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Banana: Fiber Breakdown, Calories, and Daily Value

Greenish bananas are richer in resistant starch RS2, while ripe bananas have more pectin and fructans. Fiber profile, GI, and digestive comfort depend on ripeness.

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🌿 1 medium banana (~120 g / 4.2 oz)

Fruits

🌿 Dietary Fiber

1 medium banana (~120 g / 4.2 oz) 3.12 g

Soluble

1.0 g (32%)

Insoluble

2.1 g (68%)

Per 100g: 2.6 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 medium banana (~120 g / 4.2 oz) 106.8 kcal

Per 100g: 89.0 kcal

For a fruit, bananas are fairly calorie-dense: one medium banana is about 107 kcal, so portion size matters.

⚡ Glycemic Index (GI)

1 medium banana (~120 g / 4.2 oz) 51 (Low)

Per 100g: 51

GI 51 is low, but a whole banana has a moderate glycemic load (about 14). Very ripe fruit can raise GI to 60+.

💡 Popular Banana Types and Ripeness Stages

Banana varieties are similar in total fiber, but ripeness strongly changes the fiber profile and how easy they are to digest

🌿 Greenish banana: more resistant starch RS2, less sugar, lower GI; often easier for people with digestive sensitivity.

🍌 Yellow banana: balanced profile: pectin and cell walls, moderate glycemic load; good for most people.

🟤 Very ripe banana: more free sugars and fructans, higher GI; with digestive sensitivity, a safe portion is about 1/3 of a fruit.

✨ Choose ripeness for your goal: greener for steadier blood sugar and prebiotics, yellower for quick energy, and very ripe in small portions.

⚡ Quick Fiber Calculator (Banana)

One click, no registration

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🟢 You ate 3.12 g of fiber — that is 10% of your daily norm (30 g)!

How Fiber and Nutrients in Banana Support Daily Wellness

How bananas help with weight control

Fiber and RS2 slow digestion, but a ripe banana contains a lot of sugar and may not keep you full for long. For weight control, pair it with protein or fat.

Satiety Score

★ ★ ★ ☆ ☆ 3.0 / 5.0

Moderate fullness: quick, but not long-lasting

Caloric Density 89 kcal

High for a fruit: use portion control

Effects on the digestive tract and bowel rhythm

Greenish bananas are exceptionally gentle and rich in prebiotic resistant starch, while ripe bananas digest much faster. If your digestion is sensitive to fermentable fruit sugars (fructans), enjoy ripe bananas in smaller portions (around 1/3 of a fruit or ~35 g) to keep your stomach completely comfortable.

Stomach «Softness» Scale

Irritating 7 / 10 (Comfortable for most healthy people; with digestive sensitivity, limit ripe bananas) Ideal

GI Stimulation Score 🌿 Rhythm depends on ripeness Firm green bananas support calm, steady transit; very ripe bananas break down faster and may feel fermentable in sensitive guts.

Microbiome fermentation and blood sugar buffer

🩸 Microbiome fuel
Gut microbes in the colon feed on RS2, pectin, and fructans and make helpful short-chain fatty acids for intestinal cells.

🛡️ Butyrate production
Butyrate supports intestinal cells and helps strengthen the gut lining barrier.

🌿 Blood sugar buffer
Fiber slows sugar absorption, but a full ripe banana still produces a moderate blood sugar response, and a very ripe one can produce a stronger response.

Prebiotic value

Fiber 3.1g RS2, pectin, fructans

Feeds friendly bacteria

Glycemic buffer 🛡️ Low GI, but moderate glycemic load No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Banana

🥗 Raw form

Fresh banana (maximum RS2 and vitamin C)

Whole structure: Undamaged plant cells require active chewing.
Heat-sensitive vitamins: In raw banana, vitamin C and B6 are better preserved; heating loses some.
Slow breakdown: In greenish bananas, RS2 reaches the colon and feeds microbes; in ripe bananas, carbohydrates are absorbed faster.

🔥 Thermal processing

After cooking

Cell wall softening: Pectin and pulp cell walls soften, reducing mechanical stress on the gut.
RS2 and some vitamin loss: Heating above about 60-65 °C (140-150 °F) breaks down RS2 and reduces vitamin C by 20-40% and B6 by 15-25%.
Easier to digest: Baked banana is softer and easier on a sensitive stomach, but it no longer acts as a prebiotic.

Culinary Constructor & Alternatives

Best Food Combinations with Banana

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Quick Breakfast

Banana, Oat & Chia Smoothie Bowl

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Banana Ingredient

+3.12 g

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Rolled Oats Ingredient

+5.3 g

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Chia Seeds Ingredient

+4.13 g

🟢 Total in plate: 12.6 g of fiber (42% of norm)

💡 Quick prep: Blend banana with rolled oats and a spoonful of chia seeds for a filling on-the-go breakfast with 8+ grams of fiber.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍏 Apple 2.4 g / 100g 🍑 Apricot 2.5 g / 100g 🥑 Avocado 6.7 g / 100g 🍑 Dried Apricots 7.3 g / 100g