- Per portion
- 203 kcal
- Protein
- 4.64 g
- Carbs
- 29.96 g
- Fat
- 9.27 g
- Fibre
- 4.72 g
Your portion
- Protein
- 4.64 g
- Carbs
- 29.96 g
- Fat
- 9.27 g
This is a banana with a tablespoon of almond butter spread on it, totaling about 118 grams. The banana itself is mostly carbohydrate, with roughly 27 grams of carbs and about 14 grams of natural sugars per portion, alongside just over 3 grams of fibre. It is very low in fat on its own, but the almond butter adds a modest amount of healthy fat. Nutritionally, the banana stands out for its vitamin B6, providing about 26% of the EU daily reference, and potassium at 18% of the reference, with only 105 calories for the whole portion.
A normal serving is one whole banana with the almond butter, which works well as a quick snack before a workout or as a mid-afternoon pick-me-up. The combination gives you quick energy from the banana’s carbs and a little staying power from the almond butter’s fat, though protein is minimal at just over a gram. If you are watching sugar intake, keep in mind the 14 grams of natural sugars, but this is a straightforward, satisfying option that pairs fine with a handful of nuts or a glass of milk if you want more protein.
Nutrition claims, per 100 g:
How to put it together
- Slice the banana lengthways.
- Spread the almond butter along the cut side.
Full nutrition
Nutrition
per 1 banana + 1 tbsp (134 g)
| Energy | 119 kcal | 5.9% |
|---|---|---|
| Energy | 497 kJ | 5.9% |
| Protein | 1.46 g | 2.9% |
| Carbohydrates | 30.61 g | 11.8% |
| of which sugars | 16.39 g | 18.2% |
| Starch | 7.21 g | |
| Fibre | 3.48 g | 13.9% |
| Fat | 0.44 g | 0.6% |
| of which saturates | 0.15 g | 0.8% |
| Monounsaturated | 0.04 g | |
| Polyunsaturated | 0.1 g | |
| Trans fat | 0.0 g | |
| Cholesterol | 0.0 mg | |
| Water | 100.38 g | |
| Ash | 1.1 g |
Sugar breakdown
Minerals
Vitamins
Fatty acids
Amino acids
Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).
How it compares
Against 379 other foods in “Fruits and Fruit Juices”, per 100 g. The mark is this food; the faint line is the category median.
Common portions
- cup, mashed — 225 g (200 kcal)
- cup, sliced — 150 g (134 kcal)
- extra small (less than 6" long) — 81 g (72 kcal)
- small (6" to 6-7/8" long) — 101 g (90 kcal)
- medium (7" to 7-7/8" long) — 118 g (105 kcal)
- large (8" to 8-7/8" long) — 136 g (121 kcal)
- extra large (9" or longer) — 152 g (135 kcal)
- NLEA serving — 126 g (112 kcal)
Sources
- USDA FoodData Central — Bananas, raw — Nutrition values for Bananas, raw.