Snacking between meals is very common. The key is choosing healthy snacks that provide nutrients and energy to help you get through the day. Peanut butter and banana is a popular snack combination. But is it actually healthy?
Is peanut butter healthy?
Peanut butter is a good source of protein and healthy fats. A 2 tablespoon serving provides:
- Protein – 8 grams
- Fat – 16 grams
- Fiber – 2 grams
- Vitamin E – 12% of the RDI
- Magnesium – 12% of the RDI
- Potassium – 6% of the RDI
The fat in peanut butter is mostly mono- and polyunsaturated fatty acids. These are considered healthy fats that can help reduce cholesterol levels and inflammation when consumed in moderation (1, 2).
Peanut butter also contains some essential minerals like magnesium, potassium, and zinc. Magnesium is vital for blood sugar control, nerve function, energy production, and more. Potassium helps manage fluid balance and blood pressure. Zinc supports immune function and wound healing (3).
However, peanut butter is high in calories, providing about 190 calories in 2 tablespoons. It’s quite energy dense, so portion control is important.
It also contains a modest amount of protein. But the protein is not complete, meaning it does not provide all of the essential amino acids your body needs.
Overall, peanut butter can be part of a healthy diet when consumed in moderation. It provides a good source of healthy fats, fiber, vitamins and minerals. But it is high in calories, so small portions are recommended.
Are bananas healthy?
Bananas are incredibly healthy and nutrient-dense. They provide the following nutrients in a medium-sized banana (4):
- Potassium – 12% of the RDI
- Vitamin B6 – 33% of the RDI
- Vitamin C – 11% of the RDI
- Magnesium – 8% of the RDI
- Copper – 10% of the RDI
- Manganese – 14% of the RDI
- Fiber – 3 grams
- Antioxidants – catechins and dopamine
Bananas are one of the best sources of potassium, an essential mineral for heart health and managing blood pressure (5).
They also contain pectin, a type of fiber that may improve digestive health and blood sugar control. Unripe bananas are rich in resistant starch as well, which functions like soluble fiber (6).
Bananas provide antioxidants like catechins and dopamine, which may have benefits for brain and mental health (7).
Additionally, the vitamin B6 in bananas supports the nervous system and helps your body produce serotonin, which regulates mood (8).
With less than 100 calories per banana, they are also a very nutritious low-calorie food.
Overall, bananas are very healthy and full of important nutrients like potassium, fiber, vitamin B6, vitamin C and more. They make an excellent addition to a balanced diet.
Is peanut butter and banana a healthy snack?
Combining peanut butter and banana creates a snack with a great nutritional profile.
Here are some of the main benefits of this tasty combo:
Provides key nutrients
Peanut butter and banana together check a lot of boxes for important nutrients, including:
- Protein
- Healthy fats
- Fiber
- Potassium
- Magnesium
- Vitamin B6
The healthy fats, fiber, potassium and magnesium in this snack may help manage heart health and blood pressure. The vitamin B6 can support mood and nerve function.
Provides sustained energy
This combo is nutrient-dense and provides a good source of all three macronutrients – protein, carbs and fat. This balances blood sugar and gives you sustained energy levels (9).
The fiber and fat helps slow digestion, preventing a blood sugar crash later on.
Satisfying
The creamy peanut butter paired with the sweetness of fruit is very satisfying. This makes it less likely you’ll be tempted by less healthy options.
One study found that eating peanut butter reduces hunger and desire to eat for several hours compared to a carb-based snack (10).
Potential weight loss benefits
With protein, fiber and healthy fats, peanut butter and banana may support weight loss in several ways:
- Keeps you full – Less likely to overeat and snack between meals
- Provides sustained energy – Helps avoid crashes and cravings
- Boosts metabolism – Protein requires more calories to digest than carbs or fat
One study found eating peanut butter at breakfast decreased hunger and reduced calorie intake later in the day by an average of 10% (11).
Downsides of peanut butter and banana
While peanut butter and banana can be a healthy snack for many, there are some downsides to consider:
- High in calories – The combination provides nearly 300 calories, so portion size matters.
- Contains added sugars (sometimes) – Many peanut butters have added sugars.
- Low in nutrients – Some nutrients like vitamin C, iron and calcium are low.
- Allergies – Peanuts are a common allergen.
To maximize the nutrition of this snack, choose natural peanut butter without added sugars. And consider pairing it with other nutritious foods like Greek yogurt for more protein or berries for antioxidants.
How to make a healthy peanut butter and banana snack
Here are some tips to build a balanced peanut butter banana snack:
- Use natural peanut butter – Skip the added sugars and oils.
- Watch portions – Stick to about 2 tablespoons of peanut butter.
- Add crunch – Sprinkle chopped peanuts or chia seeds on top.
- Boost nutrition – Pair with Greek yogurt or berries.
- Use ripe bananas – They have a lower glycemic index.
- Add cinnamon – Helps balance blood sugar.
- Combine with oats – For more fiber, protein and satisfaction.
For portion control, spreading peanut butter on banana slices is a smart way to go. You can also dip banana pieces into a spoonful of peanut butter.
Here are some specific healthy peanut butter banana snack ideas:
Yogurt parfait
Layer Greek yogurt, sliced banana and peanut butter in a jar or parfait cup. Top with chopped nuts.
Stuffed dates
Slice a pitted date and fill with peanut butter, or simply dip dates in peanut butter for a bite-sized snack.
Overnight oats
Mix oats, milk, sliced banana, peanut butter and cinnamon. Refrigerate overnight.
Energy bites
Blend oats, peanut butter, banana and dark chocolate chips. Form into small bite-sized balls.
Smoothie boost
Blend banana, peanut butter, milk and protein powder for a nutrition-packed smoothie.
The bottom line
Banana and peanut butter is generally a healthy snack that provides key nutrients like potassium, magnesium, fiber, protein and healthy fats.
It’s a good option for an on-the-go snack to help manage hunger levels and give you sustained energy.
To make the most of its nutritional value, consume this snack in moderation and pair it with other whole foods like Greek yogurt, berries or oats.
Overall, peanut butter and banana can be an excellent choice as part of a balanced diet.
| Nutrient | Amount in 2 tbsp peanut butter + 1 medium banana |
|---|---|
| Calories | 289 |
| Fat | 16g |
| Protein | 8g |
| Carbs | 34g |
| Fiber | 5g |
| Potassium | 494mg (14% DV) |
| Magnesium | 68mg (17% DV) |
| Vitamin B6 | 0.5mg (25% DV) |
References
1. Hu FB, Stampfer MJ, Manson JE, et al. Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med. 1997;337(21):1491–1499.
2. Sabaté J, Oda K, Ros E. Nut consumption and blood lipid levels: a pooled analysis of 25 intervention trials. Arch Intern Med. 2010;170(9):821–827.
3. NIH Office of Dietary Supplements. Zinc fact sheet for health professionals. Updated March 11, 2022.
4. United States Department of Agriculture. FoodData Central. Bananas, raw. Updated April 1, 2019.
5. Houston M. The role of potassium in managing hypertension. Curr Hypertens Rep. 2011;13(4):309-317.
6. Scazzina F, Siebenhandl-Ehn S, Pellegrini N. The effect of dietary fibre on reducing the glycaemic index of bread. Br J Nutr. 2013;109(7):1163-1174.
7. Pereira L, Critchley A, Dolan K, et al. Differences in fruit consumption and cardiovascular disease-related biomarkers in women and men. Nutrients. 2021;13(8):2672.
8. Bourre JM. Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients. J Nutr Health Aging. 2006;10(5):377-385.
9. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(5):1558S-1561S.
10. Kirkmeyer SV, Mattes RD. Effects of food attributes on hunger and food intake. Int J Obes Relat Metab Disord. 2000;24(9):1167-1175.
11. Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr. 2005;24(6):510-515.