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🍌🥜
Peanut, Banana & Date Snack Calories
Natural fruit sugars, fiber, and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Peanut, Banana & Date Snack (65 g) has 339 calories. That works out to 522 calories per 100 g. It contains 27.3 g of carbs, 12.7 g of protein, 25.2 g of fat and 5 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Peanut, Banana & Date Snack Nutrition Facts
Selected: 1 serving (medium) · 65 g
339
KCAL / 65G
Carbs
27.3g
· 10% DV
Protein
12.7g
· 25% DV
Fat
25.2g
· 32% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 13% · Fat 59%
Peanut, Banana & Date Snack nutrition facts table · 1 serving (medium) (65 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 339 kcal | |
| Total fat | 25.2 g | 32% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2.6 mg | 0% |
| Total carbohydrate | 27.3 g | 10% |
| Fiber | 5 g | 18% |
| Protein | 12.7 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Peanut, Banana & Date Snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 65 g | 339 kcal |
| 1 piece (mini) | 30 g | 157 kcal |
| 1 serving (small) | 45 g | 235 kcal |
| 1 serving (large) | 90 g | 470 kcal |
| 100 g | 100 g | 522 kcal |
| 1 cup (chopped) | 100 g | 522 kcal |
| 1 pack (large) | 120 g | 626 kcal |
| 2 serving (double) | 130 g | 679 kcal |
Calculated from 522 calories per 100 g.
Frequently Asked Questions About Peanut, Banana & Date Snack
How do you make a peanut, banana and date snack at home?
You can make a peanut, banana and date snack by combining peanuts, banana and dates, then shaping the mixture if desired. Mash soft ingredients together or pulse them briefly; add peanuts if the mixture is too sticky. Baking is not necessary for a simple version.
Is a peanut, banana and date snack a healthy snack?
Yes, a peanut, banana and date snack can be a filling snack, with fiber and plant protein alongside naturally occurring sugars. It works well between meals, but its combination of fruit and peanuts makes it more substantial than a piece of fruit alone.
Is a peanut, banana and date snack good before a workout?
Yes, a peanut, banana and date snack can provide carbohydrates before exercise, while peanuts add fat and protein. Because the fat may slow digestion, have it well before a workout rather than immediately beforehand if heavy snacks make you uncomfortable.
How should you store a peanut, banana and date snack?
Store a peanut, banana and date snack in an airtight container in a cool, dry place if it is dry and firm. If it contains fresh mashed banana and is moist, refrigerate it promptly rather than leaving it at room temperature.
Can a peanut, banana and date snack raise blood sugar?
Yes, a peanut, banana and date snack can raise blood sugar because bananas and dates contain carbohydrates. Peanuts provide fat, protein and fiber, which can slow digestion, but people managing diabetes should account for the snack in their individual eating plan.
Can a peanut, banana and date snack help with weight gain?
Yes, a peanut, banana and date snack can help increase energy intake because peanuts make it a calorie-dense combination. It can be convenient between meals, but whether it changes body weight depends on how it fits into your overall eating pattern.
Can you freeze a peanut, banana and date snack?
Yes, you can freeze a peanut, banana and date snack in a sealed container. Freeze pieces separately first if they are sticky, then transfer them to the container; thawing can make banana-based versions softer or slightly wetter.
Does a peanut, banana and date snack have added sugar?
Not necessarily: a peanut, banana and date snack made only with peanuts, banana and dates has no added sugar, though it still contains the fruits’ natural sugars. Some recipes add honey, syrup or sugar, so check the ingredients when buying one.
Can a peanut, banana and date snack replace breakfast?
A peanut, banana and date snack can be part of breakfast, but it may not provide the variety of foods in a full meal. Pair it with something such as yogurt or another protein-rich food if you need a more substantial start to the day.
Should you use fresh or dried banana in a peanut, banana and date snack?
Either fresh or dried banana works in a peanut, banana and date snack. Fresh banana makes the mixture moist and soft, while dried banana adds less water and may make shaping easier; adjust the texture as you combine the ingredients.
Peanut, Banana & Date Snack Vitamins & Minerals
Vitamins
B6
0.25mg · 15% DV
B3
1.69mg · 11% DV
Biotin
2.67µg · 9% DV
Vitamin E
1.11mg · 7% DV
Minerals
Copper
0.21mg · 23% DV
Manganese
0.4mg · 17% DV
Phosphorus
77mg · 11% DV
Potassium ⭐
302mg · 9% DV
Sodium
2.6mg · 0% DV
Peanut, Banana & Date Snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peanut, Banana & Date Snack
To burn the 339 calories in 1 serving (medium) (65 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Peanut, Banana & Date Snack?
Peanut, Banana & Date Snack brings together the savoury richness of peanuts and the natural sweetness of banana and dates. It is a simple snack combination rather than a single traditional dish, and may be made into compact bites or bars, depending on how it is prepared. The fruit contributes natural sugars and fibre, while peanuts add plant protein and make the snack especially filling.
It works well between meals, packed for a walk or busy day, or alongside tea or coffee. Its combination of fruit and peanuts makes it more energy-dense than fruit alone, so a modest portion can be satisfying. For a lighter pairing, serve it with fresh fruit; if you want a more substantial snack, have it with plain yogurt or a plant-based alternative.
How Nutritious Is Peanut, Banana & Date Snack?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Peanut, Banana & Date Snack Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Peanut, Banana & Date Snack Contain Allergens?
Contains these allergens:
Which Diets Is Peanut, Banana & Date Snack Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Peanut, Banana & Date Snack Fat Profile
SATURATED
0.56g
MONOUNSATURATED
1.81g
POLYUNSATURATED
1.23g
Omega 6:3 ratio 118:1
Above the ideal 4:1 (118:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.