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Banana vs Orange: Calories Compared
Orange is lower in calories (47 vs 89 per 100g). Banana has 1.1g protein per 100g versus 0.9g in Orange.
Per typical serving, Banana provides 105 kcal (based on a 118g portion) versus Orange at 85 kcal (180g). The average adult needs around 2,000 calories per day, so banana contributes 5.3% and orange contributes 4.2% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Banana | Orange |
|---|---|---|
| Calories | 89 kcal | 47 kcal |
| Protein | 1.1g | 0.9g |
| Carbohydrates | 22.8g | 11.8g |
| of which Sugars | 12.2g | 9.3g |
| Fat | 0.3g | 0.1g |
| of which Saturates | 0.1g | 0g |
| Fibre | 2.6g | 2.4g |
| Sodium | 1mg | 0mg |
| Potassium | 358mg | 181mg |
| Calcium | 5mg | 40mg |
| Iron | 0.3mg | 0.1mg |
| Vitamin C | 8.7mg | 53.2mg |
| Vitamin A | 3µg | 11µg |
| Selenium | 1µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Banana has more (89kcal vs 47kcal per 100g) — a difference of 42kcal. Orange is the lower-calories option if that is your priority.
- Protein: Banana has more (1.1g vs 0.9g per 100g) — a difference of 0.2g. Banana is the stronger source of protein here.
- Carbohydrates: Banana has more (22.8g vs 11.8g per 100g) — a difference of 11g.
- Sugars: Banana has more (12.2g vs 9.3g per 100g) — a difference of 2.9g. Orange is the lower-sugars option if that is your priority.
- Fat: Banana has more (0.3g vs 0.1g per 100g) — a difference of 0.2g. Orange is the lower-fat option if that is your priority.
- Saturated fat: Banana has more (0.1g vs 0g per 100g) — a difference of 0.1g. Orange is the lower-saturated fat option if that is your priority.
- Fibre: Banana has more (2.6g vs 2.4g per 100g) — a difference of 0.2g. Banana is the stronger source of fibre here.
- Sodium: Banana has more (1mg vs 0mg per 100g) — a difference of 1mg. Orange is the lower-sodium option if that is your priority.
- Potassium: Banana has more (358mg vs 181mg per 100g) — a difference of 177mg. Banana is the stronger source of potassium here.
- Calcium: Orange has more (40mg vs 5mg per 100g) — a difference of 35mg. Orange is the stronger source of calcium here.
- Iron: Banana has more (0mg vs 0mg per 100g) — a difference of 0mg. Banana is the stronger source of iron here.
- Vitamin c: Orange has more (53mg vs 9mg per 100g) — a difference of 44mg. Orange is the stronger source of vitamin C here.
- Vitamin a: Orange has more (11µg vs 3µg per 100g) — a difference of 8µg. Orange is the stronger source of vitamin A here.
- Selenium: Banana has more (1µg vs 0µg per 100g) — a difference of 1µg. Banana is the stronger source of selenium here.
- Riboflavin (b2): Banana has more (0mg vs 0mg per 100g) — a difference of 0mg. Banana is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Banana | % DV | Orange | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Orange is the lower-calorie option at 47 kcal per 100g. If you need more protein, Banana provides more at 1.1g per 100g. For lower carbohydrates, Orange has fewer carbs at 11.8g per 100g.
Both banana and orange can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Banana or Orange?
Banana has 89 calories per 100g while Orange has 47 calories per 100g. Banana is higher in calories by 42 kcal per 100g.
Which has more protein, Banana or Orange?
Banana contains 1.1g of protein per 100g. Orange contains 0.9g of protein per 100g. Banana has more protein.
Is Banana healthier than Orange?
Banana has 89 kcal, 1.1g protein, 22.8g carbs and 0.3g fat per 100g. Orange has 47 kcal, 0.9g protein, 11.8g carbs and 0.1g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Banana or Orange?
Banana contains 2.6g of fibre per 100g, and Orange contains 2.4g per 100g. Banana has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Banana vs Orange?
A typical 1 medium banana of banana (118g) is around 105 calories. A typical 1 medium orange of orange (180g) is around 85 calories — a difference of 20 kcal per serving in favour of orange.
Can I substitute Banana for Orange in recipes?
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).