Banana vs Fruit Salad

Per 100 g, Banana has 89 kcal and 1.1 g protein, while Fruit Salad has 78 kcal and 0.9 g protein.

Banana

89
kcal per 100 g
1.1 g protein

Fruit Salad

78
kcal per 100 g
0.9 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 Banana Fruit Salad Difference
Calories Fewer calories for the same weight 89 kcal 78 kcal better 12%
Protein More protein helps with fullness and muscle 1.1 g better 0.9 g 18%
Carbs Lower carbs suits low-carb and diabetic diets 22.9 g 15.9 g better 31%
Fat Lower fat means lower calorie density 0.3 g better 1.2 g 75%
Fiber More fibre improves fullness and digestion 2.6 g better 1.6 g 39%
Sugar Less sugar means a gentler blood-sugar response 11.9 g 9.8 g better 18%
"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?

Fruit Salad

Fruit Salad is the lighter choice at 78 kcal per 100 g against 89 for Banana — about 12% 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 0.9 g for Fruit Salad. To match that from Fruit Salad you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Banana vs Fruit Salad — common questions

Banana has more calories — about 89 kcal per 100 g compared with 78 kcal for Fruit Salad.

Banana has more protein — 1.1 g per 100 g against 0.9 g for Fruit Salad.

Fruit Salad is the lighter choice at 78 kcal per 100 g against 89 for Banana — about 12% 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 0.9 g for Fruit Salad. To match that from Fruit Salad you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 167 kcal and 2 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 Fruit Salad has the edge, mainly on calorie density. Per 100 g, Banana has 89 kcal and 1.1 g protein, while Fruit Salad has 78 kcal and 0.9 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Banana nutrition & serving sizes
Full Fruit Salad 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.