Banana vs Orange

Per 100 g, Banana has 89 kcal and 1.1 g protein, while Orange has 37 kcal and 0.7 g protein.

Banana

89
kcal per 100 g
1.1 g protein

Orange

37
kcal per 100 g
0.7 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 Orange Difference
Calories Fewer calories for the same weight 89 kcal 37 kcal better 59%
Protein More protein helps with fullness and muscle 1.1 g better 0.7 g 36%
Carbs Lower carbs suits low-carb and diabetic diets 22.9 g 7.9 g better 66%
Fat Lower fat means lower calorie density 0.3 g 0.2 g better 33%
Fiber More fibre improves fullness and digestion 2.6 g better 1.3 g 50%
Sugar Less sugar means a gentler blood-sugar response 11.9 g 6.8 g better 43%
"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?

Orange

Orange is the lighter choice at 37 kcal per 100 g against 89 for Banana — about 59% 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 0.7 g for Orange. To match that from Orange you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Orange is more efficient per calorie (1.9 g of protein per 100 kcal against 1.2 g), so it is the better pick if you are also holding calories down.

Banana vs Orange — common questions

Banana has more calories — about 89 kcal per 100 g compared with 37 kcal for Orange.

Banana has more protein — 1.1 g per 100 g against 0.7 g for Orange.

Orange is the lighter choice at 37 kcal per 100 g against 89 for Banana — about 59% 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 0.7 g for Orange. To match that from Orange you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Orange is more efficient per calorie (1.9 g of protein per 100 kcal against 1.2 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 126 kcal and 1.8 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 Orange has the edge, mainly on calorie density. Per 100 g, Banana has 89 kcal and 1.1 g protein, while Orange has 37 kcal and 0.7 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 Orange 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.