Banana

27 g carbs per 1 medium banana (118 g) · USDA sugar profile (fructose ≈ 30 % of digestible carbs). Graded for five standard jobs below — the same product fits some jobs and not others.

dual-sourcecaffeine-freevegangluten-free
Check it for your own job →

Job fit

Banana works when the job is 70.3, IRONMAN, Century / gran fondo, Ultra.

Marathon
3.5 h · race · target 80 g/h → 3/h
C
✓ dual-source USDA sugar profile (fructose ≈ 30 % of digestible carbs) · absorbs at 80 g/h✗ fibre / fat / protein · slow at race pace✓ 3/h · easy to carry✓ caffeine-freeℹ 0 % of your sodium · add salt
70.3
5.5 h · race · target 90 g/h → 3.3/h
B
✓ dual-source USDA sugar profile (fructose ≈ 30 % of digestible carbs) · absorbs at 90 g/h≈ fibre / fat / protein · ok on a long day✓ 3.3/h · easy to carry✓ caffeine-freeℹ 0 % of your sodium · add salt
IRONMAN
12 h · race · target 90 g/h → 3.3/h
B
✓ dual-source USDA sugar profile (fructose ≈ 30 % of digestible carbs) · absorbs at 90 g/h≈ fibre / fat / protein · ok on a long day✓ 3.3/h · easy to carry✓ caffeine-freeℹ 0 % of your sodium · add salt
Century / gran fondo
5 h · steady · target 80 g/h → 3/h
B
✓ dual-source USDA sugar profile (fructose ≈ 30 % of digestible carbs) · absorbs at 80 g/h≈ fibre / fat / protein · ok on a long day✓ 3/h · easy to carry✓ caffeine-freeℹ 0 % of your sodium · add salt
Ultra
10 h · steady · target 80 g/h → 3/h
B
✓ dual-source USDA sugar profile (fructose ≈ 30 % of digestible carbs) · absorbs at 80 g/h≈ fibre / fat / protein · ok on a long day✓ 3/h · easy to carry✓ caffeine-freeℹ 0 % of your sodium · add salt

Grades: A–E from absorption (35 %), gut (30 %), practicality (15 %), caffeine (10 %) and your preferences (10 %); a ✗ on absorption or gut caps at C. Sodium and tonicity are shown as ℹ and never change the grade.

What is in it

Label facts, not a score. Apply your own preferences in the checker.

Format
Real food
Unit
1 medium banana (118 g)
Carbohydrate
27 g
Carb sources (label order)
sucrose, glucose, fructose, starch
Glucose:fructose
USDA sugar profile (fructose ≈ 30 % of digestible carbs) · ~30 % fructose (declared)
Sodium
1 mg
Potassium
422 mg
Caffeine
0 mg
Protein / fat / fibre
1.3 g / 0.4 g / 3.1 g
Sugar alcohols
none listed
Sweeteners
none listed
Allergens
none listed
Vegan / gluten-free
vegan / gluten-free
Batch-tested
not stated
Tonicity
—

USDA FoodData Central, "Bananas, raw": ~105 kcal, 27 g carbohydrate (14 g sugars, ~6 g starch), 3.1 g fibre per medium fruit. Riper bananas have more sugar and less starch. Awkward to carry; fine at aid stations or on the bike.

From USDA FoodData Central, checked 2026-09-18 · source. Labels change; read the pack. Not medical advice; not affiliated with the brand.

How many Banana per hour do I need?

At 27 g carbs per 1 medium banana (118 g): about 2.2 per hour for 60 g/h and 3.3 per hour for 90 g/h. Use the fuel checker to set your own job.

Is Banana dual-source (glucose and fructose)?

Yes — USDA sugar profile (fructose ≈ 30 % of digestible carbs) (declared), about 30 % fructose, which is in the range that absorbs at 90 g/h and beyond.

Does Banana contain caffeine?

No, this version is caffeine-free.

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