How many bananas can I eat on keto?

November 4, 2025 •

4 min read

A single medium-sized banana contains approximately 22-27 grams of net carbohydrates, a significant portion of a typical daily keto carb allowance. So, how many bananas can I eat on keto without disrupting ketosis?

Quick Summary

Most people on a ketogenic diet should avoid bananas due to their high carbohydrate content, though very small portions might fit into a flexible plan or targeted approach. Keto-friendly fruits like berries are a better option.

Key Points

High in Carbs: A single medium banana contains about 24g net carbs, which can exceed a typical daily keto limit.
Risk of Ketosis Disruption: The high sugar content can spike blood sugar levels and kick your body out of fat-burning ketosis.
Better Alternatives Exist: Keto-friendly fruits like berries, avocado, and starfruit provide sweetness and nutrients with lower carb counts.
Use Banana Extract: To get the flavor without the carbs, use sugar-free banana extract in smoothies and baking.
Targeted Diet Exception: Athletes on a strict Targeted Ketogenic Diet might consume very small, tracked portions around workouts, but this is an advanced exception.
Green is Still Not Keto: While slightly different due to resistant starch, green bananas are still too high in carbohydrates for regular keto consumption.

The Hard Truth About Bananas and Ketosis

For most individuals following a standard ketogenic diet, the answer to "how many bananas can I eat on keto?" is zero. The fundamental goal of the keto diet is to limit carbohydrate intake to a very low level, typically between 20 to 50 grams of net carbs per day, in order to force the body into a state of ketosis. Ketosis is a metabolic process where the body burns fat for energy instead of glucose. A single medium-sized banana contains about 22-27 grams of net carbs, which can instantly use up or even exceed your entire daily carb budget. The high sugar and carb content in bananas, especially ripe ones, can cause a significant spike in blood sugar, effectively kicking your body out of ketosis.

Banana Carb Count Breakdown

To truly understand why bananas are a challenge on keto, a closer look at their nutritional profile is necessary. A standard, medium banana provides:

Total Carbohydrates: Approximately 27 grams
Dietary Fiber: Approximately 3 grams
Net Carbs: Approximately 24 grams

These net carbs come primarily from the natural sugars (glucose and fructose) present in the fruit. The 24 grams of net carbs from just one banana is substantial when compared to the daily limit of 20-50 grams on most keto plans. For someone aiming for the lower end of that range, a banana is simply not feasible.

Can Ripeness Make a Difference?

Some people wonder if eating a less-ripe, green banana might be a viable option due to its higher resistant starch content. Resistant starch acts more like a fiber, passing through the small intestine largely undigested and potentially having less of an impact on blood sugar levels. While a green banana does contain more resistant starch than a ripe one, it still has a significant amount of total carbohydrates. The process of cooking or ripening also converts this resistant starch into digestible sugars, making it less keto-friendly. For most keto dieters, the marginal difference is not enough to justify the carb risk, and the bitter taste of an unripe banana is often unpalatable.

Keto-Friendly Alternatives to Bananas

If you're a banana lover who misses the fruit's creamy texture or sweet flavor, there are several keto-friendly alternatives you can use in smoothies, recipes, or as a standalone snack. These options allow you to enjoy similar qualities without the carb overload.

Low-Carb Fruit Alternatives:

Avocado: With only about 3 grams of net carbs per half, avocados offer a similar creamy texture, are rich in healthy fats, and provide valuable potassium, a mineral often associated with bananas.
Berries: Low in carbs and high in antioxidants, berries like raspberries (3g net carbs per half-cup) and blackberries (4.3g net carbs per 100g) are excellent choices for adding sweetness.
Starfruit: This is one of the lowest-sugar fruits, with only around 3.5g of net carbs per fruit.

Recipe Alternatives:

Banana Extract: To achieve the banana flavor in smoothies, yogurt, or baked goods without any carbs, use a few drops of sugar-free banana extract.
Chia Seeds: Soaked chia seeds can mimic the texture of bananas in puddings or shakes when combined with banana extract.

Comparison Table: Banana vs. Keto Fruits

To put the carb differences into perspective, here is a comparison table of a medium banana versus several popular keto-friendly fruits.


Fruit (100g serving)	Net Carbs (approx.)	Keto-Friendly?
Banana	24g	No
Raspberries	5g	Yes
Blackberries	4.3g	Yes
Strawberries	5.5g	Yes
Avocado	2g	Yes
Coconut (shredded)	6g	Yes

Is There Any Exception?

For most dieters, a banana is too high in carbs, but there is one exception: the Targeted Ketogenic Diet (TKD). This is a more advanced keto approach where some carbohydrates are consumed around intense workouts to fuel performance. An athlete on a TKD might be able to incorporate a small portion of a banana before or after training, provided they carefully track their carbs and return to ketosis afterward. However, this is not suitable for everyone, especially those new to keto or primarily using the diet for weight loss without intense exercise. Even in these cases, other sources of carbs might be preferable.

Conclusion: Finding the Right Balance

Ultimately, a whole banana is not a keto-friendly food item for the vast majority of dieters due to its high carbohydrate count. While the fruit offers beneficial vitamins and potassium, those nutrients can be sourced from other low-carb, keto-compliant foods like avocado, spinach, and nuts. For those who deeply miss the flavor, excellent zero-carb substitutes like banana extract exist. The key to staying in ketosis is diligent carbohydrate tracking and choosing your carbs wisely. While you may have to say goodbye to bananas for a while, the wide variety of delicious keto-friendly fruits and flavorings ensures you won't feel deprived. For more expert guidance on navigating the keto diet and staying in ketosis, consider resources like Perfect Keto. (https://perfectketo.com/is-banana-keto/)

Frequently Asked Questions

Yes, you can eat a very small portion, like a single slice or two, if you meticulously track your daily carb intake to ensure it doesn't push you over your limit. For many, the effort isn't worth the minimal portion size.

A medium-sized banana contains approximately 27 grams of total carbohydrates and 24 grams of net carbs, after subtracting the fiber content.

While green bananas have more resistant starch and a slightly lower impact on blood sugar than ripe ones, they are still high in total carbohydrates and generally not recommended for a standard ketogenic diet.

For creamy smoothies, avocados or unsweetened coconut cream are excellent low-carb replacements. You can add a few drops of sugar-free banana extract to mimic the flavor.

Bananas are high in carbohydrates because they are primarily composed of natural sugars and starches. As the banana ripens, its starches are converted into sugars, increasing its carbohydrate content.

Fruits that are very low in net carbs and high in fiber, such as raspberries, blackberries, and strawberries, can be enjoyed in moderation on a keto diet.

For the vast majority of keto dieters, no. The 24g of net carbs in a single banana represents most, if not all, of the daily carb allowance, making it extremely difficult to fit into a standard plan while staying in ketosis.