How many calories in a medium Dole banana?

Quick Answer

A medium Dole banana contains about 105 calories.

Calorie Content of Bananas

Bananas are a very popular fruit that are consumed worldwide. They provide a number of important nutrients and make for a tasty and convenient snack. When looking at the calorie content of bananas, there are a few key factors to consider:

Banana Type

There are many different varieties of bananas, but the most common types are:

– Cavendish – The classic yellow banana found in most grocery stores. This is the type of banana produced by Dole.

– Lady Finger – A smaller, sweeter variety.

– Manzano – Also known as apple bananas, these are shorter and plumper than Cavendish varieties.

– Plantain – Starchier and often cooked before eating.

The calorie content can vary slightly among different banana types, but Cavendish and Lady Finger bananas have very similar nutrient profiles.

Banana Size

Bananas come in different sizes, from small to extra large. The size of the banana will impact its calorie content, since larger bananas contain more grams of carbohydrates. Some common banana sizes include:

– Small – 6 to 6.5 inches in length

– Medium – 7 to 7.5 inches in length

– Large – 8 to 8.5 inches in length

– Extra large – 9 inches or longer

As you go up in banana size, the calories increase. Small bananas have about 90 calories, while extra large bananas contain around 135 calories.

State of Ripeness

The ripeness of a banana also affects its nutritional value. As a banana ripens, the starch converts into sugars. A ripe banana will have a higher sugar content and more calories than an unripe one. An overripe banana will have the highest calorie count.

To summarize, the three main factors that determine the calories in a banana are the variety, size, and ripeness. Cavendish bananas are the most common variety sold commercially.

Calories in a Medium Dole Banana

Dole produces Cavendish bananas, which are the classic yellow bananas you find in supermarkets.

A medium Dole banana is approximately 7 to 7.5 inches long.

According to the United States Department of Agriculture (USDA), one medium 7″ to 7-7/8″ long banana contains:

  • 105 calories
  • 27 grams of carbohydrates
  • 1 gram of protein
  • 0 grams of fat
  • 3 grams of fiber
  • 14 grams of sugar
  • 8% DV of vitamin B6
  • 12% DV of vitamin C
  • 8% DV of potassium

So in total, a medium Dole Cavendish banana contains 105 calories.

This calorie count is for a ripe, yellow banana. An unripe medium banana would contain slightly fewer calories, while an overripe banana would contain more.

Daily Calorie Needs

To put the 105 calories in a medium Dole banana into context, here is a look at recommended daily calorie intakes:

Gender Age Sedentary Moderately Active Active
Female 19-25 years 2,000 calories 2,200-2,400 calories 2,400-2,600 calories
Female 26-50 years 1,800-2,000 calories 2,000-2,200 calories 2,200-2,400 calories
Male 19-25 years 2,400-2,600 calories 2,600-2,800 calories 2,800-3,000 calories
Male 26-50 years 2,200-2,400 calories 2,400-2,600 calories 2,600-2,800 calories

As you can see from the table, a medium banana at 105 calories provides around 5-10% of an adult’s daily calorie needs. This makes it a good light snack or part of a meal.

Nutritional Benefits of Bananas

Bananas provide a number of important nutrients:

Fiber – Bananas contain both soluble and insoluble fiber. Fiber helps regulate digestion and promotes heart health.

Potassium – Bananas are high in potassium, which helps control blood pressure and heart function.

Vitamin B6 – Bananas are a good source of vitamin B6. Vitamin B6 helps the body metabolize fats and proteins.

Vitamin C – Fresh bananas provide vitamin C, an essential antioxidant.

Manganese – Bananas contain manganese, which assists in bone health and metabolism.

Due to this nutrient profile, bananas can help with:

Heart health – The fiber, potassium, and vitamin contents in bananas support cardiovascular function.

Digestion – The fiber in bananas helps regulate digestion and promotes gut health.

Bone strength – The manganese in bananas contributes to bone mineralization and density.

Immunity – The vitamin C and B6 in bananas can boost the immune system.

So while bananas are relatively high in natural sugars and carbs, their valuable micronutrient content makes them a healthy fruit choice. Their 105 calories provide you with important vitamins, minerals, and fiber.

Ways to Enjoy Bananas

There are many ways you can enjoy bananas:

On Their Own

Bananas make a great grab-and-go snack. They are portable, tidy, and peel easily. The fiber and natural sugars will provide an energy boost.

In Smoothies

Adding banana to a smoothie provides natural sweetness, texture, and nutrients. They pair well with fruits, greens, nut butters, protein powder, yogurt, and milk or milk alternatives like almond milk.

In Baked Goods

Mashed ripe bananas can replace oil or butter in baked goods like muffins, breads, and pancakes. They add moisture and sweetness.

In Oatmeal

Sliced bananas complement the flavors in oatmeal wonderfully. They add natural sweetness and pair well with nuts, milk, cinnamon, and nutmeg.

On Toast

Sliced bananas on whole grain toast topped with peanut or almond butter makes a balanced breakfast or snack. The healthy fats and fiber keep you full.

In Fruit Salads

Cubes of banana add great texture and flavor to fruit salads. Pair bananas with berries, pineapple, grapefruit, kiwi, and melon.

As Dessert Toppings

Bananas can top desserts like ice cream, cakes, and pies instead of sugary or fatty toppings. The trick is using thoroughly ripened bananas for extra sweetness.

Tips for Ripening and Storing Bananas

Follow these tips for ripening bananas to the ideal sweetness and storing them properly:

– Leave unripe bananas at room temperature. The ethylene gas they produce will accelerate ripening.

– To speed up ripening, place bananas in a paper bag with an apple (which releases extra ethylene gas).

– Once ripe, store bananas loose in the refrigerator to slow further ripening. The peel may darken but the flesh will remain good for 5-7 days.

– Freeze overripe bananas for later use in smoothies or baking. Let the banana skins turn black before freezing.

– You can store ripe, ready-to-eat bananas at room temp for 1-2 days max before consuming.

Medium Banana Calorie Count Summary

To summarize key points:

– A medium, 7 to 7.5 inch long Dole banana contains 105 calories

– Banana calorie content varies based on size, ripeness, and variety

– Bananas provide important nutrients like fiber, potassium, vitamin B6 and vitamin C

– At 105 calories, a medium banana is 5-10% of a person’s total daily calorie needs

– Bananas make a healthy snack or meal addition and can be enjoyed in many ways

– Allow bananas to ripen at room temp until ideal sweetness for maximum flavor and nutrition

So at just 105 calories, a medium Dole banana is a nutritious and delicious fruit option to consider adding to your daily diet.


[1] U.S. Department of Agriculture, FoodData Central.

[2] Harvard T.H. Chan School of Public Health. “Fruit calories.”

[3] Oregon State University Micronutrient Information Center. “Bananas.”

[4] Dole Sunshine. “Banana Nutrition Facts & Calories.”

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