Quick Answers
Peanut butter sandwiches can be a healthy option for weight loss if eaten in moderation as part of a balanced diet. Peanut butter is high in protein and healthy fats which can help you feel fuller for longer. However, peanut butter is also high in calories so portion size needs to be controlled.
Are Peanut Butter Sandwiches High in Calories?
Yes, peanut butter sandwiches can be high in calories depending on the amount of peanut butter used and the type of bread. On average a 2-slice peanut butter sandwich made with 2 tablespoons of creamy peanut butter and 2 slices of whole wheat bread contains around 400 calories.
The high calorie content is mainly due to the peanut butter. Two tablespoons of peanut butter contains around 190 calories. Meanwhile the two slices of whole wheat bread contribute about 200 calories.
The calorie content can be even higher if made with white bread, nut butters other than peanut butter like almond or cashew butter, or if extra peanut butter is added.
So while peanut butter sandwiches can be a good source of nutrition, the high calorie density means portion sizes need to be controlled to avoid excess calorie intake.
Nutritional Value of Peanut Butter
Peanut butter is high in calories but also offers some nutritional benefits:
- High in protein – 2 tablespoons provides 8g protein
- Good source of healthy fats – 6g monounsaturated fat per serving
- Contains vitamins and minerals like magnesium, potassium, vitamin E
- Rich in antioxidants
The protein and healthy fats in peanut butter can help you feel fuller for longer, which is beneficial for weight management. The nutrients and antioxidants also provide health benefits.
Using Peanut Butter Sandwiches for Weight Loss
Here are some tips for enjoying peanut butter sandwiches as part of a weight loss diet:
- Use natural peanut butter without added sugar
- Limit to 1-2 tablespoons of peanut butter per sandwich
- Opt for whole grain bread rather than white bread
- Pair with fruits and vegetables for more fiber and nutrients
- Drink water instead of sugary drinks like juice or soda
- Practice portion control and have just one serving
As part of a reduced calorie diet, peanut butter sandwiches in moderation can help provide lasting fullness and nutrition without too many calories. But be mindful of portions.
Peanut Butter Sandwich Calories Compared to Other Options
How do peanut butter sandwiches compare calorie-wise to other lunch options?
| Lunch Item | Calories |
|---|---|
| Peanut butter and jelly sandwich (2 tbsp peanut butter, 2 slices bread) | 400 |
| Ham and cheese sandwich | 300-400 |
| Tuna salad sandwich | 300-400 |
| Chicken salad sandwich | 300-400 |
| Turkey sandwich | 300-500 |
| Cottage cheese and fruit | 200 |
| Yogurt parfait with granola | 300 |
| Vegetable soup | 200 |
| Salad with grilled chicken | 400-600 |
As you can see, a peanut butter sandwich is fairly comparable to other common sandwich options like ham, tuna, chicken, and turkey sandwiches. The calorie range depends on factors like bread type, if it’s paired with vegetables, and amounts of high-calorie spreads or dressings. Cottage cheese or soup provides lighter options under 300 calories.
Best Breads for Weight Loss
Choosing the right bread is important for keeping peanut butter sandwiches weight loss friendly. Here are some healthy bread options:
- Whole wheat or whole grain bread – Provides more fiber, vitamins, and minerals than white bread.
- Sprouted grain bread – Made from whole grains that have sprouted, which increases nutrients.
- Light or diet breads – These offer fewer calories (around 40-45 per slice).
- Ezekiel bread – Made from sprouted whole grains and legumes for a nutrient boost.
- Low-carb bread – Breads made with alternative flours like soy, almond, and coconut.
Going with an option like 100% whole wheat over white bread can provide more nutrition for the calories. Light breads significantly cut the calories but may be less filling.
Healthiest Peanut Butter Options
Choosing an all-natural peanut butter without added sugars or oils can also help control calories:
- Natural peanut butter – This just contains peanuts and sometimes salt.
- No-stir peanut butter – Thicker texture without separating oils.
- Reduced-fat peanut butter – 25% less fat but same nutrition.
- Powdered peanut butter – Made from pressed peanuts. Less fat but less flavor.
Check the nutrition labels and look for options with no added sugar. And measure out a serving size of 1-2 tablespoons rather than spreading liberally.
Adding Fruits, Vegetables and Protein
Making your peanut butter sandwich even healthier by pairing it with other nutritious additions like:
- Fresh fruit like sliced apples, bananas, strawberries
- Vegetables like cucumber, tomato, spinach, roasted peppers
- Nut butters like almond or cashew butter
- Seeds like chia, flax, or hemp
- Lean protein like turkey, chicken, or ham
- Low-fat cheese slices or spreads like hummus
Combining peanut butter with fiber-rich fruits and veggies can help fill you up on fewer calories. Adding proteins boosts staying power even more.
Portion Control Tips
To keep your peanut butter sandwich a healthy weight loss option, be mindful of portions:
- Measure 1-2 tbsp peanut butter with a spoon instead of spreading
- Stick to just one sandwich rather than two
- Cut sandwich in half or quarters to make it feel larger
- Eat slowly and savor each bite
- Drink water with your sandwich to help fill up
- Avoid pairings like chips, sodas or sugary baked goods
Consciously controlling portions takes some effort initially but can teach yourself discipline and prevent mindless overeating which leads to excess calories.
Meal Planning Tips
Here are some meal planning strategies to help peanut butter sandwiches fit into a weight loss plan:
- Have for lunch 2-3 times per week rather than every day
- Pair with lower calorie options like salads, veggies, and lean protein
- Limit yourself to one half or whole sandwich per meal
- Aim for 400-500 calories max for the entire lunch including drink
- Alternate with lighter wraps, salads, or soups for variety
- Schedule indulgent higher calorie lunches only 1x per week max
Planning your lunches and snacks in advance can set you up for weight loss success while still allowing for occasional treats like peanut butter sandwiches.
Healthy Low-Calorie Alternatives
If you want something more waistline friendly, consider these lower calorie peanut butter tasty alternatives:
- Peanut butter apple slices – Sliced apple with 1 tbsp peanut butter.
- Peanut butter celery sticks – Celery sticks filled with peanut butter.
- Peanut butter smoothie – Blend ice, milk, peanut butter powder, and banana.
- Peanut butter yogurt – Stir peanut butter into plain Greek yogurt.
- Peanut butter protein shake – Add peanut butter to a protein shake.
- Peanut butter oatmeal – Mix into your morning oats.
- Peanut butter granola bar – Make peanut butter granola bars at home.
- Peanut butter energy bites – Blend oats, peanut butter, honey for a snack.
Portioning peanut butter into individual servings over fruits, veggies, yogurt or oatmeal allows you to get the flavor you crave in moderation.
The Bottom Line
Peanut butter sandwiches can be part of a weight loss plan when eaten in moderation with portion control. A 1-2 tablespoon serving of natural peanut butter combined with whole grain bread and nutritious add-ins like fruits and veggies can provide a filling, nutritious option. But limit higher calorie peanut butter sandwiches to a couple times a week and balance with lighter options the rest of the week for best results.
