Bananas and almond butter are both very nutritious foods that can be part of a healthy diet. When combined, they make a tasty and satisfying snack or meal that offers a variety of health benefits.
Nutrition Facts
One medium banana contains around 105 calories, 1.3g protein, 27g carbs, 3g fiber, and minimal fat. Almond butter contains 163 calories, 6g protein, 9g carbs, 3g fiber, and 14g fat per 2 tablespoon serving.
Bananas are high in potassium, vitamin B6, vitamin C, and manganese. They provide a quick boost of energy from their natural sugars. Almond butter is a good source of vitamin E, magnesium, phosphorus, manganese, and copper. It also contains monounsaturated fats that support heart health.
Benefits of Bananas
Here are some of the top health benefits of bananas:
- Good source of potassium – helps regulate blood pressure and heart function
- Contain pectin fiber – improves digestive health
- Provide fast-acting carbs – great for an energy boost pre or post workout
- Rich in antioxidants – help reduce oxidative stress and inflammation
- Packed with vitamin B6 – supports immune function and red blood cell production
- May aid in weight loss – high in fiber to promote fullness
Benefits of Almond Butter
Here are some of the top health benefits of almond butter:
- High in healthy fats – supports heart health and may help reduce LDL cholesterol
- Good source of vitamin E – acts as an antioxidant to fight free radicals
- Rich in magnesium – promotes bone strength and nerve function
- Contains manganese – aids metabolism and nutrient absorption
- High in protein – helps build and repair muscles
- Satisfying and filling – promotes feeling full due to protein and fat content
Benefits of Combining Banana and Almond Butter
Eating bananas with almond butter provides a synergistic effect, amplifying many of the individual benefits of the two foods. Here are some top benefits of pairing banana and almond butter:
- High in potassium and magnesium for heart health
- Excellent source of fiber to support digestion
- Contains protein and carbs to sustain energy levels
- Rich in antioxidants from vitamin E, vitamin C, and manganese
- Provides lasting fullness to help control appetite
- Tastes delicious for a nutritious and satisfying snack
Potassium Content
One medium banana contains about 422mg of potassium. Two tablespoons of almond butter provides another 110mg potassium. Together they supply over 500mg potassium, helping you meet the recommended 4700mg daily target.
Fiber Content
A medium banana has 3g fiber, paired with 2g fiber from almond butter. This provides 5g fiber or about 20% of the daily value. The fiber helps slow digestion, stabilize blood sugar levels, and promote healthy digestion.
Vitamin Content
Bananas and almond butter contain complementary vitamins. Bananas are high in vitamin B6 and vitamin C while almond butter provides vitamin E. Combining the two gives you antioxidant protection plus support for immunity, energy production, and more.
| Nutrient | Banana | Almond Butter | Total |
|---|---|---|---|
| Vitamin B6 | 0.5 mg | 0 mg | 0.5 mg |
| Vitamin C | 10 mg | 0 mg | 10 mg |
| Vitamin E | 0 mg | 9 mg | 9 mg |
Potential Downsides
When enjoyed in moderation as part of a balanced diet, banana and almond butter is very healthy. However, there are a few potential downsides to keep in mind:
- High in calories and carbs – can contribute to weight gain if eaten in excess
- Contains sugar – not ideal for low carb/ketogenic diets
- May trigger allergies or sensitivities – bananas and tree nuts
How to Enjoy Banana Almond Butter
There are endless ways to enjoy the tasty combination of bananas and almond butter. Here are a few ideas:
- Spread almond butter on banana slices for a simple snack
- Make banana almond butter smoothies or overnight oats
- Top pancakes or waffles with sliced bananas and almond butter
- Swirl almond butter into banana nice cream for a healthy dessert
- Stuff bananas with almond butter and freeze for homemade popsicles
- Blend into energy bites using oats, honey, and dark chocolate chips
Conclusion
Banana and almond butter is a very nutritious food combination. Bananas supply key nutrients like potassium, vitamin B6, vitamin C, and manganese. Almond butter also contains healthy fats, vitamin E, magnesium, and antioxidants. Together they provide a tasty snack or meal that offers heart health benefits, lasting energy, improved digestion and immunity, weight management, and more. While healthy people can safely enjoy bananas with almond butter regularly as part of a balanced diet, those with allergies or on a low carb or keto diet should consume in moderation or avoid.