Should You Eat Bananas On A Diet?

Bananas provide a number of nutritional benefits -- the fruit is rich in minerals such as potassium as well as vitamin C. However, they may not be the best choice for dieting. Bananas can be high in calories if you eat large ones, and bananas may not be as filling as other foods. But if you monitor the rest of your calorie intake adequately, bananas can be part of a successful weight loss plan.

Calorie Content

Bananas are relatively low in calories, with a 136 g banana providing 121 calories. However, bananas are higher in calories than many other fruits, such as apples and blueberries. Thus, bananas may not be an optimal choice for weight loss. But you can burn off the calories in a banana relatively easily. The Mayo Clinic suggests that about 20 minutes of low-impact aerobics would burn off 121 calories.

Fat Content

A 136 g banana provides less than .5 g of fat, which can be both beneficial and detrimental for weight loss. Fat is calorie-dense, as the nutrient provides nine calories per gram. Having a low fat content helps keep the calorie content of bananas low, a benefit for weight loss. However, fat helps your body absorb nutrients -- which may be difficult to obtain on a restricted-calorie diet -- and fat also helps you feel full, which can prevent overeating. Due to the low fat content, you may not find bananas filling, so you may wish to replace them with a more filling food while dieting.

Carbohydrate Content

A banana weighing 136 g provides 31 g of carbohydrates, with nearly 17 g coming from sugar. Although low-carbohydrate diets can be beneficial for weight loss, you can diet successfully while eating carbohydrates. One benefit of the carbohydrates in bananas is that a 136 g banana provides nearly 4 g of fiber, a nutrient that slows down digestion and promotes feelings of satiety. Note that there are other fruits that provide more fiber than bananas, including raspberries, apples and pears.

Protein Content

Bananas provide very little protein. Although high-protein diets are not necessary for weight loss, they can be helpful, so bananas may not be a good choice if you are following such a diet.

Vitamin and Mineral Content

Bananas provide a variety of vitamins and minerals, including potassium, magnesium, calcium and vitamin C. Some of these nutrients may be beneficial for weight loss. A study published in the January 2010 issue of the "International Journal of Obesity" found that increased calcium intake could produce decreased absorption of fat, which can promote weight loss.