Apple vs Banana

Per 100 g, Apple has 63 kcal and 0.3 g protein, while Banana has 89 kcal and 1.1 g protein.

Apple

63
kcal per 100 g
0.3 g protein

Banana

89
kcal per 100 g
1.1 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Apple Banana Difference
Calories Fewer calories for the same weight 63 kcal better 89 kcal 30%
Protein More protein helps with fullness and muscle 0.3 g 1.1 g better 73%
Carbs Lower carbs suits low-carb and diabetic diets 13.1 g better 22.9 g 43%
Fat Lower fat means lower calorie density 0.7 g 0.3 g better 57%
Fiber More fibre improves fullness and digestion 2.6 g 2.6 g about the same
Sugar Less sugar means a gentler blood-sugar response 9.5 g better 11.9 g 20%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Apple

Apple is the lighter choice at 63 kcal per 100 g against 89 for Banana — about 30% fewer calories for the same weight on your plate. That does not make Banana a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Banana

Banana is the stronger protein source, with 1.1 g per 100 g against 0.3 g for Apple. To match that from Apple you would have to eat roughly 3.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Apple vs Banana — common questions

Banana has more calories — about 89 kcal per 100 g compared with 63 kcal for Apple.

Banana has more protein — 1.1 g per 100 g against 0.3 g for Apple.

Apple is the lighter choice at 63 kcal per 100 g against 89 for Banana — about 30% fewer calories for the same weight on your plate. That does not make Banana a bad food; it means the portion has to be smaller to fit the same calorie budget.

Banana is the stronger protein source, with 1.1 g per 100 g against 0.3 g for Apple. To match that from Apple you would have to eat roughly 3.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 152 kcal and 1.4 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Apple has the edge, mainly on calorie density. Per 100 g, Apple has 63 kcal and 0.3 g protein, while Banana has 89 kcal and 1.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Apple nutrition & serving sizes
Full Banana nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.