Peanut butter sandwich, with reduced fat peanut butter, on white bread
Common food
Photo: Wikipedia
A classic comfort food, this sandwich layers creamy, slightly sweet reduced-fat peanut butter between soft, pillowy slices of white bread. The texture is a satisfying contrast of smooth spread and tender crumb, delivering a familiar, nutty flavor. Nutritionally, it's a balanced quick meal, offering a solid protein punch (15g) alongside energizing carbohydrates.
Calorie split: 17% protein · 49% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, simple flavor and the comforting, soft texture that's both filling and familiar. Its ultimate versatility makes it a go-to for quick lunches, snacks, or even a late-night bite, adaptable with countless add-ins.
⚠️ Watch-outs & how to enjoy it better
The white bread and added sugar in some peanut butters can cause a rapid blood-sugar spike, which may be a concern for those managing diabetes or energy crashes. As peanuts are a top allergen, this is a serious consideration. To mitigate, choose a no-sugar-added peanut butter, opt for whole-grain bread, and pair the sandwich with a side of vegetables or a piece of fruit to slow digestion and add nutrients.
Key benefits
- Provides a quick, balanced energy source from carbs and fats
- Good source of plant-based protein for muscle maintenance
- Contains fiber for digestive health
- Convenient and requires no preparation
- Satiating combination of protein, fat, and carbs
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Peanut butter was patented in 1884 by Marcellus Gilmore Edson of Montreal, Canada, but it was Dr. John Harvey Kellogg (of cereal fame) who patented a process for creating it from raw peanuts in 1895.
Full nutrition (USDA data · scales with serving)
| Water | 23.7 g |
| Energy | 355 kcal |
| Protein | 15.2 g |
| Total lipid (fat) | 14.2 g |
| Carbohydrate, by difference | 44.5 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 6.7 g |
| Calcium, Ca | 150 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 77.0 mg |
| Phosphorus, P | 202 mg |
| Potassium, K | 309 mg |
| Sodium, Na | 481 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.28 mg |
| Selenium, Se | 17.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.42 mg |
| Riboflavin | 0.18 mg |
| Niacin | 8.2 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 93.0 ug |
| Folic acid | 56.0 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 132 ug |
| Choline, total | 31.6 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) | 0.30 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 | 0.79 g |
| Fatty acids, total monounsaturated | 6.1 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 6.0 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.4 g |
| PUFA 18:2 | 4.3 g |
| PUFA 18:3 | 0.15 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's lower in total fat and calories, but manufacturers often replace the removed fat with added sugars and more salt to maintain flavor. Always check the nutrition label for added sugars and sodium.
Why does my peanut butter sandwich make me thirsty?
The combination of dry bread, thick peanut butter, and often added salt can be dehydrating. The sodium content in both the bread and peanut butter draws water into your bloodstream, triggering thirst.
Can I make this sandwich more nutritious?
Absolutely. Swap white bread for whole-grain or sprouted grain bread to increase fiber and nutrients. Add sliced banana, strawberries, or a drizzle of honey for natural sweetness and vitamins.
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 3.55 kcal/g · 17% calories from protein · 3.3 g fiber · 6.7 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: 1.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.