Are Bananas Good For Weight Loss?

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Bowl of sliced bananas on a light grey background.

Yes, bananas are perfectly fine to eat as a snack when you’re on a weight loss diet, as long as you consume them in moderation and time it correctly, such as in the morning or as a pre-workout snack.

The reason is that bananas are a good source of energy. You’ll want to make sure you use this energy, which is why eating them earlier in the day or before or after an intense workout session is ideal.

This way, your body can utilize the carbs effectively.

If you’re curious about the specific benefits and potential downsides, along with tips for incorporating bananas into your weight loss diet, follow along. I’ll be diving into each of these aspects in this article.

Nutritional Value Of Bananas

As per the USDA, when you eat 1 medium-sized banana you get the following nutrients:

Serving Size: 1 medium-sized banana (118 g)

  • Calories: 105

  • Carbohydrates: 26.9 g

  • Fat: 0.3 g

  • Protein: 1.3 g

  • Fiber: 3 g

Potential Benefits Of Bananas For Weight Loss

The potential benefits of eating bananas for weight loss are the following:

It Can Be Used as a Low-Calorie Snack

Imagine this: It’s 11 AM, you had breakfast at 8 AM, and lunch is still a couple of hours away. Yet, you’re experiencing strong hunger pangs. What’s the best move? Many people might reach for quick, tasty options like chips, cookies, or chocolate bars.

However, these snacks are very high in calories. If you look at the image below, you’ll see what I mean.

On the other hand, choosing a medium-sized banana over these processed foods means you’d only consume 105 calories while also getting plenty of nutrients.

This is ideal for someone on a calorie-restricted diet, aiming to eat foods that are not just low in calories but are also rich in nutrients.

Greener Bananas Have Resistant Starch in Them

Resistant starches are essentially long chains of glucose (starch) that our bodies can’t easily digest – that’s why they’re called “resistant.”

Unlike yellow bananas, which contain simple sugars, unripe green bananas are rich in resistant starch.

This characteristic is particularly beneficial for weight loss because resistant starch isn’t absorbed in the small intestine.

Instead, it travels to the large intestine, where it’s fermented by the bacteria there. As a result, eating a green banana won’t cause your blood sugar to spike.

This is advantageous not only for those aiming to lose weight but also for individuals needing to manage their blood sugar due to conditions like type 2 diabetes.

It Has a Little bit of Protein in it

It might not be the biggest advantage, but it’s definitely worth noting. That’s the reason I recommend bananas as an ideal snack, or even as an energy boost before or after workouts.

However, it’s important to remember that a medium-sized banana contains only 1.3 grams of protein.

So, it shouldn’t be relied upon as a primary source of protein. But, if you’re blending up a protein-rich smoothie, adding a banana can be beneficial.

Not only do you get a little extra protein, but you also benefit from the carbs, potassium, and other nutritional values bananas offer.

Downsides of Bananas for Weight Loss

Here are some potential downsides of bananas to keep in mind:

It Doesnt have Insoluble Fiber in it

My main concern with bananas is that they contain only soluble fiber, lacking insoluble fiber. Let me explain why having both types is crucial.

When you eat foods that contain both soluble and insoluble fibers, the soluble fiber absorbs water and turns into a gel, helping the food move smoothly through your intestines.

Insoluble fiber, meanwhile, helps slow down the sugar release in your food, preventing large spikes in blood sugar.

Experiencing these spikes can lead to feeling hungry again shortly after eating.

It’s worth noting that bananas have a glycemic index between 42-62 and a glycemic load of 10, placing them in the medium range on a scale of 1-100 that measures their impact on blood sugar—the higher the number, the greater the impact.

However, when compared to apples and oranges, bananas don’t measure up as well.

It Can be Easy to Overeat

Bananas are so sweet and delicious that it’s easy to eat more than intended, potentially exceeding your calorie limit for snacks.

This tendency isn’t about individual willpower; it’s rooted in human biology.

Our ancestors, who lived hundreds of thousands of years ago before modern civilization, had to forage and hunt daily without the convenience of grocery stores.

Finding sweet fruits was rare, depending on one’s location and the time of year.

Consequently, our brains have evolved to associate sweet foods with pleasure. Despite the world changing drastically, our brains remain wired in this primitive way.

This means you, me, and many others are still inclined to overeat foods we find tasty, including bananas.

It’s High in Carbs

When you look at the calories in a banana, 90% of it comes from carbs, so if you eat a lot of bananas or other foods high in carbohydrates, you might end up eating more energy than your body actually uses.

And when your body has more energy than it needs, it stores this extra energy by turning it into fat.

The sugars in bananas are natural, but if you eat a lot of them without balancing them with other nutrients like protein or healthy fats, your blood sugar levels can go up quite quickly.

This is especially important for people who are trying to manage their blood sugar levels or who are watching their weight.

Tips for Adding Bananas to a Weight Loss Diet

Here are are some tips to keep in mind when adding bananas to your weight loss diet:

Use it as a Snack

A fruit like a banana serves excellently as a snack. This isn’t to say you shouldn’t enjoy it with your breakfast oats.

However, one of the most effective strategies for curbing cravings for unhealthy snacks is to opt for a banana instead of reaching for processed foods.

Have it Earlier in the Day or before/after your workout

Bananas are a great source of carbohydrates, which provide energy to our bodies. Timing your banana intake can optimize how your body uses these carbs.

For instance, eating a banana in the morning for breakfast is ideal because you have the entire day ahead to utilize the energy it provides, unlike consuming it late at night.

In some cultures, people enjoy bananas after dinner as a dessert. However, this isn’t advisable for those trying to lose weight.

Eating a banana late means you’re supplying your body with a significant amount of carbs for energy right before a period of low activity, like relaxing on the couch, reading, or sleeping.

Instead of being used, this energy gets converted into glycogen and stored in your liver and muscles. Once these storage areas are full, any excess is turned into fat and stored in your adipose tissue.

Additionally, another critical time for energy is around intense workouts. Eating a banana 30 minutes before your exercise can fuel your session, and having one afterward aids in recovery, especially if it’s part of your post-workout meal.

Limit Your Intake to 1 – 2 Bananas a Day

Even though a medium-sized banana contains just 105 calories, it also packs 26 grams of carbs. Because bananas are sweet, it’s easy to eat too many.

Consuming too many bananas can lead to an intake of excess calories and give your body more energy (in the form of carbs) than it requires.

This excess energy can then be stored as fat. As a guideline, try to limit your banana consumption to 1 – 2 per day.

Alternatives To Bananas For Weight Loss

Here are some other fruits that can also be part of a weight loss diet:


Apples are incredibly rich in dietary fiber, especially when eaten with their skin on. This high fiber content promotes feelings of fullness, leading to a reduction in overall calorie intake.

By keeping you feeling satisfied longer, apples can help you avoid unnecessary snacking, which is a key factor in weight management.

Additionally, the act of chewing an apple requires more effort, which can also contribute to a feeling of satiety.

Also Read: Are Apples Good For Weight Loss?


Oranges are low in calories but high in water and fiber, a combination that is highly beneficial for weight loss.

This means that eating oranges can help you feel full without consuming a lot of calories.

Moreover, the sweetness of oranges can satisfy sugar cravings in a healthy way, preventing the intake of high-calorie sweet snacks.

Oranges also have a low energy density, which means they provide fewer calories than the same weight as many other higher-calorie foods, making them a good option for reducing overall calorie intake.

Also Read: Are Oranges Good For Weight Loss?


Grapes, especially when eaten fresh and whole, offer a unique combination of water content and natural sugars, which can help satisfy sweet cravings with a lower calorie impact than processed snacks.

Grapes are also portion-controlled naturally, allowing for easy moderation, which is crucial for weight loss.

The natural fructose found in grapes provides energy without the high-calorie count associated with refined sugars, making them a smart choice for a sweet, low-calorie snack.

Also Read: Are Grapes Good For Weight Loss?


Watermelon is one of the fruits with the highest water content, making it excellent for hydration and fullness without a high-calorie count.

Its high water content can help reduce hunger and prevent overeating.

Watermelon’s volume and weight come with very few calories, making it possible to eat a satisfying portion without consuming too many calories.

This makes it an ideal fruit for weight loss, as it helps control portion sizes and calorie intake.

Also Read: Are Watermelons Good For Weight Loss?


Kiwis are a nutrient-dense food, meaning they are high in nutrients and low in calories. This makes them an excellent choice for weight loss diets.

They contain a high amount of dietary fiber, which aids in digestion and helps maintain a feeling of fullness, contributing to reduced calorie consumption.

Additionally, kiwis have a low glycemic index, meaning they cause a slower rise in blood sugar levels, helping to control hunger and reduce the likelihood of overeating.

Also Read: Are Kiwis Good For Weight Loss?


Yes, bananas are fine to include in a weight loss diet, provided you consume them in moderation.

This is because bananas are high in carbohydrates; eating too many can work against your weight loss goals.

Moreover, timing your banana consumption strategically—such as before a workout or with your morning breakfast—can allow your body to utilize the carbohydrates more effectively.


Are bananas good for losing belly fat?

Bananas themselves don’t target belly fat reduction specifically, but they can be part of a balanced diet that contributes to overall fat loss.

Should you eat bananas if you are trying to lose weight?

Yes, bananas can be included in a weight loss diet due to their fiber content and nutrient richness, as long as you maintain a calorie deficit.

Which fruit is best for weight loss?

There’s no single “best” fruit for weight loss; low-calorie, high-fiber fruits like berries, apples, and grapefruit are often recommended for their ability to help keep you full.

Can I eat 2 bananas for weight loss?

Yes, you can eat 2 bananas as part of a balanced weight loss diet, but keep in mind your overall calorie intake and nutritional balance throughout the day.

Do bananas burn belly fat?

No food, including bananas, can specifically burn belly fat. Weight loss occurs when you consume fewer calories than you burn, leading to overall fat reduction.

Can I eat a banana during weight loss?

Yes, bananas can be eaten during weight loss for their nutritional value, but portion control and overall diet balance are key.

Can we eat 2 bananas a day for weight loss?

Yes, you can, but ensure they fit into your overall daily calorie and nutritional goals to support weight loss.

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

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