Calories in 1 Banana & Benefits (Kela Khane Ke Fayde): The Ultimate Indian Guide
In my years in the professional kitchen, few ingredients have been as versatile—and as misunderstood—as the humble banana.
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| From the Red Dacca to the Nendran: A guide to India's best bananas. |
In my hotel’s breakfast buffet, during the busy 7 AM to 10 AM service, we always prioritize this fruit. We keep whole fresh bananas in the fruit section and alternatively serve fresh banana shakes at the juice counter. Why? Because I see hundreds of guests instinctively reach for them first thing in the morning. They know it’s a quick, easily digestible source of morning energy.”
But here in India, a banana isn’t just a banana. We have the tiny, sweet Elaichi Kela (Yelakki), the starchy Nendran from Kerala, and the giant Robusta.
If you are tracking macros for the gym or just searching for kela khane ke fayde (health benefits), you need more than just generic numbers. You need the culinary science. Let’s break down the calories, the protein truth, and the right way to eat them.
The Numbers: Calories in 1, 2, & 3 Bananas
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| Standard Robusta Bananas: A medium one contains approx. 105 calories. |
As a chef, I measure ingredients by weight, but I know most of you count by the piece. Here is the nutritional breakdown for the standard "Robusta" banana (the yellow/green one you see most often at fruit stalls).
Chef’s Note: These numbers are for a medium-sized banana (approx. 118g).
| Quantity | Calories (kcal) | Protein | Carbs | Chef’s Take |
|---|---|---|---|---|
| 1 Banana | ~105 | 1.3 g | 27 g | The perfect pre-workout snack. |
| 2 Bananas | ~210 | 2.6 g | 54 g | Good for bulking, heavy for a light snack. |
| 3 Bananas | ~315 | 3.9 g | 81 g | This is now a meal replacement calorie-wise. |
| 4 Bananas | ~420 | 5.2 g | 108 g | High sugar load; best split throughout the day. |
Indian Varieties: Robusta vs. Elaichi vs. Nendran
In the culinary world, flavor and texture are everything. The generic "cavendish" banana data doesn't apply to our local Indian varieties. Here is how they differ in my kitchen:
Robusta (The Common Green/Yellow)
Calories: ~105 per fruit.
Chef’s Profile: Creamy, thick skin, mild sweetness.
Best Use: This is your "Shake" banana. Its neutral flavor blends perfectly with milk and peanut butter without overpowering them.
Elaichi Kela (Yelakki)
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| The Elaichi Kela may be small, but it is calorie-dense and sweeter than the common Robusta. |
Calories: ~50–60 per fruit (due to small size), but higher calorie density per 100g.
Chef’s Profile: Thin skin, incredibly sweet, dense flesh.
Best Use: Eating raw. I never cook with these; their floral aroma is best enjoyed fresh. Because they are dense, eating 2-3 of these gives a quicker sugar spike than one Robusta.
Red Banana (Lal Kela)
Calories: ~90–100 per fruit.
Chef’s Profile: Has a slight berry-like raspberry flavor. It is softer and sweeter than Robusta.
Nutrition Note: Richer in Beta-Carotene and Vitamin C than yellow varieties.
Nendran (Kerala Banana)
Calories: ~110–120 per fruit.
Chef’s Profile: This is a starchy plantain variety. It has a firm texture that holds up to heat.
Best Use: Steaming or frying.
Important: If you are searching for nendran banana calories, remember that we usually eat this steamed or fried in ghee. A steamed Nendran is excellent for digestion, but if you eat it as chips, the calorie count triples due to the oil.
Calories in Banana by Weight (100g, 150g, 200g)
- Gross Weight: The banana with the skin on.
- Net Weight (Edible Portion): The fruit after peeling.
- Chef’s Math: The skin makes up about 30-35% of the weight. So, if you weigh a whole unpeeled banana at 150g, you are actually eating only about 100g of fruit. Always weigh your banana after peeling.
- 1 Elaichi Kela (Peeled): ~40g - 50g. (You need to eat 2 to get 100g).
- 1 Robusta (Peeled): ~100g - 110g. (The standard).
- 1 Nendran (Peeled): ~120g - 150g. (The heavy hitter).
Calories in Banana by Weight (Peeled)
| Weight (Peeled) | Calories (Approx) | Chef’s Comparison |
|---|---|---|
| 100g | 89 - 95 kcal | Standard "1 Medium Banana" |
| 150g | 134 - 142 kcal | 1 Large Nendran or 1.5 Robusta |
| 200g | 178 - 190 kcal | A large bowl of sliced bananas (Meal size) |
*Always weigh the fruit after removing the peel for accuracy.
Banana in Different Forms (Calories Change)
- Calories: ~89–105 per fruit (depending on size).
- Chef’s Verdict: This is nature's packaging. It is mostly water and fiber, which makes it filling. This is the only form where the "low calorie" tag applies.
- Calories: ~350–500+ per glass.
- Why the change? You aren't just eating the fruit; you are adding milk (150 cal), sugar/honey (60 cal), and maybe nuts.
- Chef’s Note: Liquid calories don't trigger the same "fullness" signals in your stomach as chewing solid food. It is very easy to drink 500 calories in 2 minutes without realizing it.
- Calories: ~519 calories per 100g (That’s 5x the raw fruit!).
- The Science: To make chips crispy, we deep fry slices of Nendran raw banana in coconut oil. The water evaporates, and the porous fruit absorbs the fat like a sponge.
- Warning: A small handful of chips has more calories than two large raw bananas.
- Calories: ~150–200 per piece.
- The Science: Whether it’s a Kela Bhajiya or a sweet fritter, the batter (besan/flour) adds carbs, and the deep-frying adds fat.
- Chef’s Tip: If you love Nendran but want to avoid the oil, try steaming it. You get the soft, sweet texture without the calorie spike of frying.
Kela Khane Ke Fayde (Health Benefits)
Beyond the calories, why do we use bananas so heavily in Indian cuisine? Here is the breakdown of kela khane ke fayde:
Instant Energy (Urja): The carbohydrates in bananas are a mix of simple sugars (quick energy) and starch (sustained energy). This is why cricketers eat them during drink breaks.
Digestion Champion: Bananas contain pectin, a type of fiber that helps normalize bowel movements. In my home, a mashed banana with a pinch of black salt is the oldest remedy for an upset stomach.
Heart Health: They are rich in potassium, which helps counteract the effects of sodium—crucial for those of us who love salty savory foods.
The "Right Time" to Eat (Sahi Samay)
One of the most common questions I get is about the sahi samay (right time) to eat a banana. The answer isn't in a medical book; it's right there in my hotel lobby.
The "Corporate Guest" Routine: In my hotel, we have many long-stay corporate guests. I notice a consistent pattern every morning during breakfast service: as they leave for their offices, most of them grab one or two whole bananas from the fruit section to take with them.
Why? Because they know they will need that energy kick around 11 AM or 12 PM between meetings. A banana is nature's most portable snack—it comes in its own biodegradable wrapper and doesn't leak in a laptop bag.
So, what is the best time? Based on this, the best time isn't necessarily first thing upon waking, but as a mid-morning snack (around 10 AM - 11 AM). It bridges the gap between breakfast and lunch perfectly, keeping your brain fueled for work without the heavy "slump" you get from processed snacks.
The "Khali Pet" (Empty Stomach) Myth: Many people ask about khali pet kela khane ke fayde. While bananas aren’t acidic, their mineral load (especially potassium and magnesium) and natural sugars can feel heavy on sensitive stomachs.
My Advice: If you have a strong digestion, eating it first thing in the morning is fine. However, if you are prone to acidity, eating it on an empty stomach might cause discomfort.
The Chef’s Fix: Pair it. Don't eat it alone. Have it with soaked almonds or a glass of milk. This neutralizes the acid and slows down sugar absorption.
Best Time: 45 minutes before your workout or as a 4:00 PM snack to kill sugar cravings.
Chef’s Special: High-Calorie Shake Recipes
If your goal is weight gain or high energy, drinking your calories is easier than eating them.
The Buffet Favorite: At my hotel's fresh juice counter, we alternate between different juices, but the Banana Shake is a permanent fixture. I’ve noticed that guests who are in a rush often skip the chewing and go straight for the shake. It’s a complete breakfast in a glass.
Here are the formulas I use to make sure those guests stay full until lunch:
The Muscle Builder (Approx. 450 Calories)
2 Ripe Robusta Bananas (Frozen gives a better texture)
1 tbsp Peanut Butter (Unsweetened)
250ml Full Cream Milk
Chef Tip: Add a pinch of cinnamon. It highlights the sweetness without adding sugar.
The "Desi" Weight Gainer (Approx. 550 Calories)
2 Ripe Bananas
6-8 Soaked Almonds & Cashews
1 tbsp Honey
250ml Buffalo Milk
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| 2 small Elaichi bananas (left) roughly equal the sugar content of 1 large Robusta (right). |
Frequently Asked Questions (FAQ)
1. How many calories are in a banana per 100g?
On average, a peeled ripe banana contains about 89 to 100 calories per 100g. However, this varies by variety. The dense Elaichi Kela (Yelakki) packs more sugar and calories per gram compared to the water-heavy Robusta. As a chef, I recommend weighing them without the peel for accuracy.
2. How many calories are in banana chips vs. raw fruit?
There is a massive difference! A raw medium banana is ~105 calories. However, 100g of fried banana chips (usually made from Nendran) can exceed 500 calories because of the deep-frying oil and added sugar or salt. If you are on a diet, stick to the fruit, not the chip.
3. Is a banana good for protein? (Banana calories protein)
To be honest: No. A single banana contains only about 1.3g of protein, which is negligible for muscle building. Bananas are an energy source (carbs), not a protein source. To make it a protein meal, you must blend it with milk, peanut butter, or whey, as shown in my "Muscle Builder" shake recipe above.
4. Can I eat a banana on an empty stomach (Khali Pet)?
While many people do it, eating a banana on a strictly empty stomach can cause acidity or a sudden magnesium spike for some people. In my experience, it is best eaten mid-morning (around 10 AM) or paired with soaked almonds to neutralize the acidity.
5. Which Indian banana variety is best for weight gain?
If you are looking to bulk up, go for the Nendran (Kerala Banana). It is starchier and denser than the common yellow Robusta. Steaming a Nendran with a little ghee and sugar is a traditional, high-calorie way to gain healthy weight.
6. Will eating 3 bananas a day make me fat?
It depends on your total intake. Three medium bananas equal roughly 315 calories. If you burn this off at the gym, it’s fuel. If you eat three bananas on top of a heavy sedentary lifestyle, the excess sugar can lead to weight gain.
7. Is the Red Banana (Lal Kela) better than the Yellow one?
Nutritionally, the Red Banana has a slight edge. It is lower in glycemic index and higher in beta-carotene and Vitamin C compared to the yellow Robusta. It also has a unique, berry-like sweetness that works beautifully in fruit salads.
8. Why do chefs use overripe bananas for banana bread?
We don't just use them to avoid waste! As a banana ripens and turns black spots, its starches convert almost entirely into simple sugars. This makes your banana bread naturally sweet and moist without needing excessive added white sugar.
9. What is the best time to eat a banana?
Based on seeing my corporate guests at the hotel, the best time is Pre-Workout (for instant glucose energy) or as a Mid-Morning Snack (to prevent lunch cravings). Avoid eating them late at night if you are prone to coughs or colds, as Ayurveda suggests they can increase mucus.
10. Can diabetics eat Elaichi Kela (Yelakki)?
Diabetics should be careful. Elaichi Kela is smaller but much sweeter and more concentrated in sugar than the large green Robusta. If you have diabetes, stick to the less ripe (slightly green) Robusta variety, as it has more resistant starch and a lower sugar spike. Always consult your doctor
Conclusion: The Chef’s Final Verdict
NICE TO MEET YOU!
I’m Mobasir Hassan, Executive Sous Chef with the Radisson Hotel Group. After years in hotel kitchens, I now share chef-tested recipes, step-by-step cooking techniques, and restaurant-style dishes that home cooks can recreate with confidence. I’m glad you’re here!