Do Apples or Bananas Have More Protein? A Nutritional Breakdown

October 25, 2025 •

3 min read

According to nutritional data, a 100-gram serving of banana contains roughly four times more protein than the same serving size of apple, though neither is considered a high-protein fruit. So, do apples or bananas have more protein? The answer points to the banana, but a complete picture of their nutritional value is necessary to determine which best fits your diet.

Quick Summary

A nutritional analysis reveals that bananas offer slightly more protein per serving than apples, though both fruits contain a relatively small and negligible amount. The real health benefits lie in their distinct vitamin, mineral, and fiber content, making them suitable for different dietary needs and preferences.

Key Points

Protein Content: Bananas contain significantly more protein per serving than apples, but neither fruit is a major protein source.
Nutritional Focus: For protein, it is more effective to look to sources like lean meats, dairy, legumes, and nuts rather than apples or bananas.
Distinct Benefits: Apples are lower in calories and rich in fiber, while bananas provide more potassium and carbohydrates for quick energy.
Potassium: Bananas are a superior source of potassium, which is vital for heart health and muscle function.
Antioxidants: Apples contain high levels of antioxidants and fiber, which support heart health and digestion.
Balanced Snacks: The best way to benefit is by combining either fruit with a true protein source, such as nut butter or Greek yogurt.

Do Apples or Bananas Have More Protein? The Core Comparison

The question of whether apples or bananas have more protein is common, but it's important to frame it within the larger context of a healthy diet. For those looking to increase their protein intake, relying on fruits alone is not an effective strategy, as they are not primary sources of this macronutrient. However, when comparing the two popular fruits side-by-side, the data clearly shows which one has the edge.

Protein Content Explained

Based on a 100-gram serving, a banana contains approximately 1.1 grams of protein, while an apple contains only about 0.26 grams. This means a banana offers over four times the protein of an apple for the same weight. It is crucial to remember, however, that these are small amounts relative to the daily recommended protein intake for adults, which ranges from 46 to 56 grams or more, depending on factors like weight, age, and activity level. Therefore, while bananas technically have more protein, the difference is nutritionally insignificant for most people seeking to meet their daily requirements.

A Broader Nutritional Perspective: Apples vs. Bananas

Focusing solely on protein misses the bigger picture of what these fruits contribute to a balanced diet. Both apples and bananas are rich in vitamins, minerals, and dietary fiber, each offering unique benefits that cater to different health goals.

Comparison Table: Apples vs. Bananas (Per 100g)


Nutrient	Apple	Banana	Key Takeaway
Protein	0.26 g	1.09 g	Winner: Banana
Carbohydrates	13.8 g	23 g	Winner: Banana (more energy)
Dietary Fiber	2.4 g	2.6 g	Slightly higher: Banana
Potassium	107 mg	360 mg	Winner: Banana (significantly higher)
Vitamin C	4.6 mg	8.7 mg	Winner: Banana
Calories	52 kcal	89 kcal	Winner: Apple (lower calories)

Beyond the Protein: Key Health Benefits

Beyond their modest protein content, these fruits shine in other areas:

Apples: Apples have a lower glycemic index and are rich in antioxidants and vitamin K. Their high fiber content, particularly in the skin, is excellent for digestive health and feeling full. The antioxidants and fiber in apples have been linked to potential benefits for heart health and reducing cancer risk.
Bananas: Bananas are a powerhouse of potassium, a critical electrolyte for heart health and muscle function. They also contain more vitamins, including B6 and C, and folate than apples. The resistant starch in less ripe bananas can support gut health and regulate blood sugar. Their higher carbohydrate content makes them a good source of quick energy, often favored as a pre-workout snack.

The Role of Protein in a Balanced Diet

Proteins are fundamental building blocks for the body, essential for repairing cells, building muscle, and creating enzymes and hormones. For a balanced diet, it is important to incorporate a variety of protein sources, as fruits like apples and bananas offer only trace amounts.

Examples of excellent protein sources include:

Lean meats, poultry, and fish
Eggs and dairy products, such as Greek yogurt and cottage cheese
Legumes and beans, including lentils, chickpeas, and edamame
Nuts and seeds
Soy products like tofu and tempeh

Building Balanced Snacks

Instead of choosing between an apple or a banana for protein, combine them with a more substantial protein source to create a balanced, satisfying snack. For example:

Pair sliced apples with a tablespoon of peanut butter for a healthy combination of carbs, fiber, and protein.
Add banana slices to a bowl of Greek yogurt topped with a sprinkle of chopped nuts for extra protein and healthy fats.
Blend a banana into a protein shake with whey or plant-based protein powder to fuel a workout.

Conclusion: Which Fruit is the Right Choice?

When asking do apples or bananas have more protein?, the banana is the clear victor, but this information should not be the sole basis for your dietary choices. Both fruits are incredibly healthy, providing a host of vitamins, minerals, and fiber. An apple, with its lower caloric and sugar content, is a great choice for those managing weight and seeking sustained fullness from fiber. A banana, with its higher potassium and carbohydrate load, is ideal for replenishing energy and electrolytes, making it a perfect pre- or post-workout snack. The best approach is to enjoy both fruits as part of a varied, balanced diet, pairing them with other protein sources to meet your daily needs. The right choice depends entirely on your individual nutritional goals and preferences.

Frequently Asked Questions

An apple may be a better option for weight loss due to its lower calorie and sugar content per serving. Its higher fiber content, particularly with the skin on, can help promote a feeling of fullness for longer, which can aid in appetite control.

No, apples and bananas are not considered good sources of protein. While they contain trace amounts, their primary nutritional value comes from carbohydrates, fiber, vitamins, and minerals. Other foods like meat, dairy, or legumes are far more effective for protein intake.

A banana is a better choice for a pre-workout snack. Its higher carbohydrate and potassium content can provide quick energy and help prevent muscle cramping during exercise.

Bananas are most known for their high potassium content, which supports heart health and blood pressure regulation. They also provide a good source of vitamin B6, vitamin C, and dietary fiber.

Apples are high in fiber and antioxidants, which have been linked to improved heart health, digestive wellness, and a reduced risk of certain cancers. They also provide vitamin K and vitamin C.

You can increase the protein content of a fruit snack by pairing it with a protein-rich food. Consider adding nut butter to apple slices, mixing Greek yogurt with bananas, or sprinkling nuts and seeds over a fruit salad.

While there may be slight variations in protein content between different varieties of apples and bananas, the overall amount remains relatively low. The core nutritional profile, including the low protein content, is consistent across both fruit types.