Are peanut butter sandwiches healthy?

Peanut butter sandwiches are a classic lunchtime favorite for kids and adults alike. With just two ingredients – peanut butter and bread – they are easy to make and eat on the go. But are these seemingly simple sandwiches actually good for you?

Let’s take a closer look at the nutritional value of peanut butter sandwiches to find out if they deserve a place in a balanced diet or if you’re better off skipping them.

Table of Contents

The nutritional pros of peanut butter sandwiches

Peanut butter is a good source of several important nutrients:

Protein – Two tablespoons of peanut butter contain about 8 grams of protein. This makes it a filling and energizing snack.
Healthy fats – Peanut butter contains mostly unsaturated fats that can help lower cholesterol levels when eaten in moderation.

Fiber – Fiber makes you feel fuller for longer. Two tablespoons of peanut butter have 2 grams of fiber.
Vitamins and minerals – Peanut butter contains small amounts of iron, magnesium, potassium, zinc and B vitamins.

Pair peanut butter with whole wheat bread and you add additional protein, fiber and nutrients like B vitamins, iron and calcium to make the sandwich even healthier.

The nutritional cons of peanut butter sandwiches

Peanut butter sandwiches do come with some nutritional downsides:

Calories – Two tablespoons of peanut butter and two slices of bread can add up to around 400 calories, which may be more than you want in a snack or light meal.
Saturated fat – While peanut butter contains beneficial fats, it does have around 2 grams of saturated fat per serving. It’s best to limit saturated fats to less than 10% of your daily calories.

Added sugars – Many commercial peanut butters have added sugars. Check the label and compare brands to find ones without added sweeteners.
Allergies – Peanut butter is one of the most common food allergy triggers and should be avoided by anyone with a peanut allergy.

How to make a healthy peanut butter sandwich

There are simple ways to lighten up your peanut butter sandwich:

Use less peanut butter – Stick to 1 tablespoon or less per slice of bread to cut the calories in half.
Choose whole grains – Opt for whole wheat bread or whole grain wraps to increase the fiber and nutrients.
Add extras – Make your sandwich more filling by adding sliced banana, apple or celery for extra fiber, vitamins and crunch.

Swap sugary jams – Skip the jelly and replace it with low-sugar fruit spreads like all-fruit preserves.
Watch portions – Halve your sandwich or eat open-faced if eating a whole sandwich leads to overeating.

How peanut butter sandwiches fit into a balanced diet

Used in moderation, peanut butter sandwiches can be part of a nutritious, balanced diet. Here are some tips for healthy enjoyment:

Eat them in combination with other healthy foods like fruits, vegetables and lean proteins to balance nutrients.
Stick to just half a sandwich with a side salad or piece of fruit for a more balanced meal.
Limit higher calorie and fat sandwiches to occasional treats or snacks rather than everyday meals.

Pair your peanut butter sandwich with exercise to help burn extra calories and fat.
Drink water instead of sugary juices or sodas to avoid excess sugar and calories.

The bottom line

Peanut butter sandwiches can provide protein, healthy fats and fiber. But the high calorie and fat content from larger portions make them best for occasional eating. Keep portions in check, choose healthy toppings and whole grain breads, and enjoy peanut butter sandwiches as part of an overall balanced diet for the best nutrition.

Nutrient	Amount in 2 Tbsp Peanut Butter
Calories	188
Total Fat	16 g
Saturated Fat	2 g
Trans Fat	0 g
Cholesterol	0 mg
Sodium	73 mg
Carbohydrates	7 g
Fiber	2 g
Sugars	3 g
Protein	8 g

This table displays the full nutritional information for a 2 tablespoon serving of peanut butter. As you can see, peanut butter is high in healthy fats and protein but also contains a considerable number of calories per serving. When making a peanut butter sandwich, be mindful of portion sizes, especially if eating them regularly.

Reasons to enjoy peanut butter sandwiches

Here are some of the top reasons peanut butter sandwiches can be a smart snack or light meal:

Provide lasting energy – Thanks to the protein, fat and fiber.

Simple to make – Just spread peanut butter between two slices of bread.
Portable – Easy to pack in lunches on the go.
Kid-friendly – Most children love the taste of peanut butter.

Affordable – Peanut butter and bread are kitchen staples.
Customizable – Add your favorite fruits, jams, nuts or seeds.
Satisfying – The creamy texture and nutty flavor satisfy cravings.

Nostalgic – Peanut butter sandwiches bring back childhood memories for many.

With so many benefits, it’s no wonder peanut butter sandwiches remain popular with kids and adults alike.

Possible downsides of eating peanut butter sandwiches

While peanut butter sandwiches have a place in a healthy diet, they do come with some potential cons to keep in mind:

High in calories – Large portions can lead to overeating.
Contains saturated fat – Can negatively impact cholesterol levels when eaten excessively.
Often has added sugar – Look for low sugar varieties or add your own sweetness.

Risk of allergies – Not safe for people with peanut or nut allergies.
Messy fingers – The sticky peanut butter gets everywhere.
May contain trans fats – Check labels and avoid hydrogenated oils.

Can contain salt – Look for low sodium options.
Dry without a drink – Have water or milk to help wash it down.

Being aware of the potential downsides allows you to make educated choices and enjoy peanut butter sandwiches in moderation as part of an overall healthy eating plan.

Who should avoid peanut butter sandwiches?

While peanut butter sandwiches make a quick, protein-rich meal or snack for most, some individuals are better off avoiding them, including:

Those with peanut allergies
People watching their saturated fat intake

Individuals with diabetes who need to control carbs
Anyone needing to reduce overall calorie intake

For those who need to steer clear of peanut butter, some alternatives for sandwiches include almond butter, sunflower seed butter or hummus spread on whole grain breads. There are plenty of creative, nutritious sandwich options beyond classic peanut butter.

Healthy ways to enjoy peanut butter sandwiches

If you want to keep peanut butter sandwiches in your lunch rotation, here are some healthy tips to keep in mind:

Use just 1 tablespoon of peanut butter per slice to control portions.
Opt for natural peanut butter without hydrogenated oils or added sugars.

Choose whole wheat or multi-grain bread for more nutrients.
Pile sandwiches high with sliced fruits and veggies.
Swap sugary jelly for 100% fruit jams or preserves.

Pair your sandwich with low-fat milk or a serving of fruit.
Split your sandwich in half and enjoy it open-faced.
Limit yourself to just half a sandwich if trying to reduce calories.

With smart adjustments and portion control, peanut butter sandwiches can be enjoyed guilt-free!

Creative and nutritious ways to top a peanut butter sandwich

Bored of plain old peanut butter sandwiches? Jazz them up by trying these delicious and nutritious topping ideas:

Banana slices

Strawberry slices
Blueberry jam or preserve
Honey or agave nectar

Chopped walnuts
Sliced almonds
Diced apples

Raisins
Dried cranberries
Granola

Flax or chia seeds
Shredded carrots
Shredded coconut

Cinnamon
Vanilla extract
Cocoa powder

Nutella

Let your imagination run wild with mix-ins to keep your peanut butter sandwiches exciting and full of variety!

Simple recipes for gourmet peanut butter sandwiches

Take your sandwich up a notch with these easy but impressive peanut butter sandwich combinations:

Elvis – Peanut butter, banana, honey and bacon

Elvis Presley’s favorite sandwich features crunchy peanut butter, sweet honey, ripe banana slices and savory cooked bacon on toasted bread. The contrasting flavors and textures make this a peanut butter sandwich with a twist!

PB and J 2.0 – Peanut butter, strawberries, vanilla yogurt

An elevated spin on the childhood classic. Use crunchy natural peanut butter on whole wheat bread, fresh strawberry slices, and a schmear of creamy vanilla yogurt for a lighter take on the traditional PB&J.

Thai Peanut – Peanut butter, cucumber, chili powder

This sandwich packs some heat. Spread spicy chili-lime peanut butter on a bagel or bread. Top with cool cucumber slices and a sprinkle of chili powder for a touch of Thai flavor.

Tips for making peanut butter sandwiches ahead of time

Planning to pack a peanut butter sandwich in your lunch? Here are some pro tips to keep your sandwich fresh:

Let the peanut butter and jelly sit separately – Don’t combine them until ready to eat to prevent the bread from getting soggy.
Use a bit less jelly – Too much jelly can make the bread fall apart.

Chill the bread – Keeping the peanut butter sandwich cold helps prevent spoilage.
Use fresh bread – Choose bread that was baked that day for maximum freshness.
Add lettuce or spinach – The greens act as a barrier to keep the bread crisp.

Wrap tightly – Seal sandwiches in plastic wrap or foil to prevent leaks.
Consider a thermos – Put the whole sandwich in a thermos to keep cool and fresh.
Freeze ahead – Make sandwiches, wrap well and freeze up to 2 weeks.

With the right prep and storage, you can enjoy a delicious peanut butter sandwich for lunch even if made the night before!

Conclusion

Peanut butter sandwiches can offer protein, healthy fats and fiber, but need to be enjoyed in moderation as part of a balanced diet. To maximize the nutritional value of your peanut butter sandwich, use whole grain bread, watch your portions, and pile on the fruits and veggies. Made thoughtfully, peanut butter sandwiches can provide lasting energy and satisfaction. But be mindful of allergies, calories, and saturated fats if eating them frequently.

Overall, peanut butter sandwiches are a convenient, budget-friendly, kid-approved lunch. Just be smart about portions and ingredients and they can be an occasional part of healthy eating.