Peanut butter sandwich, NFS
Common food
Photo: Wikipedia
A peanut butter sandwich is a simple yet satisfying staple, featuring creamy or crunchy peanut butter spread between two slices of bread. It offers a rich, nutty flavor with a balance of savory and subtly sweet notes, and a texture that ranges from smooth to pleasantly gritty. Nutritionally, it's a calorie-dense source of plant-based protein and healthy fats, making it a quick energy booster.
Calorie split: 14% protein · 40% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic comfort, customizable nature, and the perfect marriage of salty, savory peanut butter with the mild sweetness of bread. It's a versatile canvas that can be dressed up with jam, banana, or honey, fitting seamlessly from a child's lunchbox to a quick adult snack.
⚠️ Watch-outs & how to enjoy it better
As a high-calorie, high-fat food, overconsumption can contribute to weight gain. It can cause a blood-sugar spike if made with refined white bread and sugary peanut butter, and peanuts are a common and severe allergen. To counteract, choose whole-grain bread for fiber, opt for natural peanut butter with no added sugar, pair with a piece of fruit, and always check for allergen warnings.
Key benefits
- Good source of plant-based protein for muscle maintenance.
- Provides healthy monounsaturated fats for sustained energy.
- Contains dietary fiber to support digestive health.
- Offers micronutrients like magnesium, vitamin E, and potassium.
- Quick and convenient meal or snack option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
It takes about 540 peanuts to make one 12-ounce jar of peanut butter.
Full nutrition (USDA data · scales with serving)
| Water | 23.7 g |
| Energy | 382 kcal |
| Protein | 13.9 g |
| Total lipid (fat) | 20.2 g |
| Carbohydrate, by difference | 39.9 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 7.1 g |
| Calcium, Ca | 155 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 76.0 mg |
| Phosphorus, P | 190 mg |
| Potassium, K | 270 mg |
| Sodium, Na | 442 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.23 mg |
| Selenium, Se | 16.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.38 mg |
| Riboflavin | 0.22 mg |
| Niacin | 7.7 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 103 ug |
| Folic acid | 56.0 ug |
| Folate, food | 47.0 ug |
| Folate, DFE | 142 ug |
| Choline, total | 31.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 29.0 ug |
| Vitamin E (alpha-tocopherol) | 3.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.92 g |
| Fatty acids, total monounsaturated | 9.5 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 9.1 g |
| MUFA 20:1 | 0.21 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 5.6 g |
| PUFA 18:2 | 5.4 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cookies, peanut butter, refrigerated dough, baked — USDA does not publish this profile for Peanut butter sandwich.
| Tryptophan | 0.11 g |
| Threonine | 0.30 g |
| Isoleucine | 0.36 g |
| Leucine | 0.63 g |
| Lysine | 0.37 g |
| Methionine | 0.14 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.32 g |
| Valine | 0.41 g |
| Arginine | 0.69 g |
| Histidine | 0.21 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.77 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.41 g |
| Proline | 0.64 g |
| Serine | 0.49 g |
FAQ
Is a peanut butter sandwich healthy?
It can be a nutritious part of a balanced diet, providing protein, healthy fats, and fiber. Its healthiness depends on the ingredients: choose natural peanut butter (no added sugar or hydrogenated oils) and whole-grain bread to maximize benefits.
How much protein is in a peanut butter sandwich?
A standard sandwich with 2 tablespoons of peanut butter and 2 slices of bread contains roughly 12-15 grams of protein, making it a good plant-based protein source.
Can I eat a peanut butter sandwich for weight loss?
It can be part of a weight-loss plan due to its satiating protein and fat content. However, it is calorie-dense, so portion control is key. Stick to 1-2 tablespoons of peanut butter and pair it with fiber-rich bread and a side of vegetables or fruit.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.82 kcal/g · 15% calories from protein · 3.2 g fiber · 7.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.