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Whole wheat bread with peanut butter Calories
Filling whole wheat bread topped with peanut butter, rich in fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Whole wheat bread with peanut butter (60 g) has 223 calories. That works out to 372 calories per 100 g. It contains 20.3 g of carbs, 8.5 g of protein, 12.6 g of fat and 4.6 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat bread with peanut butter Nutrition Facts
Selected: 2 slice (medium) · 60 g
223
KCAL / 60G
Carbs
20.3g
· 7% DV
Protein
8.5g
· 17% DV
Fat
12.6g
· 16% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 15% · Fat 49%
Whole wheat bread with peanut butter nutrition facts table · 2 slice (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 2.46 g | 12% |
| Trans fat | 0.01 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 4.6 g | 16% |
| Protein | 8.5 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Slices of Whole wheat bread with peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 2 slice (medium) | 60 g | 223 kcal |
| 1 ounce (small) | 28 g | 104 kcal |
| 1 slice (thin) | 30 g | 112 kcal |
| 1 serving (small) | 55 g | 205 kcal |
| 1 piece (half) | 60 g | 223 kcal |
| 2 slice (thick) | 80 g | 298 kcal |
| 1 serving (large) | 90 g | 335 kcal |
| 100 g | 100 g | 372 kcal |
| 1 piece (whole) | 120 g | 446 kcal |
Calculated from 372 calories per 100 g.
Frequently Asked Questions About Whole wheat bread with peanut butter
Is whole wheat bread with peanut butter a healthy breakfast?
Yes, whole wheat bread with peanut butter can be a satisfying breakfast. The bread provides fibre and the spread adds fats, while fruit on the side makes the meal more varied without turning it into a complicated recipe.
How do you make whole wheat bread with peanut butter?
Spread peanut butter over a slice of whole wheat bread; that is all you need for the basic version. Add sliced fruit or cinnamon for extra flavour, and choose peanut butter without added sugar if you prefer a less sweet topping.
Can you toast whole wheat bread with peanut butter?
Yes, you can toast the whole wheat bread before adding peanut butter. Toasting gives it a crisp base and makes a simple open sandwich; spreading the peanut butter after toasting helps keep it from scorching.
Is whole wheat bread with peanut butter good for weight loss?
It can fit into a weight-loss eating pattern, but it does not cause weight loss by itself. Its fibre and fat can make it filling, and using a moderate amount of peanut butter helps keep the serving from becoming overly rich.
What toppings go well on whole wheat bread with peanut butter?
Banana, apple slices, berries, or a pinch of cinnamon all pair well with whole wheat bread with peanut butter. For a savoury twist, try a very light sprinkle of flaky salt rather than adding a sugary topping.
Does whole wheat bread with peanut butter need to be refrigerated?
No, a freshly assembled slice of whole wheat bread with peanut butter does not need refrigeration if you eat it promptly. If you pack it with fruit or need to keep it for later, refrigerate it in a sealed container to limit sogginess and spoilage.
Is whole wheat bread with peanut butter filling enough for lunch?
Whole wheat bread with peanut butter may be filling as a light lunch, but it can be more satisfying with fruit and yogurt or another protein-rich side. A larger meal may need additional ingredients rather than simply more peanut butter.
Can you eat whole wheat bread with peanut butter before a workout?
Yes, whole wheat bread with peanut butter can work as a pre-workout snack. Because the spread's fat and the bread's fibre digest more slowly, have it well before exercise if eating it close to a workout feels uncomfortable.
Is whole wheat bread with peanut butter suitable for people with diabetes?
People with diabetes may include whole wheat bread with peanut butter, but the bread still contains carbohydrates and can raise blood glucose. A portion that fits their meal plan and peanut butter without added sugar are practical choices.
Can whole wheat bread with peanut butter be frozen?
Yes, you can freeze whole wheat bread with peanut butter as a prepared sandwich, though the texture may change after thawing. Wrap it tightly, thaw it in the refrigerator or a lunch bag, and add fresh fruit after thawing for a firmer result.
Whole wheat bread with peanut butter Vitamins & Minerals
Vitamins
B3
3.48mg · 22% DV
Biotin
3.6µg · 12% DV
B1
0.14mg · 12% DV
Vitamin E
1.62mg · 11% DV
Minerals
Manganese
0.72mg · 31% DV
Phosphorus
147mg · 21% DV
Copper
0.17mg · 19% DV
Selenium
8.4µg · 15% DV
Sodium
198mg · 9% DV
Potassium ⭐
171mg · 5% DV
Whole wheat bread with peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bread with peanut butter
To burn the 223 calories in 2 slice (medium) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Whole wheat bread with peanut butter?
Whole wheat bread with peanut butter pairs slices of whole wheat bread with a spread made from ground peanuts. It is a simple assembled meal rather than a single traditional dish, and peanut butter on bread is especially familiar in North American kitchens. Whole wheat bread brings a hearty, grain-forward base, while the spread adds a smooth, dense layer.
The combination is nutty and mildly savoury, and works for breakfast, a packed lunch or a quick snack; fruit such as banana or apple is a common pairing. It is filling, with fibre from the bread and protein and fat from the peanut butter. The listed serving is two medium slices, about 60 g. For a lighter version, spread a thinner layer or add sliced fruit instead of more peanut butter.
How Nutritious Is Whole wheat bread with peanut butter?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Whole wheat bread with peanut butter Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Whole wheat bread with peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread with peanut butter Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole wheat bread with peanut butter Fat Profile
SATURATED
2.46g
MONOUNSATURATED
5.52g
POLYUNSATURATED
3.78g
Omega 6:3 ratio 174:1
Above the ideal 4:1 (174:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.