The energy in bananas comes mainly from carbohydrates, most of which are sugars. 100 grams of raw banana contains 22.84 grams of total carbohydrates. Of this quantity, 2.6 g is fiber and 12.23 g is sugar.
Don’t have a kitchen scale? It’s not a problem.
The actual carbohydrate and nutritional content of a banana depending on its size:
- Small banana (less than 15 cm long) contains 18.5 g of total carbohydrates, 2.1 g of fiber and 9.91 g of sugar.
- Small banana (15cm long) contains 23.07g of carbohydrates, 2.6g of fiber and 12.35g of sugar.
- Medium banana (17cm to 20cm) contains 26.95g of carbohydrates, 3.1g of fiber and 14.43g of sugar.
- Large banana (20cm long) contains 31.06g of carbohydrates, 3.5g of fiber and 16.63g of sugar.
- Extra-large banana (22 cm or more) contains 34.72 g of carbohydrates, 4.0 g of fiber and 18.59 g of sugar.
The net carbohydrate content ranges from 16.4 g for small fruits to 30.72 g for the larger varieties.
Is banana good for keto?
As you read above, bananas are not very low in carbohydrates. No matter how thin you slice them, it would be quite difficult to consider bananas as a keto-friendly food. Most of the carbohydrates in banana are sugars, so stay away from keto.
How to replace bananas with keto
If you simply love the taste of bananas and want to recreate it in a low-carb dish, pure banana extract is your best bet. It’s low in carbs and you can use it for baked goods, smoothies, or anytime you want a banana flavor. Another option is to use a low carb banana flavored protein powder. Again, baked goods and cocktails are great for this.