Calories in Wheat Toast With Peanut Butter

Many people enjoy having peanut butter toast for breakfast, but how many calories does it provide? Get the scoop on the nutritional benefits of peanut butter toast and find out the right portion size to reach your weight goals.

Peanut butter toast has a good combination of carbohydrates and protein. Credit: serezniy/iStock/GettyImages

Tips

Two slices of wheat bread with 2 tablespoons of peanut butter provide, on average, 342 calories per serving. Although peanut butter is healthy, the calories can add up quickly if you don't watch your portions.

Calories in Peanut Butter Toast

It's important to be mindful of portion sizes when looking at peanut butter toast calories. Although peanut butter is rich protein and healthy fats, it also packs a lot of calories in a small amount.

According to the USDA, 2 tablespoons of smooth peanut butter supply 188 calories and 15.9 grams of fat. For those who prefer chunky peanut butter, the calorie count is the same as for the smooth version. You can find reduced-fat options, which have a similar calorie count as the regular version — 187 calories per 2 tablespoons. However, the fat count is decreased to 12 grams.

Other nut butters have slightly more calories. Therefore, unless you are allergic to peanuts, it might be best to stick with peanut butter. The USDA reports that 2 tablespoons of almond butter boast 196 calories, while the same amount of sunflower seed butter has 197.4 calories.

What about the calorie count of the bread? On average, one slice of wheat toast has 77 calories. While white toast boasts the same calorie count, it doesn't have as much nutrition. For instance, whole-wheat bread has double the fiber of white bread, which helps increase satiety and prevents snacking later on.

In total, peanut butter toast (two slices of whole-wheat bread and two tablespoons of peanut butter) has 342 calories. You can decrease that calorie count by eating just one slice of bread and/or only 1 tablespoon of peanut butter instead of the full serving.

Read more: 7 Healthy Peanut Butter Brands

Is Peanut Butter Healthy?

Many people enjoy having peanut butter toast for breakfast, but it is healthy? According to Harvard Health Publishing, this delicious snack has many nutrients that make it a healthy choice. For one, it's a great protein source, with 15.1 grams of protein per serving. It's also a good source of fiber and potassium. For those who are watching their salt or sodium intake, unsalted peanut butter has just 5 milligrams of sodium.

Reduced-fat peanut butter is lower in saturated fat (compared to the regular version) but higher in mono- and polyunsaturated fatty acids (the good fat), which may help lower the risk of heart disease and reduce LDL (the "bad") cholesterol.

On top of that, eating peanut butter toast for breakfast could help you lose weight. A study published in the May 2015 issue of the Journal of Applied Research on Children found that kids who ate peanut butter or peanuts three times a week had a lower body mass index after 12 weeks, versus those who consumed these snacks once a week or less often. Researchers suggest that peanut butter keeps you full longer, so you are less likely to binge or snack.

Peanut Butter Toast Breakfast Options

Peanut butter toast makes a great breakfast option as it contains protein and healthy fats, as well as whole grains from the bread. A June 2016 meta-analysis in Circulation has linked consumption of whole grains to lower rates of heart disease mortality and all-cause mortality. Researchers recommend eating at least three servings of whole grains per week to reap the benefits. Keep in mind that one slice of whole-wheat bread equals one serving of whole grains.

Read more: 9 Simple and Satisfying Peanut Butter Snacks

Make sure you read the labels when buying bread and look for ingredients like brown rice, oatmeal and barley, suggests Harvard Health Publishing. Ideally, choose bread varieties that say "100 percent whole grain" to ensure you're getting the most nutrition. Check the labels when buying peanut butter as well and pick those labeled "natural," as they contain less sugar and fewer processed ingredients.

If you need to sweeten up your peanut butter toast, consider adding a drizzle of honey or a dab of jelly. Just keep those extra ingredients in mind when calculating your total calories.

references
Load Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.