There’s something special about the delightful combination of a crunchy apple and a creamy spoonful of peanut butter.
Yet, some might question whether this favorite snack is as healthy as it is tasty.
This article details everything you need to know about the apple and peanut butter snack, from its nutritional profile to the ideal portion size and health advantages.
Apple and peanut butter is a balanced and nutritious snack
Apples and peanut butter make a nutritious and well-balanced snack.
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 various vitamins, minerals, and health-promoting plant compounds.
Apple nutrition facts
One medium-sized apple (182 grams) provides the following nutrients:
- Calories: 95
- Carbs: 25 grams
- Fiber: 4.4 grams
- Protein: 0.4 grams
- Fat: 0.3 grams
- Vitamin C: 14% of the daily value
- Potassium: 6% of the daily value
- Vitamin K: 5% of the daily value
A single apple provides approximately 17% of the daily value of fiber. This nutrient plays a vital role in promoting healthy digestive and immune function.
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.
Peanut butter nutrition facts
While peanuts are technically a legume, their nutrition profile is similar to that of a nut. Thus, they’re often lumped together with nuts.
Peanut butter, as well as other nut butter, 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 their role in protecting and promoting heart health.
Below is the nutrition breakdown for a 2-tablespoon (32-gram) serving of peanut butter:
- Calories: 188
- Carbs: 7 grams
- Fiber: 3 grams
- Protein: 8 grams
- Fat: 16 grams
- Manganese: 29% of the daily value
- Vitamin B3 (niacin): 22% of the daily value
- Magnesium: 13% of the daily value
- Vitamin E: 10% of the daily value
- Phosphorus: 10% of the daily value
- Potassium: 7% of the daily value
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.
Suggested read: Why sugar is bad for you
The only thing your peanut butter should contain is peanuts, and maybe a little bit of salt.
Summary: When paired together, apples and peanut butter provide a nutritious balance of protein, fat, and fiber.
Health benefits of apples and peanut butter
Apples and peanut butter are more than just a tasty snack combo — they may also benefit your health.
Inflammation is at the core of several long-term health issues like heart disease and diabetes.
Apples are packed with flavonoids, chemical compounds recognized for their powerful anti-inflammatory effects.
Various laboratory and animal research indicate that flavonoids in fruits like apples can decrease signs of inflammation, possibly preventing the onset of diseases related to inflammation.
In a particular study, individuals who swapped out three servings of red meat, processed meat, or refined grains each week for three servings of nuts like peanuts saw a notable decrease in blood levels of substances linked to inflammation.
Helps balance blood sugar
Regularly eating whole fruits and nuts like apples and peanut butter may improve 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.
Multiple studies have also found that regular intake of nuts, including peanuts, helps maintain moderate blood sugar levels after meals.
Apples with peanut butter is an excellent snack choice for healthy blood sugar control.
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.
Moreover, adequate fiber intake may help prevent and treat certain digestive disorders, such as colon cancer and acid reflux.
Research suggests that a higher intake of fruits and nuts, like apples and peanut butter, reduces the risk of developing heart disease.
In fact, fruits and nuts may play a role in treating certain risk factors for heart disease, such as high blood pressure and inflammation.
Additionally, both foods provide substantial fiber, which may help you maintain healthy cholesterol levels.
May help you lose weight
Studies show that both fruits and nuts have unique properties that can help combat obesity, making the apple and peanut butter combo a solid snack choice for anyone aiming to lose weight.
Key nutrients in fruits and nuts, like fiber and protein, contribute to feeling fuller for longer, which can result in consuming fewer calories overall.
So, replacing less nutritious snacks with a serving of apples and peanut butter could be a smart move to help you achieve your weight loss targets while keeping you feeling satisfied.
Summary: Apples and peanut butter have various health benefits including reducing inflammation and blood sugar levels, supporting heart and digestive health, and promoting a healthy weight.
How much should you eat?
The amount of peanut butter and apples to consume is based on individual calorie and nutrient requirements.
Although this combo is a very healthy snack option, it’s essential to maintain balance by eating various foods from each food group.
Overindulging in something that is typically good can actually be harmful. This is especially applicable if it leads to consuming more calories than necessary. Additionally, it can also be problematic if you are not incorporating other foods to obtain the nutrients that may be lacking in apples and peanut butter.
The nutritional profile of a serving of apple and peanut butter makes it a balanced snack that provides a good mix of macronutrients:
- Calories: Approximately 283
- Protein: 8 grams
- Fat: 16 grams
- Fiber: 7 grams
For the average person, a serving of apples paired with two tablespoons of peanut butter can be a satisfying and nutritious choice. It provides a decent amount of protein and fiber, which can help keep you full until your next meal.
If you have higher calorie needs, are particularly active, or find that a single serving doesn’t fill you up, you could augment the snack or transform it into a full meal. For example, you might combine it with a grain and vegetable bowl or a hearty salad.
Remember to listen to your body. Eating mindfully and paying attention to hunger and fullness cues can help prevent overeating while ensuring you’re getting the nutrition you need.
Summary: The amount of apples and peanut butter you eat should be based on your body’s nutritional needs. Be sure to also include a variety of other foods in your diet and avoid overconsuming calories.
The pairing of apple and peanut butter is a timeless snack that’s tasty and good for you.
Apples and peanuts are packed with nutrients that offer multiple health benefits, such as reducing inflammation, supporting heart health, and regulating blood sugar.
How much of this snack you should eat depends on your own nutritional requirements. It’s most beneficial when it’s part of a well-rounded diet that includes a variety of fruits, vegetables, whole grains, nuts, legumes, and lean proteins.