How Many Calories Does A Peanut Butter Sandwich Have?

How Many Calories Does A Peanut Butter Sandwich Have? 1 #cookymom


Americans spend around $800 million every year on peanut butter and this is a famous food served and eaten in 90% of American households.

I mean, why not?

It is one of the least expensive and best sources of protein that you can find. Plus, it is yummy, creamy and nutty at the same time!

However, since peanut butter sandwiches are typical go-to snacks of most people, have you ever wondered how many calories does it actually have?

This delicious snack usually finds itself on our tables that we just can’t help munching on level-by-level of peanut butter sandwiches, only to wonder whether if it is too much than our waists can handle.

A typical weight conscious-people thing— counting calories and the fear of gaining weight.

So, I did some investigation on this and find out more about peanuts butter sandwich nutritional facts, and of course, the conscious question of how much calories does it have.

But, first!

Peanut Butter: What Is It And How Is It Made?

A well-loved ingredient all around the world, peanut butter is a typical food in households in Australia, Africa, and the US. It was first discovered and patented in the late 19th century.

How Many Calories Does A Peanut Butter Sandwich Have? 2 #cookymom

Essentially, peanut butter is a spread or a paste made from the ground bits of roasted peanuts and usually with added hardened vegetable oil or emulsifiers, salts, and sweeteners (typically white sugar but some also use coconut palm sugar, agave syrup or dried cane).

Peanut butter varies in flavor, intensity, and nutritional profile, depending on what ingredients t contains besides peanuts— obviously— and how it is made. It can be sweet, savory or salty— offering a delight on your taste buds. Peanut butter can be used to create baked goods like cookies and cakes, frostings and desserts, rich smoothies, salad dressing or just pair it with your favorite bread— a delicious peanut butter sandwich!

Facts About Peanuts: Peanut Butter’s Crucial Ingredient

Obviously, peanut is the main ingredient in your typical peanut butter. And even though they have similar nutritional facts and taste to almonds and walnut, did you know that they are legumes and not nuts, despite the “nut” in their name.

Peanut butter is also a good source of nutrients and it is actually great for our overall health. Some of these include:

  • Potassium and protein which can help lower the risk of heart disease, stroke, and high blood pressure
  • Rich in vitamin E and antioxidants
  • Magnesium and healthy fats for good muscles and bones growth
  • Fiber for good bowel health and has been noted to reduce the risk of colon cancer
  • Great for hunger suppression
  • Loaded with unsaturated (mostly linoleic and oleic acids) and saturated fats (mostly palmitic acid)
  • High content of dietary minerals like zinc, copper, magnesium, phosphorus, and manganese.
  • Contains over 19 percent if the daily value of Vitamin B6, B3, B5, B1, vitamin E, dietary fibers and protein.

However, even though they are a real treasury of benefits to your overall health, I know you are well aware that they are also considered as one of the major culprits for allergies.

Different Types of Peanut Butter and Calorie Amount

There are two main types of peanut butter: smooth and crunchy (or chunky).

How Many Calories Does A Peanut Butter Sandwich Have? 3 #cookymom

The first one contains uniformly ground peanuts with a creamy texture, and the second one features coarsely-ground peanuts with a crunchy or chunky texture.

Some peanut butter is made only made of fresh ground peanuts with or without salt. Commercially made ones may also contain only peanuts and salt, while some has added hydrogenated vegetable oils, sugar, and more additives.

In summary, there are various peanut butter ingredients, so you will need to read the label before you purchase. However, the best peanut butter comes with only peanuts and salt, without hydrogenated fats, sugar, and other additives.

Calories vary depending on their ingredients.

Here’s a look:

  • Smooth peanut butter (with or without salt) = 588 calories/100 grams
  • Smooth peanut butter (reduced fats) = 520 calories/100 grams
  • Chunky peanut butter (mineral and vitamin fortified) = 593 calories/ 100 grams
  • Chunky peanut butter (with salt) = 589 calories/100 grams
  • Reduced sodium peanut butter = 633 calories/100 grams
  • Reduced-fat peanut butter = 520 calories/100 grams

Types of Peanut Butter Sandwich and Calorie Amount

Since we love to experiment on our food, we got a pretty long list of peanut butter sandwiches. From the most basic ones with only peanut butter squeezed on bread to the more exotic ones which contain whatever you can think of (so long as it satisfies your taste buds.)

How Many Calories Does A Peanut Butter Sandwich Have? 4 #cookymom

This is why calories in a peanut butter sandwich vary and depend hugely on the content. Typically, peanut butter sandwiches are made from peanut butter, bread, and most of the time with jam or jelly— your usual morning PB&J sandwich.

Some people even add bananas, dried fruits, honey, maple syrup, chocolate, or just about anything in your pantry that can go well with peanut butter and bread or depend on individual taste, which add to the total amount of calories you get on the sandwich.

In general, the serving size for peanut butter is 2 tablespoons. That is around 190 calories for both chunky and smooth peanut butter. The usual bread chosen for peanut butter sandwiches is white with around 74 calories per slice, whole wheat bread with around 81 calories per slice, wheat bread with around 77 calories per slice.

Jelly, maple syrup, or honey contains around 60 calories per tablespoon and if you want some bananas added, a medium one contains an average of 100 calories.

With all the approximation mentioned, the typical peanut butter sandwich with 2 slices of bread ranges from 330 – 430 calories! Not that much, for such a yummy treat.

Buttery Thoughts

Peanut butter is super tasty and versatile! They make a great snack or blend with just about anything to create yummy snacks and meal. And now that you know just how much calories a typical peanut butter sandwich has, I’m sure you will never think twice munching on your peanut butter sandwich again!


For the weight-conscious, peanut butter can still be enjoyed, but with mindfulness.

I hope you find this article helpful. If you are itching for a question or want to share a peanut butter recipe, feel free to light up the comment section below.

Until then, spread, enjoy and have a yummy, creamy, buttery day!

Nancy Lee

Nancy Lee

Hey there, I'm Nancy, founder and editor in chief here at Cooky Mom, and I’m absolutely in love with food and health blogs. I'm on a mission to share my insider cooking, food and health tips with all of you...

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