Peanut butter sandwich, with reduced fat peanut butter, on wheat bread
Common food
Photo: Wikipedia
This is a classic, satisfying sandwich built on nutty, fiber-rich wheat bread and slathered with creamy, reduced-fat peanut butter. The texture is a comforting mix of soft bread and smooth, slightly sticky spread, offering a balanced taste of roasted peanuts with a hint of natural sweetness. Nutritionally, it's a solid source of plant-based protein and complex carbs, making it a filling option for sustained energy.
Calorie split: 18% protein · 46% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of salty, savory, and subtly sweet flavors, along with its nostalgic, comforting texture. It's a versatile staple that works as a quick breakfast, a reliable post-workout snack, or a simple lunch, deeply embedded in casual food culture.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its common allergen status (peanuts), and even reduced-fat versions can be calorie-dense, potentially leading to weight gain if portions are large. The natural sugars and refined carbs can cause a blood-sugar spike for some. To counteract this, pair it with a source of extra protein (like Greek yogurt on the side) or healthy fat (like a few apple slices), and practice mindful portion control.
Key benefits
- Good source of plant-based protein for muscle maintenance
- Provides complex carbohydrates for steady energy release
- Contains dietary fiber from whole wheat bread and peanuts
- Offers heart-healthy monounsaturated fats from peanuts
- Convenient, no-cook meal or snack option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
It takes approximately 540 peanuts to make one 12-ounce jar of peanut butter.
Full nutrition (USDA data · scales with serving)
| Water | 24.5 g |
| Energy | 353 kcal |
| Protein | 16.4 g |
| Total lipid (fat) | 14.4 g |
| Carbohydrate, by difference | 42.0 g |
| Fiber, total dietary | 5.3 g |
| Total Sugars | 6.6 g |
| Calcium, Ca | 117 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 96.0 mg |
| Phosphorus, P | 237 mg |
| Potassium, K | 356 mg |
| Sodium, Na | 475 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.33 mg |
| Selenium, Se | 20.6 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.16 mg |
| Niacin | 8.3 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 68.0 ug |
| Folic acid | 9.0 ug |
| Folate, food | 59.0 ug |
| Folate, DFE | 75.0 ug |
| Choline, total | 35.9 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 | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 41.0 ug |
| Vitamin E (alpha-tocopherol) | 3.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 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 | 0.06 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.78 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 5.9 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.2 g |
| PUFA 18:2 | 4.1 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 Peanut butter, chunk style, without salt — USDA does not publish this profile for Peanut butter sandwich.
| Tryptophan | 0.23 g |
| Threonine | 0.52 g |
| Isoleucine | 0.61 g |
| Leucine | 1.5 g |
| Lysine | 0.67 g |
| Methionine | 0.26 g |
| Cystine | 0.23 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.82 g |
| Valine | 0.77 g |
| Arginine | 2.7 g |
| Histidine | 0.55 g |
| Alanine | 0.90 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.4 g |
| Proline | 1.4 g |
| Serine | 1.5 g |
| Hydroxyproline | 0.04 g |
FAQ
Is reduced-fat peanut butter healthier?
It has less total fat and calories per serving, but often contains added sugars and fillers to compensate for flavor. The fat in regular peanut butter is mostly heart-healthy unsaturated fat, so the trade-off is debatable.
Why is wheat bread recommended?
Whole wheat bread provides more fiber, vitamins, and minerals compared to white bread, which helps slow digestion and provides more sustained energy.
Can this be part of a weight loss diet?
Yes, in controlled portions. Its protein and fiber promote satiety. Be mindful of total calories and avoid adding high-sugar jellies or excessive spreads.
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 3.53 kcal/g · 19% calories from protein · 5.3 g fiber · 6.6 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: 1.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.