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Apply the peanut butter
Spread peanut butter on the bread slices evenly.
Peanut butter sandwich
Peanut butter sandwich has 142.6 calories per serving (1 Slice) — that's 237.6 calories per 100g. It provides 6.3g protein, 17.7g carbs, and 5.2g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.6g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Peanut butter sandwich in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Slice (50 g)
- Calories142.6 kcal
- Carbs17.7 g (70.8 kcal)
- Protein6.3 g (25.3 kcal)
- Fats5.2 g (46.5 kcal)
Nutrition Label
Peanut butter sandwich
- Serving Size1 Slice (50 g)
- Calories142.6 kcal
- Carbs17.7 g
- Fiber2.6 g
- Sugar2.4 g
- Protein6.3 g
- Fat5.2 g
- Saturated fat1.0 g
- Mono unsaturated fat2.2 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium202.6 mg
Nutrition per 100g
- Calories237.6 kcal
- Carbs29.5 g
- Fiber4.4 g
- Sugar4.0 g
- Protein10.6 g
- Fat8.6 g
- Cholesterol0.0 mg
- Sodium337.6 mg
1 serving = 60g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Peanut butter
20 Grams
Whole wheat bread
100 Grams
Instructions
1
2
Toast the bread
Pan fry the bread in a non-stick skillet on medium flame, until bread is golden brown from both the sides and peanut butter is melted.
3
Serve it
Peanut butter sandwich is ready to serve.
Glycemic Index
44 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Peanut butter sandwich | Atta bread | Badamera makhana | Brown bread |
|---|---|---|---|---|
| Calories | 142.6 kcal | 100.8 kcal | 96 kcal | 100.8 kcal |
| Carbs | 17.7 g | 17.1 g | 3.4 g | 17.1 g |
| Protein | 6.3 g | 5 g | 3.3 g | 5 g |
| Fat | 5.2 g | 1.4 g | 7.7 g | 1.4 g |
| Fiber | 2.6 g | 2.4 g | 0.8 g | 2.4 g |
| Sugar | 2.4 g | 1.7 g | 1.6 g | 1.7 g |
| Sodium | 202.6 mg | 182 mg | 63.9 mg | 182 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 142.6 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.6g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6.3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (1g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (44) with 2.6g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Slice (~60g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Slice (~60g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Slice (~60g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Slice (~60g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Peanut butter sandwich stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (285.1-427.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Peanut butter sandwich contains 142.6 kcal (6.3g protein, 17.7g carbs, 5.2g fat). That's 237.6 kcal per 100g. You can track exact portions in the Hint app.
At just 142.6 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.6g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Peanut butter sandwich has 6.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Peanut butter sandwich is light enough for dinner at 142.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Peanut butter sandwich is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (44) with 2.6g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
