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Peanut-Butter Banana Sandwich

Serves 1 (1 sandwich)

3 min prep/cook

Ingredient allergen flags: Peanuts; Wheat

Check actual labels and cross-contact. Allergen guidance and swaps

A low-cost snack needs no cooking and is easy to assemble away from home.

AI-generated illustration of Peanut-Butter Banana Sandwich, showing the base recipe

Ingredients

  • 2 slices whole-wheat bread (32 g each)
  • 2 Tbsp (32 g) peanut butter
  • 1 medium banana (118 g peeled)

Method

  1. Spread peanut butter over bread. Slice banana and add it; close the sandwich.
  2. For travel, pack banana whole and assemble at eating time for better texture.

Allergy / dietary substitutions

Peanut: use the same amount of tolerated sunflower butter. Wheat: choose suitable wheat-free bread or crackers. Read spread and bread labels.

Training-day additions

Add milk or yogurt when dinner is delayed.

Store / pack

Best assembled just before eating. Follow spread labels; keep cut fruit cold. A whole banana and plain bread can travel separately.

Approximate nutrition / serving

450 kcal · Protein 16 g · Carbohydrate 62 g · Fat 18 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Bread may add sesame, soy, milk, egg or other allergens beyond wheat. Nut/seed spreads can share equipment or include other allergens.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 2 slices whole-wheat bread (32 g each) — USDA SR Legacy FDC 172688; 64 edible g
  • 2 Tbsp (32 g) peanut butter — USDA SR Legacy FDC 174294; 32 edible g
  • 1 medium banana (118 g peeled) — USDA SR Legacy FDC 173944; 118 edible g
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