NUTRITION COMPARISON
🍌 Banana vs Apple 🍎
Banana vs Apple: calories, protein, carbs and fat compared per 100g. Which is better for weight loss, muscle gain or keto? USDA data.
Best for each goal:
🔥 Weight loss: Apple
💪 Muscle gain: Banana
🥑 Keto: Apple
Nutrition comparison per 100g
| Nutrient | 🍌 Banana | 🍎 Apple | Winner |
|---|
| Calories | 89 | 52 | Apple |
| Protein (g) | 1g | 0g | Banana |
| Carbs (g) | 23g | 14g | Apple |
| Fat (g) | 0g | 0g | Depends |
| Fiber (g) | 3g | 2g | Banana |
Visual comparison
Banana
Apple
Key differences
Bananas and apples are two of the most popular fruits worldwide. Bananas are higher in calories, carbohydrates and potassium — making them excellent for energy and exercise. Apples are lower in calories with more fibre per calorie and a lower glycaemic index.
Calories: Apple is significantly lower — 52 kcal vs 89 kcal per 100g. A medium apple (182g) is approximately 95 kcal; a medium banana (118g) is approximately 105 kcal — similar at standard serving sizes.
Potassium: Bananas are famously high in potassium — 358mg per 100g vs 107mg for apples. Potassium supports muscle function, blood pressure regulation and fluid balance.
Glycaemic Index: Apple GI: approximately 36 (low). Ripe banana GI: approximately 51 (medium, varies with ripeness). Apples cause a smaller blood glucose spike.
Which should you choose?
🔥 Weight loss
Apple wins — 52 kcal vs 89 kcal per 100g. Apples are among the most satiating low-calorie snacks, partly due to their high water content and fibre.
💪 Pre/post workout
Banana wins — higher carbohydrates and potassium make it ideal before or after exercise. Easily digestible and provides quick energy.
🥑 Keto
Neither is suitable for strict keto — apple has 14g carbs/100g, banana has 23g carbs/100g. Apple is less incompatible with moderate low-carb approaches.
🌿 General snacking
Apple wins for daily snacking — lower calorie, lower GI and extremely portable. Banana is better as a pre-workout snack or breakfast ingredient.
📋 Calculate your nutrition needs
Frequently asked questions
Banana vs apple — which has fewer calories?
Apple: 52 kcal per 100g. Banana: 89 kcal per 100g. A medium apple (182g) ≈ 95 kcal. A medium banana (118g) ≈ 105 kcal. At standard whole fruit servings, calories are similar.
Is banana or apple better for weight loss?
Apple is better for weight loss per 100g — fewer calories and lower glycaemic index. Apples rank highly in satiety studies. Both are suitable for weight-loss diets as low-calorie snacks.
Which fruit is better before a workout — banana or apple?
Banana — it provides more carbohydrates (23g vs 14g) and potassium (358mg vs 107mg), which supports muscle function and provides immediate energy for exercise.
Are bananas high in sugar?
Bananas contain approximately 12g of natural sugars (fructose, glucose, sucrose) per 100g. This is similar to apples (10g/100g). Natural fruit sugars come packaged with fibre, vitamins and minerals — context matters.
Can I eat bananas every day on a diet?
Yes — one banana per day (~105 kcal, 27g carbs for medium banana) fits most diet plans. Bananas provide potassium, vitamin B6, vitamin C and magnesium.
Which fruit is higher in fibre?
Banana: 2.6g fibre per 100g. Apple (with skin): 2.4g fibre per 100g. Similar fibre content — apple has slightly more pectin (soluble fibre) which supports cholesterol levels.
Are green bananas better than ripe bananas?
Green bananas have more resistant starch (a prebiotic fibre) and a lower glycaemic index. As bananas ripen, starch converts to sugar. Green bananas have more gut health benefits; ripe bananas digest faster and are better pre-workout.
Apple or banana — which is better for diabetics?
Apple has a lower glycaemic index (36 vs 51) and fewer carbohydrates. For blood sugar management, apples are generally preferred over bananas, though both can fit a diabetic diet in controlled portions.
Related nutrition data