Ideal Daily Banana Intake: How Many Bananas Should You Eat Each Day?

One to two bananas a day is fine for most people.

Short answer

One to two bananas a day is fine for most people.

Nutrition

A medium banana (118 g) has about 105 calories, 3 g of fiber, 422 mg of potassium (9 percent DV), 14 g of sugar, and 0.4 mg of vitamin B6 (USDA).

Benefits

Potassium supports blood pressure, and fiber helps digestion.

Cautions

• People with kidney disease or on potassium-sparing drugs may need to limit them.
• Diabetics should count carbs.
• Eating too many can cause constipation in some.

Ripeness

Green bananas have more resistant starch, ripe ones more sugar.

Daily potassium

Adults need 2,600 to 3,400 mg a day.

Variety

Eat a range of fruits.

Nutrition data

One medium banana (118 grams) has about 105 calories, 27 grams of carbohydrate, 14 grams of sugar, 3 grams of fiber, 1.3 grams of protein and 0.4 gram of fat. It provides about 422 milligrams of potassium (9% to 12% of daily needs), 0.4 milligram of vitamin B6 (about 25% of the daily value), 10 milligrams of vitamin C, 32 milligrams of magnesium, plus manganese and copper.

Benefits

• Potassium supports normal blood pressure and muscle function. Diets high in potassium are linked to lower stroke risk.
• Vitamin B6 helps the body use protein and make neurotransmitters.
• Fiber and resistant starch (in less ripe bananas) support digestion and gut bacteria.
• Quick energy for exercise. A banana was shown in one study to give similar performance to a carbohydrate sports drink during a 75 km cycling test.
• Low in fat and sodium.
• Pectin may help firm stools in diarrhea, and bananas are part of the BRAT diet.

How many

For most healthy people, one to two bananas a day fit within a balanced diet. Eating more is not harmful for most, but they add calories and sugar, and variety in fruits matters.

Cautions

• People with advanced kidney disease may need to limit potassium, since high levels (hyperkalemia) can be dangerous. Ask your doctor.
• People who take ACE inhibitors or potassium-sparing diuretics should keep potassium intake steady.
• Bananas can worsen constipation in some people when unripe.
• Latex allergy sufferers can react to bananas (latex-fruit syndrome).
• For diabetics, one small to medium banana is a typical portion of carbohydrate.

Ripeness

Green bananas have more resistant starch and a lower glycemic index of about 42, while ripe yellow ones have about 51 and very ripe ones about 62, as starch changes to sugar. Brown spots mean sweeter and softer fruit with more antioxidants.

Daily potassium

Adults need 2,600 milligrams (women) to 3,400 milligrams (men) of potassium per day. A banana provides about 12% of that, and many other foods are higher, such as baked potato (about 900 milligrams), white beans, spinach, avocado and yogurt. The idea that bananas are the best source is a myth.

Variety

Eat a mix of fruits and vegetables, aiming for 5 servings or more per day. Bananas are one convenient option.

Potassium, fiber and sugar

A medium banana (118 grams) has about 105 calories, 27 grams of carbohydrate, 14 grams of sugar, 3.1 grams of fiber, 422 mg of potassium and 0.4 mg of vitamin B6. The adequate intake of potassium is 3,400 mg for men and 2,600 mg for women, and most Americans get less than that. Green bananas contain resistant starch, which feeds gut bacteria and has a smaller effect on blood sugar. Ripe bananas have more sugar. The glycemic index is about 51 for a medium banana. People with kidney disease on potassium restrictions or those taking ACE inhibitors, potassium sparing diuretics and certain heart medicines should discuss limits with their doctor. For most healthy adults, one to two bananas per day is reasonable within a varied diet. The idea that bananas are dangerously radioactive is a myth.

Based on data from the USDA FoodData Central and the NIH Office of Dietary Supplements