If you are looking to consume bananas while following a low-carb or keto diet, there are several options. Bananas are 25g of carbohydrates in a 100g portion (which is about the size of the average medium-sized banana), so you should not think about eating them while following a low-carb, ketogenic diet. A medium banana has about 22g of net carbs, which is enough to knock anyone out of ketosis.
With 21g net carbs in just one banana, bananas are not keto-friendly, and they should not be allowed on keto. Look, bananas are not keto-friendly, as they come with an impressive 27 grams of carbs in a medium-sized banana. The carbohydrates in bananas are just too much for you to realistically include in your keto diet. Bananas are not keto-friendly, containing too many carbohydrates for a common choice.
Since bananas are not known to be keto-friendly, those following a low-carb diet should avoid them. They are simply way too high in carbohydrates to be included on the keto-friendly fruits allowed list. In my keto recipes, I either use banana extract, or another low-carb fruit or vegetable, to simulate the banana.
While bananas are not exactly keto-friendly, you can still get all of the wonderful flavors and sweetness of bananas without the carbs. We are going to cover the real answers here, including carbs in bananas, and banana keto recipes that provide all of the sweet flavors of the fruit. Here’s a look at the nutritional facts about bananas, banana calories, low-carb banana alternatives, and how to eat bananas on the keto diet.
You can certainly have a banana every now and then if you want, but then you are going to increase carb consumption. While it is possible to have one banana per day and still be on keto, making sure that all of your other foods are either fat-only or protein-only, it is just not really viable. Eating an entire banana is certainly not an option on a keto diet, where your macros may restrict you to 25 grams of net carbs all day.
If you are targeting eating under 50 grams of net carbs a day, you can squeeze in one smaller banana in your eating plan, but that would take up a significant portion of your carb allotment. As we mentioned before, a small banana contains about 2 grams of net carbs; it is very possible that eating only a single banana would kick you out of ketosis. The USDA says a single tiny banana contains over 20 grams of net carbs, meaning that you can consume all your carb intake in a single banana.
After accounting for fiber, one large banana has about 27 grams of carbohydrates, one medium has 24 grams, and a small has about 20 grams of net carbohydrates. Since one medium banana provides 24 grams of digestible carbohydrates, you could easily exceed your carb limit on the day, considering that you are going to be eating other foods that contain a certain amount of carbohydrates as well. If you are an athlete who practices a targeted ketogenic diet (TKD), you can probably get away with eating one-half or one full banana in your diet.