Banana vs Apple vs Blueberries: 3-Way Nutrition Comparison

Three-way nutrition comparison: Banana, Apple, and Blueberries. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Banana vs Apple vs Blueberries: 3-Way Nutrition Comparison

Side-by-side comparison of Banana (1.1g protein, 89 kcal), Apple (0.3g protein, 52 kcal), and Blueberries (0.7g protein, 57 kcal) per 100g. Banana leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

Banana leads for protein density, while Apple is the lowest-calorie option per 100g. Use the tables below for calories, fat, carbs, diet fit, and goal portions.

Banana vs Apple vs Blueberries — Macros per 100g

Nutrient	Banana	Apple	Blueberries	Best
Calories	89 kcal	52 kcal	57 kcal	Apple
Protein	1.1 g	0.3 g	0.7 g	Banana
Carbs	22.8 g	13.8 g	14.5 g	Apple
Fat	0.3 g	0.2 g	0.3 g	Apple

Banana vs Apple vs Blueberries: Who Wins Each Category?

Most protein per 100g: Banana — 1.1g

Lowest calorie: Apple — 52 kcal/100g

Leanest (lowest fat): Apple — 0.2g fat/100g

Best protein-per-calorie: Banana — 1.24g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Banana leads protein density, Apple is lowest calorie, and Banana gives the most protein per 100 kcal. Use the matrix to choose by goal.

Banana vs Apple vs Blueberries — Nutrition Radar

Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.

Nutrient Density per Calorie: Banana vs Apple vs Blueberries

Metric	Banana	Apple	Blueberries
Protein per 100 kcal	1.24g	0.58g	1.23g
Carbs per 100 kcal	25.62g	26.54g	25.44g
Fat per 100 kcal	0.34g	0.38g	0.53g

How Much to Eat to Hit Your Goal

Goal	Banana	Apple	Blueberries
30g protein	2727g	10000g	4286g
50g protein	4545g	16667g	7143g
500 kcal	562g	962g	877g

Diet Compatibility: Banana vs Apple vs Blueberries

Diet	Banana	Apple	Blueberries
Keto-compatible	✗	✗	✗
Vegan	✗	✗	✗
High-protein (≥20g/100g)	✗	✗	✗
Gluten-free	✗	✗	✗
Dairy-free	✗	✗	✗

Banana Benefit Signals

Potassium source: Useful fruit choice when you want potassium and quick carbohydrates. Basis: Potassium is present in the source record..
Training carb: Fits as a convenient pre- or post-workout carbohydrate, not as a protein source. Basis: Carbohydrate-dominant fruit with low fat..

Banana Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	weight management	May fit as a portion-controlled fruit or training carbohydrate, but it is not a meaningful protein source.	Fruit carbohydrate and potassium profile; low protein density.
askClinician	kidney caution	Ask a clinician if you follow a potassium-restricted kidney diet or use potassium-affecting medication.	Potassium needs and restrictions are individualized in kidney-related care.

Banana vs Apple vs Blueberries — FAQs

Which has the most protein: Banana, Apple, or Blueberries? Banana has the most protein at 1.1g per 100g. (Banana: 1.1g, Apple: 0.3g, Blueberries: 0.7g)

Which is the lowest calorie option among Banana, Apple, and Blueberries? Apple has the fewest calories at 52 kcal per 100g. (Banana: 89 kcal, Apple: 52 kcal, Blueberries: 57 kcal)

Which of the three is best for keto? None of the three are ideal for strict keto.

Which is best for muscle building? For muscle building, prioritise protein. Banana delivers the most protein (1.1g/100g) and is the top choice. Apple is second-best if calories are a constraint.

How do Banana, Apple, and Blueberries compare as meal prep staples? Banana: usable for meal prep (1.1g protein, 89 kcal/100g). Apple: usable for meal prep (0.3g protein, 52 kcal/100g). Blueberries: usable for meal prep (0.7g protein, 57 kcal/100g).

Banana, Apple, and Blueberries: A Full Nutrition Comparison

This page compares Banana, Apple, and Blueberries across protein, fat, carbohydrates, and calories per 100g of raw weight.

Banana has 1.1g protein and 89 kcal per 100g. Apple has 0.3g protein and 52 kcal. Blueberries has 0.7g protein and 57 kcal.

All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.

Banana Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Banana vs Apple vs Blueberries: 3-Way Nutrition Comparison

Three-way nutrition comparison: Banana, Apple, and Blueberries. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Select Food Source

Direction

Amount

Target

protein

1.1g

3.53 oz

Portion: 100gFood fit: 60/100

Serving reality: 3.53 oz, 0.44 cups, 0.85 pieces.

Best benefits

Potassium source: Useful fruit choice when you want potassium and quick carbohydrates.

Training carb: Fits as a convenient pre- or post-workout carbohydrate, not as a protein source.

Potassium source: Can contribute meaningful potassium for users without potassium restrictions.

Full micronutrients and nutritional profile

calories

89kcal

protein

1.1g

carbs

23g

fat

0.3g

sodium

0mg

potassium

360mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 200 kcal/cup