Verdict
Per medium fruit it's practically a tie: 71 kcal for the banana (80 g) and 68 kcal for the apple (130 g), with nearly equal carbs (18.2 g vs 17.9 g). The apple wins on fiber (3.1 g vs 2.1 g), which helps satiety; the banana is richer in potassium and handier before training. Per 100 g the banana has more calories (89 vs 52 kcal), but nobody eats bananas by weight — they eat them by the unit.
When to choose Banana
- You want quick, convenient energy before training.
- You'll use it in a smoothie, oatmeal or with peanut butter.
When to choose Apple
- You want more satiety per calorie, thanks to the fiber.
- You want a crunchy snack to hold off hunger between meals.
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.