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Is Peanut Butter Toast Healthy? 5 Ways To Enjoy Peanut Butter On Toast!

Is there anything better than waking up to a delicious peanut butter toast every morning? But is peanut butter toast healthy? Although, many bread topping options are much healthier and tastier than peanut butter. However, peanut butter is perfect for on-the-go breakfasts.

The protein content of peanut butter toast makes it an outstanding quick bread meal when paired with various dressings. People use avocados, chopped apples, dates, sliced bananas, or brown sugar for a tasteful and nutritious morning meal.

Eating peanut butter on brown bread for a morning meal could help you to lose extra pounds.

This article addressed all the important facts regarding peanut butter spread on toast and healthy breakfast ideas. You will also learn if peanut butter toast is healthy.

Table of Content

Is Peanut Butter Toast Healthy?

Peanut butter is a salad or food paste made from fresh ground or dry-roasted peanuts seeds. Also, it contains additives such as emulsifiers, sweeteners, salt, and preservatives for additional flavor and high-strengthening textures.

Among the top peanut butter exporters and biggest consumers are the United States. Millions of people love and crave peanut butter badly and enjoy having it on bread, ice-creams, desserts, or in energy bars. But is peanut butter toast healthy?

A publication in Harvard Healthy Publishing has shown that this delicious snack has a high content of nutrients that makes it a good initiator of the day. For instance, it is a great source of protein, with 15.1 grams of protein per serving. Besides this, it is also rich in potassium and dietary fiber.

Is peanut butter healthy?

Moreover, people who avoid salt or sodium intake may consume an unsalted version of peanut butter, with only 5 milligrams of sodium. It is thus good for people with kidney diseases, heart, and diabetes problems.

Not only this but also peanut butter is lower in saturated fat than regular butter, which helps reduce the LDL cholesterol level in the bloodstream and thus reduces the risk of heart disease.

On top of these, eating peanut butter on brown bread for a morning meal could help you to lose extra pounds. It has been proved in the Journal of Applied Research on Children that those kids who eat peanut butter instead of fruit jam on bread have less body mass index. It also makes you feel fuller for a longer time, which reduces the risk of binge-eating and aids digestion.

Quick Overview of Peanut Butter Toast Benefits

Peanut butter in its entirety is good for your health and does not contain any active bad ingredients. You can add peanut butter to your diet and enjoy these exceptional health benefits.

  • Peanut butter with no added sugar helps to manage blood sugar levels naturally.
  • Magnesium in peanut butter helps to lower the symptoms of diabetes.
  • Eating peanut butter daily may reduce the risk of benign breast disease.
  • Peanut butter works to suppress the appetite.
  • Healthy nutrients in peanut butter promote heart health and heal the defect.
  • Peanut butter is rich in vitamin E, which is effective against cancer.
  • Niacin and Vitamin B3 in peanut butter help improve brain function and reduce the risk of memory loss and Alzheimer’s disease.
  • Peanut butter can lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels, which lowers the likelihood of gallstones, as most gallstones are caused mainly by cholesterol.
  • The calcium and iron in peanut butter contribute to bone and tooth strength.
  • Perfect nutrients for bodybuilders!

Peanut Butter on Toast Calories

Peanut butter toast provides a low-calorie diet. It is a favorite breakfast and snack among bodybuilders and dieters. As a whole, two slices of whole wheat bread with two tablespoons of peanut butter contain 342 calories.

However, you will consume more calories if you add other toppings. For example, an egg adds 74 calories, 100 grams of avocado adds 160 calories; likewise, 100 grams of bananas add 89 calories to your peanut butter toast.

peanut butter breakfast

If you would like to reduce the calories in your breakfast, you can eliminate some additional toppings. Moreover, you can eat one slice of bread with peanut butter as a whole serving. 

Nutritional Information:

Peanut butter is a nutrient-rich food paste. It is high in magnesium, calcium, iron, and vitamins. Certainly, it is an ideal protein diet for vegetarians. In addition to these, peanut butter and bread are rich in fiber and healthy fats, making them a reliable breakfast option.

Following is the nutritional value of 1 toast piece with peanut butter. 

Portion size67 g
Total Carbohydrate27g
Total Fat13g
Saturated Fat 2.6g
Cholesterol 0 mg
Dietary Fiber2.5g
Protein 9.1g
Sodium324 mg
Potassium 197 mg
Iron 11 %
Source: Nutritionix

Is Peanut Butter Toast Good for Weight Loss?

Brown bread with peanut butter is a perfect combo for a weight loss diet. Even though butter is a good source of protein, it has a high content of fat as well. As an example, one tablespoon of butter contains 100 calories. But research has shown, although it does not contribute to burning fat, it helps to stop gaining fat and putting on more calories.

As peanut butter is a protein-rich food, it provides a long-term feeling of satiety and can lead to weight loss. Moreover, it suppresses appetite and carb consumption. Your metabolism and stomach might also function better. All these factors as a whole contribute to healthy weight loss.

Read more useful weight-loss articles: How do you lose weight successfully?

Buy or Make Peanut Butter?

Peanut butter is widely available in the market at reasonable prices, with organic ingredients and a better taste than usual homemade peanut paste. But, most of the market’s peanut butter contains additional flavors and preservatives that can cause mild side effects.

Peanut butter from markets

Overall, manufactured peanut butter can be a good option for college students. In contrast, if you’re a health-conscious man, you can make your peanut butter at home. 

Making homemade peanut butter is not a sure-fire way to win, but it’s a handy option to know. Unlike commercial peanut butter, it’s easy to make and keeps for a long time. At local markets, I’m certain that peanuts are more cost-effective than imported peanuts.

Healthy Homemade Peanut Butter Recipe

You can make peanut butter from scratch without oil, and you control how much salt and sweetener you add (if any). Peanut butter made at home is also cheaper than most store-bought brands.

Things to Have

  • 3 ¼ cups dry roasted peanut butter
  • 1 tablespoon salt
  • Food processor
  • 1 tablespoon honey (optional)

How To Make Peanut Butter?

Process the roasted peanuts in a food processor. Let the processor run at low speed for 30 seconds to one minute, or until crumbly. Increase the speed and continue blending for 2 to 3 minutes, or until the butter becomes thick and paste-like. 

Next, add salt and blend until smooth and creamy. That’s it, some simple and easy. Eat your homemade peanut butter in the morning. Make sure the paste is transferred into an airtight container and stored in a cool, dry place.  

Homemade peanut butter

Some Yummy Peanut Butter Ideas For Bread

As a snack or breakfast, peanut butter on toast is a tasty and healthy option. However, you can make it more exciting and nutritious with the following breakfast toast ideas with peanut butter. Here we go! 

  • Spread the peanut butter on toast, then top it with raspberries, bananas, and blueberries and eat. 
Peanut butter with raspberries, bananas, and blueberries is a healthy breakfast idea
  • Spread the peanut butter on toast, add some edamame beans and finally sprinkle some coriander leaves on it and enjoy!
Peanut butter with edamame beans is a healthy breakfast idea
  • Smash the butternut into a smooth paste with a fork, then season with salt and pepper to taste—top toast with peanut butter and mashed butternut. Add your favorite seeds and squeeze over some lemon juice.
Peanut butter with butternut paste is a  healthy breakfast idea
  • Put the peanut butter on the toast and top it with the banana slices. Then top it with chocolate chips and blueberries. Finish by scattering some chia seeds on top. It is a healthy idea, as well as tasty.  
Peanut butter with banana slices and chocolate chips is a healthy breakfast idea
  • In a saucepan, cook the berries with honey until they have completely softened. Mash the berries with a fork. Top the toast with peanut butter and berries—another great breakfast idea.
Peanut butter and blueberries paste is healthy breakfast idea

Five Healthy Bread Toppings Other than Peanut Butter!

For breakfast, here are a few healthy bread toppings besides peanut butter. The options below are all healthy and nutritious for our bodies.

  • Avocado
  • Pesto + Spinach + Egg
  • Tomato + Balsamic vinegar + Sea Salt
  • Eggplant paste + Sprouts
  • Tahini + Honey
  • Nuts butter
  • Mushrooms + Thyme
  • Fresh Salsa + Avocado + Coriander
  • Cucumber + Hummus + Sea Salt
  • Cottage Cheese + Strawberries
  • Pecan Butter + Sliced Apple

Which Topping Is Healthier, Peanut Butter or Avocado?

Traditionally, peanut butter is spread on toast for breakfast. When it comes to losing weight, avocado on toast is a smarter choice.

As compared to peanut butter, avocado has more weight-losing properties. For example, it is lower in calories and higher in fiber, which keeps you full for longer and helps process food more effectively.

Peanut Butter Or Avocado?

In addition to these benefits, it has an excellent taste and other nutritional benefits over peanut butter. 

Topping NameCaloriesFat (g)Fiber (g)Carbs (g)Protein (g)
2 tablespoons of peanut butter19016378
½ avocado fruit16114.76.78.62

Regardless, both toppings are good for your health. 

Concluding Statement

Is peanut butter toast healthy? Unlike sugar jams and other high-calorie toppings, peanut butter provides a tasty and nutritious breakfast alternative. A combination of organic peanut butter and whole-grain bread makes for a nutritious and balanced breakfast that can be replaced as a meal.

In short, you can have peanut butter toast in the morning as a healthy breakfast option.


Is peanut butter toast healthier than buttered toast?

It is generally recommended to have peanut butter or just butter on toast for breakfast. On a nutritional basis, peanut butter with whole-grain toast wins. In comparison, 100 grams of peanut butter have almost 25g of protein, while 100 grams of simple butter have only 1g of protein. Thus, we can say that peanut butter is healthier than plain buttered toast.

Are toast and peanut butter a healthy breakfast?

You can replace a meal with toast and peanut butter for a nutritious breakfast because this breakfast is low in calories while high in protein content. It makes you feel satisfied, which reduces your desire to overeat and prevents excess fat accumulation. Moreover, its fibrous content promotes digestive health. Indeed, this makes it an ideal breakfast food.

Is peanut butter toast with bananas healthy?

Toast topped with peanut butter and banana is a healthy and nutritious breakfast. When you use the right kind of bread and banana sandwich, you will get a healthy dose of protein, fiber, vitamins, and certain minerals.

Are whole wheat bread and peanut butter good for weight loss?

On the whole, wheat bread and peanut butter is great weight-loss food because peanut butter is low in calories and high in protein. You will experience long-term satisfaction from it, and you will eventually reduce your caloric intake and lose weight.

Is peanut butter and jelly toast healthy?

Are peanut butter and jelly toast healthy or not depends on how it’s made. You can eat a small piece of low-sugar jelly or, better yet, go for a banana over jelly if you want something healthy to eat.

Is peanut butter toast healthy before bed?

It is an excellent late-night snack to eat peanut butter toast. It contains tryptophan, a compound that promotes sleep and treats sleeping disorders. Furthermore, being high in protein relaxes the muscles and increases metabolism. You might end up burning more calories than usual while you sleep.

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