Banana vs Apple: Calories, Protein and Which to Choose
A side-by-side comparison of Banana and Apple per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Apple has 37 fewer kcal per 100 g (42% less).
- For weight loss, Apple gives you more food for fewer calories.
- For muscle or weight gain, Banana helps you hit calories with smaller portions.
Swap equivalents
- 100 g of Banana has the same calories as 170 g of Apple.
Frequently asked questions
Which is better: Banana or Apple?
It depends on your goal. Per 100 g, Banana has 89 kcal and 1.1 g of protein; Apple has 52 kcal and 0.3 g. Both have practically the same protein per 100 g. Apple has 37 fewer kcal per 100 g (42% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Banana for Apple?
Yes. To keep calories the same, swap 100 g of Banana for about 170 g of Apple. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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