Raising Are bananas healthy for kids?
Are bananas healthy? One medium raw banana (118 g) has 105 calories, 27 g of carbohydrates, 3.1 g of fiber, 14.4 g of naturally occurring sugar, 1.3 g of protein, and 422 mg of potassium, with no added sugar, per USDA FoodData Central. A small banana (101 g) has 2.6 g of fiber. Bananas are not one of the FDA's nine major allergens and are not named on the AAP or CDC choking lists.
Bananas: snack check
- No added sugar
No added sugar (whole food) - Not highly processed
Whole fruit, nothing added - Has protein or fiber
3.1 g fiber per medium banana, above 2.8 g (FDC) - Not on choking lists
Not on AAP or CDC choking lists
Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.
| Serving | 1 medium banana (118 g), raw |
|---|---|
| Calories | 105 |
| Added sugars | 0 |
| Protein | 1.3 |
| Fiber | 3.1 |
| Sodium | 1 |
Numbers: USDA FoodData Central, SR Legacy, FDC 173944 (Bananas, raw), medium 118 g. Checked October 2026.
What's in it
Per medium banana, 118 g (FDC 173944): 105 calories, 0.4 g of fat, 26.9 g of carbohydrates, 3.1 g of fiber, 14.4 g of sugars (none added), 1.3 g of protein, 1 mg of sodium, and 422 mg of potassium. A small banana (101 g) has about 90 calories and 2.6 g of fiber; an extra-large one (152 g) about 135 calories and 4 g of fiber.
For kids 4–8
Bananas are soft and are not on the AAP or CDC choking lists; slices or halves are common for young kids. The 2025–2030 Dietary Guidelines recommend no added sugar for children 5–10; a plain banana has none. Riper bananas taste sweeter; the USDA numbers here are for raw bananas in general.
Swaps and pairings
A banana has 1.3 g of protein, under the FDA's 10% Daily Value mark of 5 g. Pairing it with peanut butter spread thin, plain yogurt, or milk adds protein. Mashed banana can sweeten oatmeal or pancakes in place of syrup.
Fresh vs dried banana
Banana chips and dried banana are different products with their own Nutrition Facts panels; compare calories, added sugar, and serving size to the fresh-banana numbers on this card.
FAQ
How much sugar is in a banana?
A medium banana (118 g) has about 14.4 g of naturally occurring sugar and no added sugar, per USDA FDC 173944.
How many bananas can a child eat a day?
The 2025–2030 Dietary Guidelines encourage whole fruits. One medium banana has 105 calories, 3.1 g of fiber, and no added sugar (USDA FDC 173944).
Are bananas good for kids?
We share facts, not ratings. A medium banana has 105 calories, 3.1 g of fiber, 422 mg of potassium, and no added sugar.
Why you can trust this page: every number and flag links to its source, a separate reviewer checks each page before it goes live, and the date shows when we last checked. Sources and method · Report an error
Facts for parents, not medical or nutrition advice. Ask your pediatrician about allergies or your child's needs.
More snack checks
Applesauce
Is applesauce healthy for kids? Half a cup of unsweetened applesauce has 0 g of added sugar and 51 calories; sweetened has 15 g added. Pouches and jars.
Raisins
Are raisins healthy? A 1.5 oz box has no added sugar, 1.9 g fiber and 28 g of natural sugar, and the CDC lists raisins as a choking risk. Numbers and sources.
Oatmeal
Is oatmeal healthy? A cup of plain oats cooked in water has 4 g fiber and 6 g protein and no added sugar; one flavored packet lists 14 g. Sources inside.
Healthy Snacks for Kids: Easy Ideas for Ages 4–8, Plus Safety
Healthy snacks for kids ages 4–8: simple pairings, protein ideas, less-processed swaps, choking safety, nut-free school rules, and how to handle waiting.
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