How much protein is in a banana?

Banana has some protein. But, it isn’t the best plant-based food to help us meet our daily protein needs. Even other favorite foods have a higher protein content.

According to the National Academy of Sciences, an adult should consume 0.8 g of protein per kg of body weight daily (2).

This means that a person of 70 kg (155 lb) should consume 56 g of protein a day, while a person of 90 kg (200 lb) should consume 72 g of protein daily.

Additionally, the British Nutrition Foundation suggests the same amount of protein for adults. It is estimated that adult men should consume about 56 g of protein daily and women 45 g (3).

Infants, children, pregnant, breastfeeding women, and athletes have increased demands on protein.

Most people consume much more protein than they need. This excess protein may make you gain weight, though.

How much protein does a banana have?

According to the USDA, raw banana contains only 1.09 g of protein per 100g.

Actually, most calories of banana come from carbs. Banana contains about 23 g of carbs per 100g. So, the best time to eat a banana is at breakfast.

A medium banana (7″ or 120g) contains 1.3 g of protein. A large banana (9″ or longer) contains more than 1.6 gr of protein.

Can you depend on banana for protein?

As you can see, bananas contain some amount of protein, but it isn’t much. Bananas are good sources of carbs and sugars.

Furthermore, banana isn’t a complete protein. Actually, it has low-quality plant-based protein. It lacks certain essential amino acids. Also, it isn’t highly bioavailable.

If you want to boost your protein intake, you could drink a banana smoothie. It’s great as a post-workout snack.

Moreover, bananas has a great nutritional value. It contains many vitamins and minerals. It’s a good source of magnesium, phosphorus, potassium, zinc, copper, selenium, vitamin C, vitamin E, vitamin K and many more.

Also, fiber in banana supports weight loss. It suppresses hunger.

Do other fruits contain more protein than a banana?

Avocados with 2 g of protein per 100g have twice the amount of protein of a banana. Most popular dried fruits are also great dietary sources of plant-based protein.

Apricots, kiwi, and berries have a similar protein content to banana. On the contrary, oranges, peaches, cherries, and cantaloupes have less protein than bananas.

High-protein plant-based foods

Legumes, beans (e.g. lentils), whole-grains (e.g. oatmeal), seeds, nuts, mushrooms, and even many vegetables (e.g. spinach, kale) are good dietary sources of protein. A well-balanced diet provides more than enough protein.

Sources:

  1. Dietary Guidelines for Americans 2015-2020: A Closer Look Inside Healthy Eating Patterns
  2. The National Academies Press: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (pdf)
  3. British Nutrition Foundation: Nutrients, Food and Ingredients