🥑 Avocado vs Banana 🍌
Avocado vs Banana: calories, protein, carbs and fat per 100g. Which is better for weight loss or muscle gain? USDA data.
Best for each goal:
Nutrition comparison per 100g
| Nutrient | 🥑 Avocado | 🍌 Banana | Winner |
|---|---|---|---|
| Calories | 160 | 89 | Banana |
| Protein (g) | 2g | 1g | Avocado |
| Carbs (g) | 9g | 23g | Avocado |
| Fat (g) | 15g | 0g | Banana |
| Fiber (g) | 7g | 3g | Avocado |
Visual comparison
Key differences
Avocado and banana are both popular, nutritious whole foods — but they are nutritionally opposite in many ways. Avocado is high in healthy fat and low in carbs; banana is high in carbs and virtually fat-free. Avocado is keto-friendly; banana is not. Both provide different and valuable nutrients.
Fat type: Avocado provides 15g of fat per 100g — primarily oleic acid (monounsaturated fat), the same beneficial fat found in olive oil. Banana contains almost no fat (0.3g/100g).
Potassium: Both are excellent potassium sources. Avocado: 485mg per 100g. Banana: 358mg per 100g. Both contribute significantly to the recommended 3,500–4,700mg daily intake.
Carbohydrates: Banana has 23g carbs vs avocado's 9g (2g net after fibre). This makes avocado suitable for low-carb and keto diets where banana is not.
Which should you choose?
🔥 Weight loss
Banana wins on calories per 100g (89 vs 160 kcal). However, avocado's healthy fat and fibre may provide greater satiety per calorie. Both can fit weight-loss diets in appropriate portions.
⚡ Pre-workout energy
Banana wins clearly — 23g fast-digesting carbohydrates provide immediate energy for exercise. Avocado's fat slows digestion and is less suitable as a pre-workout food.
🥑 Keto
Avocado wins decisively — only 2g net carbs per 100g vs 21g for banana. Avocado is one of the best keto foods due to its high fat, low carb profile.
🫀 Healthy fats
Avocado wins — 15g monounsaturated fat per 100g, associated with reduced LDL cholesterol and cardiovascular disease risk. Banana contains no meaningful fat.