Is banana good for weight loss? For centuries, this fruit has been a staple in diets worldwide, praised for its convenience and nutritional value. But when it comes to losing weight, does it truly earn its spot on a weight-loss-friendly menu? We consulted leading nutritionists and health experts to learn about the role of bananas in weight management. Here’s what they had to say.
Is eating banana good for weight loss?
1. Steadily Releases Energy
Experts say bananas can help you power through workouts. “Bananas offer a steady release of energy, making them a smart pre-workout snack without spiking blood sugar levels,” Lavleen Kaur, chief dietitian and founder of Santushti Holistic Healthcare & Diet Insight Nutrition Academy. “However, portion control is important. Pairing half a banana with protein or healthy fat can further support weight goals. Like any food, the context in which you consume it matters more than the fruit itself.”
Including a banana as part of a balanced breakfast or snack can support weight loss, says Eshanka Wahi, nutritionist and founder of Eat Clean with Eshanka. “It’s a combination of resistant starch and fibre that promotes digestive health and stabilises energy levels. Add them to a smoothie with greens or a tablespoon of nut butter, or slice one over Greek yoghurt. This way you get a nutrient-dense snack that’s both satisfying and balanced.”
2. Curbs cravings
Research suggests that a medium-sized banana consists of around three grams of fibre, which can help reduce unhealthy snacking. “Even though bananas have a higher calorie content than other fruits, eating them can be beneficial for weight loss when taken in moderation. This is because bananas are packed with dietary fibres that promote a feeling of fullness, curbing unwanted cravings and aiding in weight management,” reasons Aman Puri, health expert and founder of Steadfast Nutrition.
3. Good source of resistant starch (in Unripe Bananas)
Green, unripe bananas are a good source of resistant starch, which helps control the appetite and even improves fat burning. “When it comes to weight loss, not all bananas are created equal,” notes Dr Cijith Sreedhar, chief medical officer at CGH Earth’s Prakriti Shakti. “The key lies in resistant starch—a unique carbohydrate found in less ripened [green or half-ripe] bananas that resists digestion and acts more like dietary fibre. Green bananas promote satiety, regulate blood sugar and nourish the gut microbiome—all essential for effective weight management. By choosing these starch-rich, minimally sweet varieties, wellness-minded individuals can tap into culturally rooted, nutrient-dense ways to support weight management.”
4. Improves digestion
According to nutritionists, consuming bananas promotes healthy digestion. “When it comes to weight loss, bananas are a miraculous aid to get rid of undigested food sitting in our small and large intestines for days. I always suggest them as an early morning snack to help my clients heal their gut lining and get rid of bulky bowel movements,” says Divya Suhaney, health and wellness coach and senior nutritional therapist.
The Cons (Considerations for Weight Loss)
1. No single food for weight loss
Experts emphasise that no single food has the power to make you lose weight. Certified nutrition coach Anaheez Patel points out, “From a scientific standpoint, weight loss is driven by a sustained caloric deficit, regardless of food type. Even nutritionally poor, calorie-dense options like Oreos can technically fit if total intake is controlled. Bananas offer fibre and key micronutrients like potassium and vitamin B6, but they’re relatively high in natural sugars. Personally, when I’m trying to lose weight, I prefer lower-glycemic, fibre-rich vegetables like broccoli to meet my micronutrient needs while keeping sugar intake low.”
2. High sugar content
Ripe bananas consist of a higher amount of natural sugars compared to unripe ones. While these are natural sugars, eating too many bananas could result in blood sugar spikes in some people.
Final word: Moderation is the key
Bananas should certainly be included in a weight-loss-friendly diet, but it’s crucial to consume them in moderation. Yash Vardhan Swami, nutritionist and health coach, concludes: “The thing with bananas is, they are a fruit, and fruits do have calories. So it’s important to consume them in moderation. For example, if someone eats 20 bananas in a day, that’s almost 2,000 calories just from bananas—that’s too much. On the other hand, if someone is eating just one banana, which is around 80 calories, that’s totally fine and recommended as well.”