Only about 12% of American adults meet the daily recommendations for fruit, and most Americans don’t meet their daily fiber needs, either. If it comes down to an apple vs. a banana, which has more fiber and nutrients?
As you’ve probably heard, fiber is crucial for good health. “Fiber supports regularity, helps manage blood sugar and cholesterol, and promotes fullness,” says Keri Gans, R.D.N., dietitian and host of The Keri Report podcast. “It also feeds the gut’s beneficial bacteria, which can influence immunity and inflammation.” Fiber also supports good metabolic health, points out Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy.
Meet the experts: Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy; Keri Gans, R.D.N., dietitian and host of The Keri Report podcast; Sonya Angelone, R.D.N., Ph.D., is a nutritionist and registered dietitian based in San Francisco, California
Dietitians say you really can’t go wrong with eating an apple or a banana—or having both. But if you really want to get into details, one may be slightly better for you than the other. Here’s the deal.
Apple vs. banana: Nutrition
It can be tricky to compare the nutritional information for these, given that they come in different sizes and are completely different fruits—but here’s what the United States Department of Agriculture (USDA) reports.
Apple nutrition
One reference amount of apple that’s customarily consumed (RACC, which is about 140 grams) will give you these nutrients, per the USDA:
- 91 calories
- 0.21 g of protein
- 0.22 g of fat
- 21.8 g of carbohydrates
- 2.94 g of fiber
Banana nutrition
According to the USDA, one banana (which is about 115 grams) delivers the following nutrients:
- 113 calories
- 0.85 g of protein
- 0.33 g of fat
- 26.4 g of carbohydrates
- 1.96 g of fiber
Apple benefits
One apple delivers a “meaningful amount” of soluble and insoluble fiber, Keatley says. “The insoluble fiber increases stool volume and speeds transit, while the soluble fiber forms a gel that slows digestion and helps blunt glucose spikes,” he explains.
Apples also deliver plant-based compounds called polyphenols that are linked to vascular and gut health, Keatley says. The fruit also has elements that may help to lower inflammation in your body and protect your heart, according to Sonya Angelone, R.D.N., Ph.D., a nutritionist and registered dietitian based in San Francisco, California. “Apples don’t raise blood sugar significantly and are very satisfying,” she adds.
One more thing to consider, per Gans: “Because they’re about 85% water, they’re naturally hydrating.”
Potential downsides of apples
Most people will be just fine eating apples. But, if you have sensitive digestion, Keatley says you may have some bloating from the fermentable carbohydrates in apples.
Banana benefits
A big perk of bananas is their potassium content, Angelone says. “Bananas are one of the fruits highest in potassium, which can help manage blood pressure and help with muscle function,” she says. (Bananas have 375 milligrams of potassium per fruit, by the way.)
But bananas also have natural sugars and starches that your body can break down easily, giving you quick, steady energy, Gans says. “They also provide soluble fiber for regular digestion,” she adds.
Slightly underripe bananas also contain resistant starch, which feeds beneficial gut bacteria and helps you feel fuller, longer, Keatley says. “They’re portable, easy to digest, and consistent in size,” he adds.
Potential downsides of bananas
Because they contain a relatively high carbohydrate and sugar content, bananas can raise your blood sugar more than some other fruits, Angelone says. “Their natural sugars can raise blood sugar more quickly than higher-fiber fruits, which is something individuals with type 2 diabetes may need to monitor,” Gans says.
Bananas also tend to be slightly higher in calories than some other fruits, Angelone say, which may be important to those on a calorie deficit diet.
Apple vs. banana: Which is best for weight loss?
You can’t really go wrong with having either fruit if weight loss is your goal. “They are both good,” Keatley says. “But if you look at how most people eat these foods, apples tend to be more filling per serving because they contain more water, more total fiber, and take longer to chew and digest. That can naturally help reduce overall calorie intake.”
Angelone also says that, when you’re forced to make a choice, apples are better for weight loss. “They have a lower glycemic load with higher fiber and can help you feel satisfied longer,” she says.
Still, Gans stresses this: “Both can fit into a weight-loss plan. Weight loss is about overall habits, not choosing one fruit over another.”
Apple vs. banana: Which is better for you?
There’s really no need to choose between the two. “Both are healthy options,” Gans says. “Apples offer more fiber and antioxidants; Bananas provide potassium and steady energy. Variety is what matters most.”
But if you can only have one, Keatley recommends opting for the apple. “The higher fiber content per typical serving has a broader impact on gut health, fullness, blood sugar stability, and long-term cardiometabolic health,” he says. “Bananas are excellent, but the apple edges ahead on overall health benefits.”
Ultimately, Angelone says you probably need more fruit in your life. “Just be sure to eat an apple a day—and add a banana as well,” she says.
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