Peanut butter and banana is the classic combination. Is it healthy for you? Here are the facts and recipe ideas to go with them!
Is there a better food combination than peanut butter and banana?
Well, maybe peanut butter and chocolate. That also has its place.
I love combining peanut butter and banana- whether it’s in my breakfast, or even baked goods. These two nutritious foods go so well together, but are they healthy for you?
The short answer: the banana with peanut butter combination can definitely be part of a healthy diet. There’s more to it than that, though, and this post covers all the info you need. Why it’s a healthy option, and even recipe ideas to give you a head start.
Why is this a healthy option?
Both are a good source of nutrients
Bananas are super high in potassium, which can improve heart health. They’re also a good source of Vitamin B6 and Vitamin C.
Peanut butter is high in Vitamin E and Vitamin B3. It’s also a good source of iron and potassium.
Both have health benefits
Bananas are heart-healthy, thanks to the potassium. They also aid in digestion due to the 3 grams of fiber in each one.
Peanut butter is high in healthy fats, which helps with heart health and gives you sustained energy throughout the day. It’s also lower in carbs, making this a good option for people who need to watch their blood sugar.
Both will keep you full longer
Protein, fiber, and fat all help you stay full for longer periods of time. I try to include some of each in every main meal.
Fiber is found in both bananas and peanut butter, while peanut butter has the more significant amount of protein and fat. A 2-tablespoon serving of peanut butter has about 6 grams of protein and 15 grams of fat.
Both are budget-friendly
Bananas are one of the cheapest fruits you can buy year-round. This all depends on where you live, but I’m able to spend around $2.00 and get like 10 bananas. And you can also freeze the brown ones to use later in baked goods!
Peanut butter is also relatively cheap, depending on what type you buy. The ones with added ingredients, like sugar, tend to be the cheapest. Natural peanut butter, which only contains peanuts and sometimes salt, can be anywhere between $2.00 and $5.00 a jar.
Can eating a banana with peanut butter lead to weight loss?
The short answer is: It depends. There are a TON of factors that go into this, like the serving size, how much you eat in general, etc.
A typical serving of peanut butter is 2 tablespoons, which is 190 calories. A medium banana is around 100 calories. Which means this healthy snack is close to 300 calories.
This is not a good or bad thing. It’s just information.
The high amounts of fiber and fat in this snack can keep you full longer, which means you may eat less throughout the day. And that calorie deficit can lead to weight loss, if that’s your goal. And eating TOO MUCH can lead to weight gain.
It all comes down to learning your portion sizes and figuring out what works best for you.
What about the sugar in bananas?
One thing I hear people talk about a lot is how you should limit how many bananas you eat because of the sugar content.
It is true that the riper a banana gets, the more starch breaks down and the sweeter the banana gets. That’s why brown bananas are great for banana bread.
In a generally healthy person, the extra sugar isn’t a problem. These are natural sugars, and the fiber in the banana helps to release energy more slowly.
If you’re diabetic or have other blood sugar issues, then you’ll need to work with your doctor to find something that works. But if you don’t have these issues, there’s no need to avoid bananas.
Other ways to use banana and peanut butter
Need some healthy recipes that use this classic combo? I’ve got you covered down below!
A peanut butter banana smoothie makes for a delicious breakfast or snack! It may be too low in calories for a full meal, so mine typically looks like this:
- 1 cup unsweetened almond milk
- 1 cup ice cubes
- 1 sliced banana
- 1 tablespoon of peanut butter
- 1 scoop protein powder
The protein powder gives this smoothie a protein boost. If you’re not fond of protein powder, you can add Greek yogurt instead. That will also give you a thicker smoothie.
Overripe bananas are perfect for baking, whether for cookies, bread, or muffins. These easy cookies are also made with oats, another nutrition-packed food that can help lower the risk of heart disease. They’re a great snack option or healthy breakfast on the go!
I also like adding dark chocolate chips for an extra sweet kick!
Yes, a classic peanut butter sandwich with banana slices is a good option!
For a better nutrition profile, use whole wheat bread instead of white bread. The complex carbs in whole wheat products will keep you full longer.
I LOVE eating banana bread for breakfast. This recipe has Greek yogurt and ground flax seeds, adding extra protein.
And of course, I’ll add some creamy peanut butter on top. It’s the PERFECT breakfast.
In the end, banana with peanut butter is a great combination. They’re both a good source of fiber, peanut butter is a good source of protein and good fats, and you can use both to make good snacks and easy breakfast ideas.
If you need an extra boost of energy, try any of the above recipes next time and see how you feel. What is your favorite way to combine peanut butter and bananas?
Jaime is a Nutrition Coach and professional writer. She enjoys cooking easy meals, running, and learning more about food.
Jaime specializes in helping women with ADHD learn to meal plan and cook healthier meals without getting overwhelmed.