The No. 1 Healthiest Snack to Eat for Long-Lasting Energy, According to Nutritionists

Snacking can be a mindless affair, like munching on a bag of crispy, salty chips while streaming a favorite series or devouring chocolate chip cookies on the run—treats that appease momentary cravings but leave you wanting more. But snacks can also be mindful, healthy noshes that reboot and recharge, powering you through between-meal slumps. (Guess which one we favor.) We asked nutrition experts to weigh in on the number one snack for all-day energy, and they suggested a delicious combo that's satisfying in every way.

The No. 1 Snack for All-Day Energy

Imagine that it's a few hours after lunch, that time of day when your body's circadian rhythm takes a bit of a nosedive. Instead of reaching for a sugary snack, a winning option would be … a banana crowned with a spoonful of sunflower seed butter.

Pairing a banana with sunflower seed butter is a great, balanced snack, says Roxana Ehsani, MS, RD, CSSD, LDN. "The key with any energy-fueling snack is balance—pairing fruit with nuts or seeds helps provide both immediate fuel and more sustained energy throughout the day," agrees Debbie Petitpain, MBA, RDN. These two foods, she adds, combine carbohydrates for quick energy with protein, healthy fats, and fiber for staying power.

Bananas are wonderfully filling on their own, so there's no need to go to town on the sunflower seed butter. "For most adults, pairing one banana with about one to two tablespoons of sunflower seed butter is a satisfying and balanced portion," Petitpain says.

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Benefits of Bananas

According to the USDA, bananas have about 27 grams of carbohydrates, which is higher than most fruits, and 3 grams of fiber. The key carbohydrates in this tropical fruit include starch, sugars (fructose, glucose, sucrose), and non-starch polysaccharides (such as pectin and cellulose), which comprise part of dietary fiber.

"The natural sugars and carbohydrates in bananas provide readily available fuel for the brain and muscles, while the fiber helps slow digestion and promote steadier energy levels," Petitpain says. Pectin, the soluble fiber in bananas, and resistant starch (particularly in those that are slightly green) have a prebiotic effect, nourishing good gut bacteria.

Coconut water and sports drinks replenish electrolytes, and bananas are also a source, supplying the electrolytes magnesium (32 milligrams or about 10 percent daily value) and potassium (about 422 milligrams or about 10 percent daily value), along with vitamin B6 (0.43 milligrams, or over 30 percent daily value).  Potassium and B6 support muscle, heart, brain, and nerve function, as well as energy metabolism.

Benefits of Sunflower Seed Butter

As individuals continue to explore healthy vegetarian and vegan food, creamy sunflower seed butter, a plant-based spread made with roasted sunflower seeds, has surged in popularity. For those allergic to peanuts and tree nuts, sunflower seed butter is an allergen-free alternative to traditional peanut butter or almond butter.

It's also a nutritional superstar. "Sunflower seed butter brings a trio of nutrients: healthy unsaturated fats, dietary fiber, and plant-based protein," Ehsani says. Those essential fatty acids, protein, and additional fiber help increase satiety and slow the absorption of carbohydrates, Petitpain adds.

"It also packs energy-supporting minerals magnesium and iron, along with vitamin E, which provides antioxidant benefits," Ehsani says. Additionally, magnesium and vitamin E play key roles in muscle function.

Sunflower seed butter has eight times more vitamin E and four times more iron than peanut butter. According to the USDA, sunflower seed butter has significantly more magnesium, phosphorus, zinc, copper, and selenium than almond or peanut butter.

Why This Pairing Works

"As a dietitian, I always recommend pairing a complex carb with a protein at snack time to keep blood sugar stable and promote satiety," Ehsani says. The banana, as we know, serves as the carb, and the sunflower seed butter provides the protein. "Together, the combination can help prevent the rapid spikes and crashes in blood sugar that often happen with carbohydrate-only snacks," Petitpain points out. And, bonus: This duo also keeps you feeling full longer, Ehsani adds.

Think of this snack as a daytime boost, rather than a bedtime send-off (for better sleep, try tart cherries and pistachio nuts). Timing, as they say, is everything. "This pairing is especially helpful as a mid-morning or afternoon snack, before a workout for accessible fuel, or after exercise to support recovery," Petitpain says.

Other Healthy Snack Options

While this twosome is obviously a standout, both experts agree there are plenty of alternative pairings to choose from. "Other fruit and nut or seed combinations can provide similar energy-supporting benefits because they combine carbohydrates with protein, healthy fats, and fiber," Petitpain says. 

Ehsani suggests teaming an apple with almond butter, a pear with peanut butter, walnuts and raspberries, or pumpkin seeds and blueberries for energy-fueling snacks. 

Dried fruit also wins the day. "A mix of almonds, pumpkin seeds, and dried apricots works well because the dried fruit provides carbohydrates for quick energy, while the nuts and seeds contribute protein, healthy fats, magnesium, iron, and fiber for longer-lasting fullness and steadier energy," Petitpain says.