potassium at just 10mg per 100g (0% Daily Value), which is surprisingly low compared to ripe bananas and other potassium-rich fruits. If potassium intake is a dietary priority, you may want to combine Raw Banana with other potassium-dense foods.
Is raw banana keto-friendly?
Raw Banana is not ideal for a strict ketogenic diet due to its 28g of carbohydrates per 100g serving, which would quickly exceed typical keto carb limits. Those following low-carb or keto protocols should consider it an occasional food rather than a staple.
How should I store raw banana?
Raw Banana should be kept at room temperature away from direct sunlight until it reaches your desired ripeness, then refrigerated to extend shelf life. For longer storage, you can peel and freeze raw banana slices in an airtight container for up to three months, making them convenient for smoothies or baking.
How to Track Raw Banana Nutrition with Gram
The Gram app makes tracking Raw Banana simple—just scan the barcode or search the food database to instantly see the complete nutrient breakdown including fiber, minerals, and macronutrients. Our AI food scanning feature allows you to photograph your raw banana serving and automatically log it with precise portion estimates, so you can easily monitor your daily nutritional intake without manual calculations.
Frequently Asked Questions
How many calories is in raw banana?
Raw Banana contains 180 calories per 100g serving, or approximately 9% of a standard 2,000-calorie daily diet. A medium-sized raw banana typically weighs around 100-120g, making it a relatively low-calorie snack or meal component.
Is raw banana good for weight loss?
Raw Banana can support weight loss efforts due to its moderate calorie content and 2.8g of fiber per 100g, which promotes satiety and helps you feel fuller longer. However, portion control is important, as the 28g of carbohydrates per serving should be factored into your overall daily intake.
Does raw banana have potassium?
Interestingly, Raw Banana contains minimal potassium at just 10mg per 100g (0% Daily Value), which is surprisingly low compared to ripe bananas and other potassium-rich fruits. If potassium intake is a dietary priority, you may want to combine Raw Banana with other potassium-dense foods.
Is raw banana keto-friendly?
Raw Banana is not ideal for a strict ketogenic diet due to its 28g of carbohydrates per 100g serving, which would quickly exceed typical keto carb limits. Those following low-carb or keto protocols should consider it an occasional food rather than a staple.
How should I store raw banana?
Raw Banana should be kept at room temperature away from direct sunlight until it reaches your desired ripeness, then refrigerated to extend shelf life. For longer storage, you can peel and freeze raw banana slices in an airtight container for up to three months, making them convenient for smoothies or baking.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track raw banana and thousands of other foods with the Gram app.