Apple and Peanut Butter: Nutrition, Calories, and Benefits

Apple and Peanut Butter Nutrition, Calories, and Benefits

Apple and peanut butter is a classic combination that is not just a tasty snack option but also provides the body with nutrients. Both, apples and peanut butter are fibre and nutrient-rich sources that keep you full for a long time. It is also a good option for those trying to lose weight. 

In this article, we will explore the various benefits and nutritional content of apple and peanut butter combinations.

Apple and Peanut Butter Nutritional Value

Apple And Peanut Butter Snack Combo

Apple and peanut butter are not just nutritious but also very delicious. It is a comforting and satisfying food option that is perfect to eat at any time of the day. 

Individually, they both have high nutritional content, and when paired, they make a perfect nutritional balance that may make you crave more. They are both rich in vitamins, minerals, and health promoting other compounds.

Apples: Apples contain fiber, and wholesome food carbohydrates. One medium sized apple on an average contains 95 calories, 25 grams carbs, 4.4 grams fiber, 0.4 grams proteins, and 0.3 grams fat. It also contains 14% vitamin C, 6% potassium, and 5% vitamin K of the Reference Daily Intake (RDI). It also accounts for providing approximately 17% of the RDI for fiber. 

Apples are also a rich source of plant compounds (1) that play a major role in reducing stress and inflammation in the body. It plays an essential role in promoting immune and healthy digestive function.

Peanut butter: Peanuts are technically legumes. They give a complementary boost of protein to the diet. About 75% of the calories in peanut butter derive from fat, most of which is monounsaturated fat. These monounsaturated fats protect and promote heart health. 

A 2-tablespoon serving (32 grams) of peanut butter contains 188 calories, 7 grams of carbs, 8 grams protein, 3 grams fiber, and 16 grams of fat. It also contains 29% of Manganese, 22% of Vitamin B3, 13% of Magnesium, 10% of Vitamin E, 10% of Phosphorus, and 7% of Potassium of the Reference Daily Intake (RDI). It is important to buy peanut butter from the brands that do not contain oil or added sugars. (2)

Health Benefits Of Apple And Peanut Butter Snack Combo

A: Anti-inflammatory Potential

The major reason for chronic illnesses like diabetes and heart disease is inflammation. Apples contain flavonoids that are chemical compounds having high anti-inflammatory potential. These flavonoids reduce markers of inflammation and lessen risks of inflammation diseases. 

Peanut butter has also been reported to significantly reduce blood levels of inflammatory chemicals. (3)

B: Helps Balance Blood Sugar

Blood sugar levels improve tremendously when eating fruits and nuts regularly. Peanut butter and apple consumption provides a healthy nutritional content that reduces the chances of diabetes. 

Eating fresh fruits everyday provides wholesome fibres that control blood sugar. If people already suffering from diabetes include fresh fruits like diabetes in their diet, fewer complications were reported related to their diagnosis. 

Regular intake of nuts like peanuts maintains moderate blood sugar levels and diminishes the risk of developing diabetes.

C: Reduced Risk of Heart Ailments

A high intake of fruits and nuts, like apples and peanut butter, reduces the chances of developing heart disease. The fiber also helps to maintain healthy cholesterol levels. (4)

D: Supports Digestion

Both peanut butter and apples are full of fiber that helps to maintain proper functioning of the digestive tract. Fiber supports healthy gut bacteria growth and helps to keep bowel regularity. Digestive disorders like colon cancer and acid reflux can be prevented and treated with such fibrous food items (5).

E- Weight Reduction

Apples and peanut butter are a good option for snacking to those who are aiming to reduce weight. They have anti-obesity effects that increase the feeling of fullness and hence reduce calorie intake.

So, if you are looking for a great way to reduce weight, including apples and peanut butter in your daily diet will definitely be a good option for you.

Serving Recommendation

Recipes of Apples and Peanut Butter

Apples and peanut butter are very delicious. There are chances that you may overeat them which will not be suitable for you. Hence, it is important to keep in mind that although this is a good and healthy option, you need to eat it in a recommended amount. 

The recommended amount usually depends on your body’s calorie and nutrient requirements. If you take it beyond your requirements, it may do you more harm than good. 

A single serving of medium-sized apple and 2 tablespoons of peanut butter account for roughly 283 calories, 7 grams of fiber, 8 grams of protein, and 16 grams of fat. To begin with, one serving of each is good. 

You can have it early in the morning or between any two meals when you have hunger pangs. You can also have it when you need instant energy. You may also decide to pair it sometimes with salad or soup to have a complete meal. 

However, it is very important that you do not take it as an everyday meal. Also, notice the fullness cues to avoid overeating it. At the same time, ensure that other fruits and nuts are equally included in your diet.

Recipes of Apples and Peanut Butter

There are various ways in which you can use apples and peanut butter to make several dishes.

Some of them are listed below:

  • Add apples and peanut butter to the bread to make a sandwich. 
  • Make an apple and peanut butter smoothie.
  • Dipping apple chunks in peanut butter and enjoying a glass of fresh fruit juice.
  • Baked apple chips and peanut butter yogurt dip is a nutritious breakfast recipe.
  • Apples and peanut butter wraps are another great source for a mid-day meal.


The apple and peanut butter is an excellent munching snack that is nutritious and filling. It promotes heart health, controls blood sugar, and reduces inflammation. 

Depending on your body’s needs, you need to decide on the servings of apples and peanut butter. So, whether you eat them one after the other or dip pieces of apples in peanut butter, they both give an awesome taste and have super health advantages. 

Was this article helpful?