Per 100 g, Banana has 89 kcal and Apple has 52 kcal. A typical serving of Banana (1 banana, 120 g) has 107 kcal and 1.3 g protein, and a typical serving of Apple (1 apple, 180 g) has 94 kcal and 0.5 g protein.
Better for weight loss
Apple
Apple has 52 kcal per 100 g against 89 kcal for Banana, so you get a bigger portion for the same calories.
More protein per calorie
Banana
Banana gives 1.2 g protein per 100 kcal against 0.6 g for Apple (1.1 g vs 0.3 g per 100 g). Neither is a major protein source.
More fibre per calorie
Apple
Apple gives 4.6 g fibre per 100 kcal against 2.9 g for Banana (2.4 g vs 2.6 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Apple is the lighter pick. For protein, Banana comes out ahead. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Banana | Apple |
|---|---|---|
| Calories | 89 kcal | 52 kcal |
| Protein | 1.1 g | 0.3 g |
| Carbohydrates | 22.8 g | 13.8 g |
| Fat | 0.3 g | 0.2 g |
| Fibre | 2.6 g | 2.4 g |
| Sugar | 12.2 g | 10.4 g |
| Sodium | 1 mg | 1 mg |
| Calcium | 5 mg | 6 mg |
| Iron | 0.3 mg | 0.1 mg |
| Potassium | 358 mg | 107 mg |
| Vitamin C | 8.7 mg | 4.6 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Banana, 1 banana (120 g)
107 kcal
1.3 g protein · 27.4 g carbs · 0.4 g fat · 3.1 g fibre
100 kcal = about 112 g
Full nutrition for Banana →Apple, 1 apple (180 g)
94 kcal
0.5 g protein · 24.8 g carbs · 0.4 g fat · 4.3 g fibre
100 kcal = about 192 g
Full nutrition for Apple →Banana has more: 89 kcal per 100 g against 52 kcal. A typical serving of Banana (1 banana, 120 g) has 107 kcal and 1.3 g protein, and a typical serving of Apple (1 apple, 180 g) has 94 kcal and 0.5 g protein.
Apple. Apple has 52 kcal per 100 g against 89 kcal for Banana, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Banana gives 1.2 g protein per 100 kcal against 0.6 g for Apple (1.1 g vs 0.3 g per 100 g). Neither is a major protein source.
About 112 g of Banana or 192 g of Apple gives you 100 kcal.
Get an Indian diet plan with your exact portions of banana, apple and everything else you eat, built around your goal by NASM-certified Coach Himanshu.