Banana
Low GI
GL 13.7 per piece (118 g) · GL 11.6 per 100 g
- Contains essential potassium
- High glycemic load per serving
Banana has a glycemic index of 51 (Low). One piece (118 g) adds a glycemic load of 13.7.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #173944 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 2 per 100 g They have a significantly lower glycemic load and higher fiber-to-sugar ratio, making them ideal for blood sugar management.
Fresh Raspberries - GL 2 per 100 g Their low impact on blood glucose levels provides a stable energy source compared to the rapid spikes caused by bananas.
Blackberries - GL 3 per 100 g They offer a much lower glycemic load per 100g, allowing for larger portion sizes with minimal impact on insulin levels.
Fresh Strawberries
Forms of Banana
- GI 42 · GL 9.6 per 100 g green
Green banana - GI 45 · GL 10 per 100 g greenboiled
Boiled green banana - GI 42 · GL 10 per 100 g unripe
Unripe banana - GI 51 · GL 11 per 100 g frozen
Frozen banana - Banana prataGI 51 · GL 12 per 100 g prata
- Cooked bananaGI 55 · GL 15 per 100 g cooked
- Fried bananaGI 60 · GL 23 per 100 g fried
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Banana is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 extra small (less than 6" long) | 81 g | 9.4 |
| 1 small (6" to 6-7/8" long) | 101 g | 11.7 |
| 1 medium (7" to 7-7/8" long) | 118 g | 13.7 |
| 1 NLEA serving | 126 g | 14.7 |
| 1 large (8" to 8-7/8" long) | 136 g | 15.8 |
| 1 cup, sliced | 150 g | 17.4 |
| 1 extra large (9" or longer) | 152 g | 17.7 |
| 1 cup, mashed | 225 g | 26.2 |
Nutrition Facts (per 100g)
per 100g
| Calories | 89 kcal |
| Carbohydrates | 22.8 g |
| Sugars (Total) | 12.2 g |
| Natural | 12.2 g |
| Added | 0 g |
| Fiber | 2.6 g |
| Soluble | 1 g |
| Insoluble | 1.6 g |
| Protein | 1.1 g |
| Fat | 0.3 g |
| Saturated | 0.1 g |
| Unsaturated | 0.2 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- Contains essential potassium
- Good source of dietary fiber
- High glycemic load per serving
- Concentrated fruit sugars
Allergens
No EU-14 allergen listed
Recipes with Banana
-
Açaí Breakfast Bowl, Low-Glycemic Style 10 min · 11 ingredients · easy -
Blood Sugar-Friendly Banana Oat Pancakes 25 min · 14 ingredients · medium -
Low-Glycemic Green Power Smoothie 5 min · 4 ingredients · easy -
Oatmeal with Banana 10 min · 3 ingredients · easy -
Low-Glycemic Peanut Butter Banana Toast 5 min · 3 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Banana?
Banana has a glycemic index of 51 (Low). One piece (118 g) has a glycemic load of 13.7; per 100 g the glycemic load is 11.6.
Is Banana good for people with insulin resistance?
Banana has a low glycemic index (51), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Banana has the lowest glycemic load?
Among the forms of Banana in this database, Green banana has the lowest glycemic load (9.6 per 100 g).
Check Banana in the Logi app, with your portion.
