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Banana, Almond Butter, and Dates⏱ 5 min total
Recipes

Banana, Almond Butter, and Dates

Per 1 serving · 176 g · 3 ingredients

Calories
302
15%
of a 2,000 cal day
  • Protein
    4.3g
    5% of calories
  • Carbs
    65g
    78% of calories
  • Fat
    6.2g
    17% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Banana, Almond Butter, and Dates (176 g) has 302 calories, with 4.3 g of protein, 65 g of carbohydrates and 6.2 g of fat. Most of its energy comes from carbs (78% of calories). It is high in dietary fiber (26% DV), Vitamin B6 (45% DV) and magnesium (21% DV).

Per 100 g
171cal
medium energy density
Protein per 100 cal
1.4g
Net carbs
58g
carbs minus fiber
Fiber
7.4g
47 g sugar

High in

20%+ of the daily value

  • Dietary fiber26%
  • Vitamin B645%
  • Magnesium21%
  • Copper41%
  • Manganese30%

Good source of

10–19% of the daily value

  • Vitamin C11%
  • Vitamin E18%
  • Riboflavin (B2)18%
  • Niacin12%
  • Pantothenic acid16%
  • Iron14%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 min
  1. 1

    Slice ripe banana lengthwise and spread with 2 tsp creamy natural almond butter. Top with chopped dates and enjoy!

Vitamins & minerals

Amounts for 1 serving (176 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A7 μg
1%
Vitamin C10 mg
11%
Vitamin D0 μg
0%
Vitamin E3 mg
18%
Vitamin K2 μg
2%
Thiamine0.1 mg
4%
Riboflavin (B2)0.2 mg
18%
Niacin2 mg
12%
Vitamin B61 mg
45%
Folate (B9)36 μg
9%
Vitamin B120 μg
0%
Pantothenic acid1 mg
16%
Choline22 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium73 mg
7%
Iron1 mg
14%
Potassium834 mg
18%
Magnesium87 mg
21%
Phosphorus109 mg
16%
Zinc1 mg
7%
Copper0.4 mg
41%
Manganese1 mg
30%
Selenium1 μg
3%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene29 μg—
Arginine0.3 g—
Aspartic acid0.5 g—
Beta carotene73 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose21 g—
Galactose0 g—
Glucose22 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.1 g—
Maltose0.2 g—
Methionine0 g—
Monounsaturated fats3 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Starch6 g—
Sucrose4 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 302 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 57min
    Walking (3.5 mph)
  • 36min
    Cycling (moderate)
  • 25min
    Running (6 mph)
  • 43min
    Swimming laps

Common questions

How many calories are in Banana, Almond Butter, and Dates?

One serving of Banana, Almond Butter, and Dates (1 serving) has 302 calories, which works out to 171 calories per 100 g. That is about 15% of a 2,000-calorie day.

Are Banana, Almond Butter, and Dates high in protein?

Not especially. It has 4.3 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Banana, Almond Butter, and Dates keto-friendly?

It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Banana, Almond Butter, and Dates?

2.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Banana, Almond Butter, and Dates?

47 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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