How Many Calories Does A Peanut Butter Sandwich Actually Have?


I’m certain that a lot of you have asked yourselves many times: How many calories does a peanut butter sandwich actually have?

Well, I have to admit we belong to the same group of people. That delicious snack is so often on our tables that we can’t help ourselves but wonder whether it is too much damage to our waists.

In our house, peanut butter is an often consumed food. We all love it, especially the boys. I’m a great fan also, but while the hubby and the boys eat as much as they want, I always reproach myself for eating one slice too many.

Calories In Peanut Butter Sandwich

Typical women thing: fear of gaining weight and counting calories. 🙂

So the other day, I finally decided to investigate a bit and find out more about peanuts and peanut butter nutritional facts, and of course, find out the average amount of calories of a peanut butter sandwich.

I have to tell you I have discovered some very interesting facts, and I’m so glad that I’m able to share them with you. Here’s what I found out:

What is Peanut Butter, and How’s It Made?

Peanut butter is spread or a paste made from roasted peanuts. It was first discovered and patented in the late 19th Century.

It is made in special machines from dry roasted peanuts, usually with added salt, emulsifiers, or hardened vegetable oil, and sweeteners (very often that is white sugar, but it can also be dried cane or agave syrup or coconut palm sugar).

Some peanut butter types don’t have emulsifiers that bind the peanut oils with the peanut paste.

Some Facts About Peanuts – The Crucial Ingredient of Peanut Butter

Peanuts are the main ingredient of peanut butter. Although peanuts have similar taste and nutritional facts to walnuts and almonds, they are legumes, not nuts.

Peanuts are rich in essential nutrients, with a nutritional value of 570 calories per 100 g.

They contain vitamin B1, B2, B3, B5, B6, and B9, vitamin E, important minerals like Magnesium, Manganese, Zinc and Phosphorus,Oleic Acid, Resveratrol, are rich in protein, monounsaturated fat, antioxidants, and have other beneficial effects.

Although they are a real treasury of benefits for our health, you should beware, they are also considered as one of the major food allergens.

Peanut Butter Nutritional Profile

Peanut butter is a great source of nutrients also, and it’s actually magnificent for our health.

Here are some nutritional facts about Peanut butter:

  • Contains more than 19% of the Daily Value of protein, dietary fiber, vitamin E, Pantothenic acid -Vitamin B5, Niacin – Vitamin B3, and Vitamin B6.
  • Has a high content of dietary minerals, such as Manganese, Phosphorus, Magnesium, Copper, and Zinc.
  • Peanut butter is good for hunger suppression
  • It’s been noted that it reduces colon cancer
  • Its fibers are good for the bowel health
  • Is also a good source of Thiamin – Vitamin B1, Iron, and Potassium.
  • Contains saturated (mostly palmitic acid) and unsaturated fats (mostly oleic and linoleic acids).
  • Its healthy fats and magnesium are good for the bones and the muscles
  • It’s also rich in vitamin E and antioxidants
  • It has protein and potassium that help lower the risk of high blood pressure, stroke, and heart disease.

Types and Calories of Peanut Butter

Crunchy (chunky) and smooth are the two main types of Peanut Butter.

The first one is made of coarsely – ground peanuts and has a crunchy texture, and the second contains uniformly ground peanuts and has a creamy texture.

Some peanut butter types are made only from fresh ground peanuts and can be with or without salt. Some commercially made natural peanut butter types also contain only peanuts and salt, while others contain sugar, hydrogenated vegetable oils, and other additives.

Of course, there are different varieties of peanut butter ingredients on the market, so you better read the label before purchasing. The best is the organic peanut butter, with only peanuts and salt, without sugar, hydrogenated fats, or other additives.

Calories of different types of Peanut butter vary depending on their ingredients.

For example:

  • Smooth peanut butter (without salt) has 588 calories per 100 g.
  • Smooth peanut butter (with salt) has 588 calories per 100 g.
  • Smooth peanut butter (reduced fat) has 520 calories per 100 g.
  • Reduced-fat peanut butter has 520 calories per 100 g.
  • Reduced sodium peanut butter has 633 calories per 100 g.
  • Chunky peanut butter (with salt) has 589 calories per 100 g.
  • Chunky Peanut Butter (Vitamin and Mineral Fortified) has 593 calories per 100 g.

Types and Calories of Peanut Butter Sandwiches

There are as many peanut butter sandwich types as you can imagine. From basic ones that contain only bread and peanut butter to more exotic ones that can contain whatever your mind can think of.

That is why the number of calories in a peanut butter sandwich varies, depending on the content of the sandwich.

Usually, peanut butter sandwiches are made from bread, jelly, or jam, and peanut butter. They can often be made with added chocolate, maple syrup, honey, dried fruits, or bananas.

And of course, there can be other additions depending on individual taste, but they all add to the total amount of calories of the sandwich.

The serving size for peanut butter is usually two tablespoons. That is approximately 190 calories for both smooth and chunky peanut butter.

Typically chosen bread for peanut butter sandwiches is white (approx. 74 calories per slice), wheat (approx. 77 calories per slice), or whole wheat bread (approx. 81 calories per slice).

Honey, maple syrup, or jelly contains approximately 60 calories per tablespoon, and a medium-sized banana has an average of 100 calories.

Related: Recommended Bread Knives in 2022


With all of the facts mentioned above in mind, the conclusion is that a typical peanut butter sandwich with two slices of bread has approximately 330 – 430 calories.

Not much, I would say, for such a yummy treat.

But what would it take to burn off these calories?

  • Walking (3mph) – 85 to 125 minutes
  • Running (6mph) – 30 to 45 minutes
  • Bicycling (10mph) – 45 to 70 minutes

*These values are based on a person weighing 140lbs.

Also, considering the facts we’ve discovered, which make peanut butter not only yummy but also a very beneficial treat, you can use it not only for sandwiches but for all sorts of different snacks.

I’ll give you some of my ideas (not all of them are healthy, though):

  • You don’t have to make a sandwich, just spread it on a waffle, crackers, or toast.
  • Pour some over slightly boiled vegetables.
  • You can add it to your smoothies.
  • Put it over your ice cream. (Mm.., that’s one of my favorites)
  • Make cookies with it.
  • Put it in your pancakes.
  • Make a salad dressing with it.
  • Put it in your soup to enrich its flavor.
  • Put some on your burger.
  • Make a pie with it.
  • Make homemade healthy bars. (you can add peanuts, some nuts, chocolate, mmm.., and whatever comes to your mind)
  • Make a pudding with it.

Enjoy peanut butter, but be responsible!


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