How many calories are in 1 saba? The definitive guide

January 7, 2026 •

3 min read

According to nutrition data, a medium-sized boiled saba banana typically contains less than 100 calories, making it a relatively low-calorie food. The exact number of calories are in 1 saba can vary significantly based on its size, preparation method, and whether it's ripe or unripe. This starchy, plantain-like fruit is a staple in many cuisines, but understanding its nutritional profile is key to incorporating it into a balanced diet.

Quick Summary

The calorie content of a saba banana depends heavily on preparation, with boiled options being lower in calories than fried versions. This staple fruit is rich in fiber, potassium, and vitamins, offering numerous health benefits. Size and ripeness are also major factors in determining its final caloric value and nutritional makeup.

Key Points

Boiled Saba Calories: A medium, boiled saba banana contains around 92 to 130 calories.
Fried Saba Calories: Preparation methods like frying significantly increase the calorie count due to added oil and sugar.
Ripeness Effect: Unripe saba has more resistant starch and fewer calories than ripe saba, which has converted starches to sugar.
Nutrient-Dense: Saba is rich in fiber, potassium, and vitamins A, B, and C, supporting digestion, heart health, and immunity.
Saba vs. Regular Banana: Saba is starchier and more similar to a plantain than a common sweet banana like the Cavendish.
Cooking Method: Healthier low-calorie options include boiling, steaming, or baking, while frying adds significant calories.

Factors Affecting the Calorie Count of Saba

The calorie content of a saba banana is not a single, fixed number; rather, it is a range influenced by several factors. The two most important variables are the size of the fruit and how it is prepared. While a medium boiled saba might have around 92 calories, a larger, fried piece could contain substantially more due to added oil and sugar.

Preparation Method is Key

One of the most significant factors affecting the final calorie count is the cooking method. Saba bananas are a versatile fruit and are rarely eaten raw. They are often boiled, steamed, or fried, and each method affects the caloric density differently.

Boiled or Steamed Saba: This is the lowest-calorie option. Boiling or steaming adds no extra fats or sugars, so the banana's natural nutritional value is preserved. A medium boiled saba can contain under 100 calories.
Fried Saba (Banana Cue or Turon): Frying involves cooking the saba in oil, often with added sugar to create a caramelized coating. This process significantly increases the calorie count. The oil adds fat calories, and the sugar adds carbohydrate calories. A snack like 'banana cue' is a treat, not a low-calorie health food.

Ripeness Matters

The ripeness of a saba banana also plays a role in its nutritional content. Unripe (green) bananas have a higher percentage of resistant starch, a type of fiber that isn't fully digested and therefore contributes fewer calories than regular starch. As the banana ripens, this resistant starch converts into simple sugars, which are more easily digested and contribute more calories.

List of Saba Preparation Methods and Their Caloric Impact

Boiling: Minimal calorie addition, as it uses only water.
Steaming: Similar to boiling, retaining the banana's natural nutritional profile.
Frying: High-calorie preparation due to the absorption of cooking oil.
Frying with Sugar (Caramelizing): The highest-calorie method, incorporating both cooking oil and added sugars.

Saba vs. Regular Banana: A Nutritional Comparison

When evaluating a saba banana's caloric value, it's helpful to compare it to a standard Cavendish banana. The starchy nature of saba, similar to a plantain, differentiates it from the sweeter, more common fruit. This comparison table highlights the key nutritional differences.


Feature	Saba Banana (approx. 120g)	Regular Banana (approx. 118g)
Calories	~113 kcal	~105 kcal
Carbohydrates	~29 g	~27 g
Fiber	~2-4 g (depending on prep)	~3 g
Sugar	Lower in raw form; higher when cooked	~14-15 g
Starch	Significantly higher	Lower
Best For...	Cooking, frying, boiling	Eating raw

Health Benefits Beyond the Calories

Regardless of its calorie count, the saba banana offers several notable health benefits:

Promotes Digestion: Its high fiber content, particularly when unripe, aids digestion and can prevent constipation.
Source of Potassium: Like other bananas, saba is an excellent source of potassium, which is vital for heart health and blood pressure regulation.
Immune System Support: Rich in Vitamin C, it helps boost the immune system and protect the body from infections.
Sustained Energy: The combination of natural sugars and fiber provides a steady release of energy, making it a great pre- or post-workout snack.

Managing Calorie Intake with Saba

If you're watching your calorie intake, consider these tips for enjoying saba bananas healthily:

Choose the Right Preparation: Opt for boiling, steaming, or baking instead of frying. A simple boiled saba with no additions is your best bet for a low-calorie snack.
Mind Your Additions: Be cautious with toppings. Adding excessive sugar, syrup, or milk can quickly turn a low-calorie fruit into a high-calorie dessert.
Portion Control: The calorie count depends on the size. Be mindful of how many saba bananas you consume in one sitting, especially if they are larger.
Pair with Protein: Eating saba with a source of protein, such as nuts or yogurt, can help you feel full longer and manage overall calorie consumption more effectively.

For more information on general nutrition, you can consult reliable sources like the official Nutrition.gov website.

Conclusion: Your Calorie Count Depends on Your Choices

The simple answer to "How many calories are in 1 saba?" is that it varies, but typically falls between 92 and 130 calories for a medium, boiled fruit. The ultimate calorie impact is dependent on your cooking method and any added ingredients. By choosing healthier preparations like boiling or steaming and being mindful of portion sizes, you can enjoy the nutritional benefits of this versatile and healthy fruit without derailing your dietary goals. Its rich fiber, vitamin, and mineral content makes it a valuable addition to a balanced and health-conscious diet.

Frequently Asked Questions

Yes, saba bananas can be good for weight loss when prepared healthily. Their high fiber content, especially in unripe forms, promotes satiety and helps regulate appetite, which is beneficial for calorie management.

Fried saba contains significantly more calories than boiled saba. Frying adds fat from the oil and often includes extra sugar for caramelization, dramatically increasing the total caloric value compared to a simple, water-boiled version.

Unripe saba contains a higher amount of resistant starch, which acts like fiber and can be beneficial for blood sugar control and gut health. Ripe saba has more natural sugars and is sweeter, so the healthier option depends on your specific dietary needs.

Saba is a starchy cooking banana, more similar to a plantain in texture and nutritional profile, while a regular banana (like Cavendish) is sweeter and commonly eaten raw. Saba is typically cooked before consumption, whereas regular bananas are a ready-to-eat fruit.

Yes, adding sugar to boiled saba, such as in the Filipino dessert 'Minatamis na Saging,' will increase the total calories and sugar content of the dish.

While saba bananas can technically be eaten raw, they are very starchy and not very palatable. Their best nutritional value and flavor are unlocked through cooking methods like boiling, steaming, or frying.

No, the calorie count varies based on the size of the banana. A larger saba will naturally have more calories than a smaller one, even with the same cooking method.