The Calorie Showdown: Plantains vs. Dessert Bananas
When it comes to bananas, the biggest calorie difference isn't found between a yellow and brown one, but rather between the main categories: dessert bananas and plantains. Plantains, which are part of the banana family but are starchier and typically cooked before eating, consistently outrank their sweeter cousins in terms of calorie content per serving.
- Plantains: With a higher starch content, raw plantains contain approximately 122 calories per 100 grams, compared to the 89 calories in dessert bananas. This calorie difference becomes even more pronounced when cooked. For example, frying a plantain in oil dramatically increases its caloric density, unlike simply boiling or baking it.
- Dessert Bananas: This includes the common Cavendish variety found in most supermarkets. The calorie content is lower per gram, and because they are typically eaten raw, they are less likely to be prepared in a high-fat manner that adds extra calories.
Why Size Matters More Than Ripeness
Many people mistakenly believe that as a banana ripens and turns brown, it gains calories. From a nutritional standpoint, this is not true. While the total energy content remains nearly the same, the carbohydrates transform from resistant starch (which is harder for your body to digest) into simple sugars (glucose and fructose). This is why a ripe banana tastes sweeter than a green one.
However, the size of the banana is the single most important factor determining its total calorie count. A small green banana may have fewer calories than a very large ripe one simply because of its size.
Calorie Count by Size (for Cavendish Bananas):
- Extra small (< 6 inches): 72 calories
- Small (6-7 inches): 90 calories
- Medium (7-8 inches): 105 calories
- Large (8-9 inches): 121 calories
- Extra large (> 9 inches): 135 calories
The Calorie Impact of Preparation
Beyond the type and size, how a banana is prepared can drastically change its final calorie count. The highest calorie banana products are almost always those that have been processed in some way, concentrating their sugars or adding fat.
- Dried Bananas: The process of drying removes water, condensing all the natural sugars and calories into a smaller, denser portion. A single cup of dried banana slices will have significantly more calories than a cup of fresh slices.
- Mashed Bananas: A cup of mashed banana contains approximately 200 calories, which is higher than a cup of sliced banana because the mashed version is more compressed, fitting more fruit into the same volume.
- Fried Plantains: As mentioned, frying plantains in oil adds a considerable amount of fat, and therefore calories, to the final dish.
Calorie Comparison: Bananas by Type and Preparation
| Type/Preparation | Approx. Calories per 100g | Key Characteristics |
|---|---|---|
| Raw Dessert Banana (Cavendish) | ~89 kcal | Common variety, sweeter, lower calorie density when fresh |
| Raw Plantain | ~122 kcal | Starchier, typically cooked, higher calorie density |
| Fried Plantain | Varies widely | Significantly higher due to oil absorption, one of the most calorie-dense forms |
| Dried Banana Slices | ~360 kcal | Concentrated sugar and calories, water removed |
| Mashed Banana | ~89 kcal (same per gram) | Same per-gram calories, but more fruit fits into a standard measuring cup |
| Red Banana | ~120 kcal (medium fruit) | Slightly higher sugar content than Cavendish, but similar size-dependent variance |
The Bottom Line on Banana Calories
To determine which banana has the most calories, the clear answer is a processed one. A cup of dried banana chips or a serving of fried plantains will contain far more calories than any fresh fruit. Among fresh options, a large, starchy plantain typically has more calories than a standard dessert banana, but the total calorie count is most directly correlated with its size. Ripeness primarily affects the sugar-to-starch ratio, not the total energy content.
For most people seeking a healthy snack, the type of fresh banana matters very little for overall calorie intake. The focus should be on portion size and mindful consumption. For more detailed information on banana nutrition, you can consult resources like Healthline's overview on banana calories.
Conclusion
Ultimately, the most calorie-dense banana is a processed one, such as dried or fried. Among fresh varieties, a cooked plantain will have more calories per gram than a raw dessert banana, but for any single piece of fruit, size is the most influential factor. The journey from green to brown simply changes the type of carbohydrate, not the overall energy content. By paying attention to these factors, you can make informed choices to align with your nutritional goals.
