How much fiber is in banana?
Banana has 3.1 g of fiber per 1 medium (118 g) — about 11% of the 28 g Daily Value. That's 2.6 g of fiber per 100 g.
USDA FoodData Central · raw · FDC 173944
Fiber by portion
| Portion | Fiber | % DV | Total carbs | Net carbs | Calories |
|---|---|---|---|---|---|
| 1 medium (118 g) | 3.1 g | 11% | 26.9 g | 23.8 g | 105 |
| 100 g | 2.6 g | 9% | 22.8 g | 20.2 g | 89 |
| 1 oz (28 g) | 0.7 g | 3% | 6.5 g | 5.8 g | 25 |
% DV against the FDA Daily Value of 28 g of fiber. Net carbs = total carbs − fiber, since fiber isn't digested like other carbs. Values from USDA per-100 g data (FDC 173944, SR Legacy). raw.
A medium banana (118 g) carries about 3.1 g of fiber — roughly 11% of the 28 g Daily Value — for about 105 calories. That’s 2.6 g per 100 g, which makes a banana a genuinely solid fiber hit for something you can grab, peel, and eat in under a minute. When people ask how much fiber is in a banana, “about 3 g” is the number to remember: not the highest-fiber food going, but a convenient, portable way to chip away at the day’s target with zero prep and its own wrapper.
A gentle fiber, plus resistant starch
A banana’s fiber is a mix of soluble and insoluble, and there’s a second piece worth knowing about: resistant starch, which is especially high in greener, less-ripe bananas. Resistant starch behaves like fiber — it resists digestion in the small intestine and feeds the bacteria in your gut — so a slightly underripe banana is the more gut-friendly, slower-digesting option. As a banana ripens, that resistant starch converts to sugar, which is why greener bananas taste less sweet but sit gentler. Either way, the fiber and steady digestion are part of what makes a banana an easy snack on a sensitive stomach.
Net carbs and the energy trade-off
A banana is a carbohydrate-forward fruit, so it isn’t a low-carb snack: about 26.9 g of total carbs, and subtracting the 3.1 g of fiber leaves roughly 23.8 g net carbs. The fiber and potassium are the upside — fiber for satiety and gut health, potassium for the reasons athletes reach for bananas — paid for with real sugar and carbohydrate. That’s a fine deal for a pre- or post-workout snack and a reason to portion it on a strict low-carb plan. The fiber softens the curve; it doesn’t erase the carbs.
For the rest of the macro story, see protein in banana — and if you’re tracking fiber from a packaged snack, always check the label’s own fiber line.
Frequently Asked Questions
How much fiber is in a banana?
About 3.1 g of fiber in one medium banana (118 g), which is 2.6 g per 100 g (USDA FDC 173944). That's roughly 3 g of fiber in a portable, no-prep snack of about 105 calories — a solid amount for a piece of fruit you can eat one-handed.
What percent of the daily value for fiber is that?
Roughly 11% of the 28 g FDA Daily Value for fiber from one medium banana. Pair it with something else fiber-rich — oats, berries, a spoon of peanut butter — and a banana helps you build toward the day's target with almost no effort.
What kind of fiber is in a banana?
A mix of soluble and insoluble fiber, plus a notable amount of resistant starch — especially in greener, less-ripe bananas. Resistant starch behaves like fiber, feeding gut bacteria and digesting slowly, so a slightly underripe banana is the gentler, more gut-friendly choice.
What are the net carbs in a banana?
About 23.8 g net carbs in a medium banana — roughly 26.9 g of total carbs minus the 3.1 g of fiber. A banana is a carbohydrate-forward fruit, so it's not a low-carb snack, but the fiber and gentle digestion make it a sensible energy food.
How much fiber is in two bananas?
Two medium bananas come to about 6.2 g of fiber, or roughly 22% of the Daily Value — but also about 210 calories and a lot of sugar. One banana is the efficient way to get the fiber; doubling up is more about appetite and energy than fiber.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 173944 (Bananas, raw; SR Legacy). We re-verify reference pages periodically and update when the underlying USDA entry changes.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the carbs & net carbs lane.