How many calories are in an apple with peanut butter. What are the nutritional benefits of combining apples and peanut butter. Why is this snack combination considered healthy.

The Nutritional Powerhouse: Apples and Peanut Butter Combined

Apples and peanut butter have long been a favorite snack combination, beloved for their complementary flavors and textures. But beyond their delicious taste, this duo packs a powerful nutritional punch. Let’s dive into the specifics of what makes this snack so beneficial for your health.

Apple Nutrition Facts

A medium-sized apple (approximately 182 grams) offers a wealth of nutrients:

• Calories: 95
• Carbohydrates: 25 grams
• Fiber: 4.4 grams
• Protein: 0.4 grams
• Fat: 0.3 grams
• Vitamin C: 14% of the Reference Daily Intake (RDI)
• Potassium: 6% of the RDI
• Vitamin K: 5% of the RDI

Apples are particularly notable for their high fiber content, providing about 17% of the RDI in a single fruit. This fiber is crucial for maintaining digestive health and supporting the immune system. Additionally, apples are rich in plant compounds that may help reduce stress and inflammation in the body.

Peanut Butter Nutrition Facts

A 2-tablespoon (32-gram) serving of peanut butter provides:

• Calories: 188
• Carbohydrates: 7 grams
• Fiber: 3 grams
• Protein: 8 grams
• Fat: 16 grams
• Manganese: 29% of the RDI
• Vitamin B3 (niacin): 22% of the RDI
• Magnesium: 13% of the RDI
• Vitamin E: 10% of the RDI
• Phosphorus: 10% of the RDI
• Potassium: 7% of the RDI

Peanut butter is an excellent source of healthy fats, particularly monounsaturated fats, which are known for their heart-protective properties. It’s also rich in protein, making it an ideal complement to the carbohydrate-rich apple.

Calorie Content of Apple and Peanut Butter Combination

When combining a medium apple with two tablespoons of peanut butter, the total calorie content comes to approximately 283 calories. This breakdown provides a balanced mix of carbohydrates, proteins, and healthy fats, making it an ideal snack for maintaining energy levels and satisfying hunger.

Is this calorie count too high for a snack? The answer depends on individual nutritional needs and goals. For many people, a 283-calorie snack can fit well into a balanced diet, especially when it provides such a diverse array of nutrients.

Health Benefits of Apples and Peanut Butter

The combination of apples and peanut butter offers several potential health benefits:

Anti-Inflammatory Properties

Apples are rich in flavonoids, compounds known for their strong anti-inflammatory potential. Research suggests that these flavonoids may help reduce markers of inflammation in the body, potentially lowering the risk of chronic diseases such as heart disease and diabetes.

Heart Health

The monounsaturated fats in peanut butter, combined with the fiber and antioxidants in apples, may contribute to heart health. Studies have shown that replacing servings of processed meats or refined grains with nuts or nut butters can lead to reduced markers of inflammation and improved heart health indicators.

Blood Sugar Regulation

The fiber in both apples and peanut butter can help slow the absorption of sugars into the bloodstream, potentially aiding in blood sugar regulation. This makes the combination a good choice for individuals looking to manage their blood sugar levels.

Optimal Serving Size for Apple and Peanut Butter

While apples and peanut butter are nutritious, portion control is key to maintaining a balanced diet. A recommended serving typically consists of:

• 1 medium apple (sliced)
• 1-2 tablespoons of peanut butter

This serving size provides a good balance of nutrients without excessive calories. It’s important to note that peanut butter is calorie-dense, so measuring your portion can help prevent overconsumption.

Choosing the Right Peanut Butter

Not all peanut butters are created equal. To maximize the nutritional benefits of this snack, opt for natural peanut butter without added sugars or oils. The ingredient list should ideally contain only peanuts and perhaps a small amount of salt.

Why is natural peanut butter preferable? Additives like sugar and hydrogenated oils can diminish the overall nutritional value of the product and add unnecessary calories. By choosing a natural option, you’re ensuring that you’re getting the full nutritional benefits of the peanuts themselves.

Creative Ways to Enjoy Apples and Peanut Butter

While simply dipping apple slices in peanut butter is a classic, there are many other ways to enjoy this nutritious combination:

1. Apple and peanut butter sandwiches: Spread peanut butter between two thin apple slices for a crunchy, low-carb sandwich alternative.
2. Apple peanut butter smoothie: Blend apple slices, peanut butter, yogurt, and a splash of milk for a creamy, protein-rich smoothie.
3. Baked apple with peanut butter filling: Core an apple, fill it with peanut butter, and bake for a warm, comforting treat.
4. Apple and peanut butter oatmeal: Top your morning oatmeal with diced apples and a dollop of peanut butter for a satisfying breakfast.
5. Peanut butter apple nachos: Slice apples thinly, arrange them on a plate, and drizzle with warmed peanut butter and other toppings like granola or dark chocolate chips.

Potential Drawbacks and Considerations

While apples and peanut butter make an excellent snack for most people, there are a few considerations to keep in mind:

Allergies

Peanut allergies are one of the most common food allergies and can be severe. If you have a peanut allergy, consider alternative nut or seed butters like almond butter or sunflower seed butter.

Pesticide Exposure

Apples are often listed among the fruits with the highest pesticide residues. To minimize exposure, consider choosing organic apples or washing conventional apples thoroughly before eating.

Dental Health

The natural sugars in apples and the sticky nature of peanut butter can potentially contribute to tooth decay. It’s important to practice good oral hygiene, especially after enjoying this snack.

Comparing Apples and Peanut Butter to Other Snacks

How does the apple and peanut butter combination stack up against other popular snacks? Let’s compare:

• Apple and peanut butter (1 medium apple + 2 tbsp peanut butter): 283 calories, 8g protein, 7.4g fiber
• Potato chips (1 oz): 152 calories, 2g protein, 1g fiber
• Chocolate bar (1.55 oz milk chocolate): 235 calories, 3g protein, 1g fiber
• Yogurt parfait (6 oz low-fat yogurt + 1/2 cup granola): 380 calories, 15g protein, 4g fiber

As we can see, the apple and peanut butter combination offers a good balance of nutrients, particularly fiber and protein, while keeping calories in check compared to many other snack options.

Can apple and peanut butter replace a meal? While nutritious, this combination typically doesn’t provide enough calories or a wide enough range of nutrients to serve as a complete meal replacement. It’s best enjoyed as a snack or as part of a larger meal.

The Role of Apples and Peanut Butter in Weight Management

Despite their calorie content, apples and peanut butter can be part of a healthy weight management plan. The high fiber content of both foods contributes to feelings of fullness, which can help prevent overeating. Additionally, the protein in peanut butter helps stabilize blood sugar levels, potentially reducing cravings for less nutritious snacks.

How can this snack support weight loss efforts? By choosing apple and peanut butter over higher-calorie, less nutritious snacks, you’re providing your body with valuable nutrients while potentially reducing overall calorie intake. The key is to enjoy this snack in moderation and as part of a balanced diet.

Apples and Peanut Butter for Athletes and Fitness Enthusiasts

For those engaged in regular physical activity, the apple and peanut butter combination can be an excellent snack choice. The carbohydrates from the apple provide quick energy, while the protein and healthy fats from the peanut butter offer sustained energy and support muscle recovery.

When is the best time to enjoy this snack for athletic performance? Consider having apple slices with peanut butter as a pre-workout snack about 30-60 minutes before exercise. The combination of quick and sustained energy can help fuel your workout effectively.

Sustainability and Environmental Impact

When considering snack choices, it’s worth noting the environmental impact. Both apples and peanuts are relatively sustainable crops. Apples can be grown in many climates with minimal water usage, while peanuts are nitrogen-fixing plants that can improve soil health.

How can you make this snack more environmentally friendly? Consider choosing locally grown apples when in season and opting for peanut butter brands that prioritize sustainable farming practices. Additionally, choosing organic options can support farming methods that are generally better for the environment.

In conclusion, the combination of apples and peanut butter offers a delicious, nutritious, and versatile snack option. With its balance of carbohydrates, proteins, and healthy fats, along with an array of vitamins and minerals, this classic pairing can be a valuable addition to a healthy diet. Whether you’re looking for a quick energy boost, a satisfying snack, or a nutrient-rich addition to your meals, apples and peanut butter deliver on both taste and nutrition. As with any food, moderation is key, but when enjoyed as part of a balanced diet, this snack duo can contribute to overall health and well-being.

Apple and Peanut Butter: Nutrition, Calories, and Benefits

Apple and Peanut Butter: Nutrition, Calories, and Benefits

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By Ansley Hill, RD, LD — Fact checked by — Updated on July 9, 2019

Few snacks are more satisfying than a sweet, crisp apple paired with a savory spoonful of peanut butter.

However, some people wonder if this classic snack-time duo is as nutritious as it is delicious.

This article explores all you need to know about apples and peanut butter as a snack, including its nutrition information, recommended serving size, and potential health benefits.

Apples and peanut butter are each nutrition rock stars in their own right. When paired, they create an ideal balance of nutrients that’s hard to come by among today’s popular snacks.

Apples provide a source of whole-food carbs and fiber, while peanut butter offers additional fiber plus a hefty dose of healthy fats and protein.

Furthermore, both contain a variety of vitamins, minerals, and health-promoting plant compounds.

Apple nutrition facts

One medium-sized apple (182 grams) provides the following nutrients (1):

• Calories: 95
• Carbs: 25 grams
• Fiber: 4.4 grams
• Protein: 0. 4 grams
• Fat: 0.3 grams
• Vitamin C: 14% of the Reference Daily Intake (RDI)
• Potassium: 6% of the RDI
• Vitamin K: 5% of the RDI

A single apple provides approximately 17% of the RDI for fiber. This nutrient plays a vital role in promoting healthy digestive and immune function (2).

Apples are also well known for being a rich source of plant compounds that may play a role in reducing stress and inflammation in your body (3).

Peanut butter nutrition facts

While peanuts are technically a legume, their nutrition profile is very similar to that of a nut. Thus, they’re often lumped together with nuts.

Peanut butter, as well as other nut butters, is a great way to add a complementary boost of protein and healthy fat to more carb-heavy meals and snacks, such as apples.

More than 75% of the calories in peanut butter come from fat, most of which is monounsaturated fat.

Monounsaturated fats are probably best known for the role they play in protecting and promoting heart health (4).

Below is the nutrition breakdown for a 2-tablespoon (32-gram) serving of peanut butter (5):

• Calories: 188
• Carbs: 7 grams
• Fiber: 3 grams
• Protein: 8 grams
• Fat: 16 grams
• Manganese: 29% of the RDI
• Vitamin B3 (niacin): 22% of the RDI
• Magnesium: 13% of the RDI
• Vitamin E: 10% of the RDI
• Phosphorus: 10% of the RDI
• Potassium: 7% of the RDI

Note that not all types of peanut butter are nutritionally equivalent. Look for brands that don’t contain added sugars or oils, as these additives can diminish the total nutritional value of the product.

The only thing your peanut butter should contain is peanuts, and maybe a little bit of salt.

Summary

Apples and peanut butter are both very nutritious individually. When paired, they provide a healthy balance of protein, fat, and fiber.

Apples and peanut butter are more than just a tasty snack combo — they may also benefit your health.

Anti-inflammatory potential

Inflammation is a root cause of a variety of chronic illnesses, including heart disease and diabetes (6).

Apples are a rich source of flavonoids, which are chemical compounds known to have strong anti-inflammatory potential (7).

Multiple test-tube and animal studies have shown that flavonoids found in fruits like apples may help reduce markers of inflammation, potentially impeding the development of inflammatory diseases (8).

In one study, participants who replaced three servings of red meat, processed meat, or refined grains per week with three servings of nuts, such as peanuts, experienced significantly reduced blood levels of inflammatory chemicals (6).

Helps balance blood sugar

Regularly eating whole fruits and nuts — like apples and peanut butter — may contribute to improved blood sugar control.

One large study found that a higher intake of fresh fruit was associated with a significantly reduced risk of developing diabetes. Among those who already had diabetes, fruit consumption was associated with fewer complications related to their diagnosis (7).

Multiple studies have also found that regular intake of nuts, including peanuts, helps maintain moderate blood sugar levels after meals (8).

Apples with peanut butter is an excellent snack choice for healthy blood sugar control.

Supports digestion

Both apples and peanut butter provide lots of fiber, which helps keep your digestive tract functioning optimally.

Fiber assists with bowel regularity and supports the growth of healthy gut bacteria (9, 10).

Moreover, adequate fiber intake may help prevent and treat certain digestive disorders, such as colon cancer and acid reflux (11, 12).

It’s heart-healthy

Research suggests that a higher intake of fruits and nuts, like apples and peanut butter, is associated with a reduced risk of developing heart disease (13, 14).

In fact, fruits and nuts may play a role in treating certain risk factors for heart disease, such as high blood pressure and inflammation (13, 14).

Additionally, both foods provide a substantial amount of fiber, which may help you maintain healthy cholesterol levels (15).

May help you lose weight

Research indicates fruits and nuts each have their own anti-obesity effects, making apples and peanut butter a good snack option for those trying to shed a few pounds (16, 17).

Various nutritional components of fruits and nuts, such as fiber and protein, play a role in increasing feelings of fullness and could lead to a reduction in total calorie intake.

Thus, swapping out less nutrient-dense snack options for apples and peanut butter may be one good way to help you reach your weight loss goals while still feeling full and satisfied.

Summary

Apples and peanut butter can support health in a variety of ways. They may help reduce inflammation and blood sugar levels, support heart and digestive health, and promote a healthy weight.

The quantity of peanut butter and apples you should eat depends entirely on your body’s unique nutrient and calorie needs.

Although this combo is a very healthy snack option, it’s important to maintain balance by eating a variety of different foods from each food group.

Too much of a good thing could do more harm than good. This is especially true if it’s causing you to eat beyond your calorie needs. It’s also an issue if you are not eating other foods to supply the nutrients that apples and peanut butter lack.

Serving recommendation

A single serving of peanut butter is typically about 2 tablespoons (32 grams), while a serving of apple roughly translates to one small or medium-sized apple (150–180 grams).

Together, these foods provide about 283 calories, 8 grams of protein, 16 grams of fat, and 7 grams of fiber (1, 5).

For most people, one serving of each is a good place to start. It’s a great midday snack to ward off hunger pangs that can creep up between lunch and dinner.

If you’re very active or feel like you need something a little more substantial, you could easily increase the portion or turn it into a full meal by pairing it with a veggie-grain bowl or entrée salad.

Just be mindful and pay attention to your body’s hunger and fullness cues so you don’t inadvertently overdo it.

Summary

The amount of apples and peanut butter you should eat depends on your body’s unique nutritional needs. Just make sure you’re not overconsuming calories or forgetting to include a variety of other foods in your diet, too.

The apple and peanut butter combo is a classic snack that’s delicious and nutritious.

Both apples and peanuts are loaded with nutrients that promote your health in a variety of ways, including reducing inflammation, promoting heart health, and controlling blood sugar levels.

The amount of this snack you should consume depends on your personal nutritional needs. It’s best when incorporated into a balanced and healthy diet that contains many different kinds of fruits, vegetables, whole grains, nuts, legumes, and lean proteins.

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Jul 9, 2019

Written By

Ansley Hill

Edited By

Judy Lee

Fact Checked By

Judy Lee

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By Ansley Hill, RD, LD — Fact checked by — Updated on July 9, 2019

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Carbs in Marketside Sliced Apples & Peanut Butter

• Serving Size:
  1 package
• Serving Weight:
  78g

• Calories

  170 kCal

• Total Carbs

  12 g

  • Net Carbs

    9 g

  • Fiber

    3 g

  • Starch

    –

  • Sugar

    8 g

  • Sugar Alcohols

    –

• Protein

  6 g

• Fat

  11 g

  • Monounsat. Fat

    –

  • Polyunsat. Fat

    –

  • Saturated Fat

    2 g

  • Cholesterol

    –

• Glycemic Load

  –

• Calcium

  20 mg

• Iron

  0.4 mg

• Sodium

  95 mg

• Vitamin A

  0 mcg

• Vitamin D

  0 mcg

• Sliced Apples & Peanut Butter Gluten Free
• Sliced Apples & Peanut Butter
• Dippin’ Stix Sliced Apples And Peanut Butter
• Crunchy Peanut Butter With Sliced Apples
• Gluten Free Sliced Apples And Peanut Butter
• Gala Sliced Apples & Peanut Butter
• Sliced Apples & Peanut Butter
• Sliced Apples & Peanut Butter
• Kids Apple Slices & Peanut Butter
• Sweet Sliced Apples & Caramel With Peanuts

Apple and Peanut Butter: Diet, Calories, and Benefits

A small snack is more satisfying than a sweet, crunchy apple paired with a tangy scoop of peanut butter.

However, some wonder if this classic snack duo is as nutritious as it is delicious.

This article explores everything you need to know about apples and peanut butter as a snack, including its dietary information, recommended serving size, and potential health benefits.

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content

A balanced and nutritious snack

Apples and peanut butter are each nutritional rock star. Together, they create the perfect balance of nutrients that is hard to find in today’s popular snack food.

Apples are a great source of whole foods and fiber, while peanut butter offers extra fiber as well as a big dose of healthy fats and proteins.

In addition, both contain a range of vitamins, minerals and plant compounds that promote health.

Apple Diet Facts

One medium-sized apple (182 grams) contains the following nutrients:1):

• Calories: 95
• Carbohydrates: 25 grams
• Fiber: 4.4 grams
• Protein: 0. 4 grams
• Fat: 0.3 grams
• Vitamin C: 14% of the Recommended Daily Intake (RDI)
• Potassium: 6% RDI
• Vitamin K: 5% RDI

One apple provides about 17% of the RDI for fiber. This nutrient plays a vital role in maintaining healthy digestive and immune function (2).

Apples are also known to be a rich source of plant compounds that may play a role in reducing stress and inflammation in the body.3).

How to Peel an Apple

Peanut Butter Diet Facts

Although technically a legume, peanuts have a very similar dietary profile to walnuts. Therefore, they often come with walnuts.

Peanut butter, like other nut butters, is a great way to add extra protein and healthy fats to large meals and carbohydrate snacks like apples.

Over 75% of the calories in peanut butter come from fat, and most of that is monounsaturated fat.

Monounsaturated fats are probably best known for their role in protecting and promoting heart health. 4).

Below is an overview of the diet with 2 tablespoons (32 grams) of peanut butter (5):

• Calories: 188
• Carbs: 7 grams
• Fiber: 3 grams
• Protein : 8 grams
• Fat: 16 grams
• Manganese: 29% RDI
• Vitamin B3 (niacin): 22% RDI
• Magnesium: 13% RDI
• Vitamin E: 10% RDI
• Phosphorus: 10% RDI
• Potassium: 7% RDI

9 0041

Please note that Not all types of peanut butter are nutritionally equivalent. Look for brands that do not contain added sugars or oils, as these additives can reduce the overall nutritional value of the product.

The only thing peanut butter should contain is peanuts and maybe some salt.

Health Benefits

Apples and peanut butter are more than just a tasty snack combination—they can also benefit your health.

Anti-inflammatory potential

Inflammation is the main cause of various chronic diseases, including heart disease and diabetes. 6).

Apples are a rich source of flavonoids, chemical compounds known to have strong anti-inflammatory potential.7).

Numerous tests and animal studies have shown that flavonoids found in fruits such as apples can help reduce markers of inflammation, potentially preventing the development of inflammatory diseases.8).

In one study, participants who replaced three servings of red meat, processed meat, or refined grains per week with three servings of nuts such as peanuts experienced a significant reduction in blood levels of inflammatory chemicals.6).

Helps balance blood sugar levels

Regular consumption of whole fruits and nuts, such as apples and peanut butter, can improve blood sugar control.

One large study showed that a higher intake of fresh fruit was associated with a significant reduction in the risk of developing diabetes. Among those who already had diabetes, fruit consumption was associated with fewer complications associated with the diagnosis (7).

Numerous studies have also shown that regular consumption of nuts, including peanuts, helps maintain moderate post-meal blood sugar levels.8).

Peanut Butter Apples are a great choice for healthy blood sugar control.

Supports Digestion

Both apples and peanut butter are high in fiber, which aids in the optimal functioning of the digestive tract.

Fiber promotes proper gut function and supports the growth of healthy bacteria in the gut (9, 10).

In addition, adequate fiber intake may help prevent and treat certain digestive disorders such as colon cancer and acid reflux (11, 12).

It’s good for the heart

Studies show that a higher intake of fruits and nuts, such as apples and peanut butter, is associated with a lower risk of heart disease.13, 14).

In fact, fruits and nuts may play a role in treating certain risk factors for cardiovascular disease, such as high blood pressure and inflammation.13, 14).

In addition, both foods contain significant amounts of fiber, which can help you maintain healthy cholesterol levels (15).

It can help you lose weight

Research shows that fruits and nuts have anti-obesity effects, so apples and peanut butter are good snack options for those trying to lose a few pounds.16, 17).

Various nutritional components of fruits and nuts, such as fiber and protein, play a role in increasing satiety and may lead to a decrease in overall calorie intake.

So replacing snacks with less nutrient-dense apples and peanut butter can be a good way to help you reach your weight loss goals while feeling full and satisfied.

How much should you eat?

The amount of peanut butter and apples you should eat depends entirely on your body’s nutrient and calorie needs.

While this combination is a very healthy snack option, it’s important to maintain a balance by eating a variety of foods from each food group.

Too much good can do more harm than good. This is especially true if it causes you to eat in excess of your calorie needs. It’s also a problem if you’re not eating other foods to make up for the nutritional deficiencies that apples and peanut butter lack.

Maintenance Guidelines

One serving of peanut butter is typically about 2 tablespoons (32 grams), while one serving of apple is about one small to medium apple (150-180 grams).

Together, these foods provide about 283 calories, 8 grams of protein, 16 grams of fat, and 7 grams of fiber.1, 5).

For most people, serving alone is a good place to start. Noon is great for a snack to get rid of hunger pangs that can be filled between lunch and dinner.

If you’re very active or feel like you need something more, you can easily increase your portion or turn it into a full meal by pairing it with a plate of veggies or a side of salad.

Be careful and pay attention to the body’s sign of hunger and satiety so as not to overdo it.

Essence

The combination of apples and peanut butter is a classic snack that is tasty and nutritious.

Both apples and peanuts are full of nutrients that support your health in a variety of ways, including reducing inflammation, promoting heart health, and controlling blood sugar levels.

The amount of this snack you should eat depends on your personal nutritional needs. It is best when included in a balanced and healthy diet containing many different types of fruits, vegetables, whole grains, nuts, legumes and lean proteins.

Recipe Banana+Apple+Peanut Butter. Calorie, chemical composition and nutritional value.

Recipe Calculator

Nutritional value per 100 g

Content per serving			% of RSP
	Calories	118.4 kcal	-%
	Proteins	2.8 g	-%
	Fats	4.4 g	-%
	Carbohydrates	19. 8 g	-%
	Dietary fiber	2.8 g	-%
	Water	72.2 g	-%

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Vitamins and minerals

Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body’s needs for vitamins and minerals.

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The ratio of proteins, fats and carbohydrates:

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