A sporting activities dietitian breaks down every little thing you must know around your favorite and tastiest workout fuel.
You are watching: How many calories in pb&j on wheat
Still, when you’re considering just how to right peanut butter calories right into your eating plan, it’s probably best to have actually it pour it until it is full the duty of heart-healthy fat—not a protein source. Sure, peanut butter will offer you some protein, however that’s the decimal of that is nutrients. If you’re trying to find a straight-up protein source, girlfriend are far better off with options like egg whites or Greek yogurt, i beg your pardon have way more protein than any other macronutrient.
Take 100 calories worth of egg whites (seven large whites) because that example: they contain 25 grams the protein, 0 grams the fat, and also 2 grams the carbs. One tablespoon that peanut butter—which clocks in in ~ 96 calories—provides just 3.5 grams of protein, 8 grams of fat, and 3.5 grams that carbs.
But just because peanut butter is not the protein powerhouse girlfriend may have thought doesn’t median you have to skip it. In fact, it’s simply the opposite.
“Peanut butter is one of my favorite snacks because that cyclists,” she says. “There are only so countless gels you desire to eat, so eat something choose a peanut butter fold-over is a quite change.”
The mix of being high in fat through a struggle of protein, carbs, and also fiber renders peanut butter at sight satiating and helps stave off hunger because that a while—perfect for a long ride.
Just make sure you’re picking natural peanut butter brands, i m sorry contain minimal ingredient (peanuts and salt, ideally) and also no included sugar, Kimball cautions.
See more: Star Wars: The Force Unleashed 2 All Lightsaber Crystals, Star Wars: The Force Unleashed 2
A agree tip? because peanut butter is reasonably low in sodium—especially because some natural kinds save on computer no included salt—you may need to add some salt to it if you are eating that by itself as a fuel source, follow to Kimball. Eat a peanut butter fold-over, prefer Kimball suggests, would certainly be a much more balanced option, due to the fact that the bread will carry out you v the sodium you need.
The bottom line? if it’s no a must-have in your diet—there space plenty the other methods to obtain your day-to-day dose the heart-healthy fats—peanut butter is convenient, portable, and tasty. What more could you ask for, really?