I used to toss a banana in my gym bag and feel pretty proud of myself. Healthy snack, packed and ready. I figured it was helping my protein intake too. It wasn’t, not really, and I didn’t find that out until years later.

So here’s how much protein a banana has. A medium one has about 1.3 grams. A large banana gets you close to 1.5 grams. That’s it. A small number, I know. You’d have to eat five bananas just to match the protein in one chicken breast.

Banana Nutrition Facts You Should Know

A medium banana is about 110 calories. Virtually all of that is carbs at 28 grams or so, 3 grams of fiber and virtually no fat. It’s not really for the protein that you’re eating.

It’s the potassium that’s the deal. It’s packed in bananas, which is why they’re credited with helping your heart along and easing cramps. Then sprinkle in a bit of B6 and a bit of a quick sugar rush and it makes sense why runners are grabbing one on the way to the start line.

Curious about the rest of the nutrition profile, beyond just protein?Our full banana nutrition guide covers everything in one spot.

Protein in a Large Banana vs. a Medium One

Size does change the number a bit.The smaller banana has about 1 gram of protein. For a medium one, there is 1.3 grams. A large one gets close to 1.5 grams.

None of this really changes much in real life, though. Eat three large bananas in one sitting, and you’d land around 4.5 grams of protein total. One single egg beats that number by itself. So size makes a small difference, but the big picture stays the same either way.

Is a Banana a Good Source of Protein?

No, not really. And that’s okay. A banana was never trying to be a protein food in the first place. It’s a carb food and a potassium food, and it does both of those jobs well.

Put it next to a cup of Greek yogurt, which has 15 to 20 grams of protein, or two eggs at around 12 grams. The banana just isn’t playing that game. Expecting a banana to cover your protein for the day is a bit like expecting your morning coffee to also be breakfast. You drank something, sure. That’s about where it ends.

A banana still earns its place, though. Blend it with protein powder, or add some peanut butter on top, and now you’ve got something worth eating for real fuel. Check out our high-protein smoothie ideas if you want the banana flavor without losing the protein.

Banana vs. Other Fruits: Protein Compared

Fruit isn’t where you go looking for protein, but bananas still hold up okay against other fruit.An orange has about 1.2 grams. Grapefruit’s a bit higher, around 1.6. Blueberries, cherries, apples all of them come in under a banana. That one surprised me, since apples get so much credit as the “healthy snack” fruit.

If you’re picking fruit just to chase protein grams, you’re choosing between small numbers no matter what. Vegetables like spinach and edamame beat fruit here by a lot. A single cup of edamame has more protein than a dozen bananas combined.

Can a Banana Help With Muscle Building?

No, all by itself it is unlikely to be effective. According to most specialists, between 1.6 – 2.2 grams of protein should be consumed per day for each kilogram of bodyweight if one wants to build muscle. That’s more than 100 grams for a 150-pound person.That’s a lot of bananas just for one person.

Where a banana actually helps is before your workout, not as protein but as fuel. The carbs give you quick energy. Potassium helps stop cramps while you train.Combine it with real protein, a shake, some Greek yogurt or a few almonds and now you have your two sides. 

A medium sized banana provides approximately 1 gram of protein, carbohydrates and potassium, according to the Harvard T.H. Chan School of Public Health.This is consistent with the figures provided by other resources too.Are you looking for an easy pre-workout combination that will help your body recover?

Try our banana and protein pairing guide for a few ideas that take about two minutes to put together.

The Bottom Line

So, how much protein does a banana have? A little, but not enough to write home about. You’re looking at 1 to 1.5 grams per banana. That’s barely a dent in what your body needs in a day.

That doesn’t make bananas useless, though. Here’s the smarter move: pair your banana with something that actually brings the protein. Swirl in some peanut butter. Toss it into a shake. Eat it alongside a couple of eggs. Check out our banana and protein pairing guide for a few combos that take barely any time to put together.

Frequently Asked Questions

 How much protein does a small banana have?

Around 1 gram, give or take. At that size it’s basically not a factor in your day, protein-wise. 

 Can you build muscle by eating bananas?

Not from the protein  there’s almost none in there. Where they actually help is as fuel before you train. 

 Is a banana a good source of protein?

Not really, no. It was never trying to be, it’s doing carbs and potassium, and it does those fine. 

Can bananas help build muscle?

 No, not via protein. They are more useful as fuel before exercise due to the carbs and potassium. Real protein sources are still needed to build muscle.