Cutting Calories in
Peanut Butter Sandwiches
Article by Diet Bites
Trimming Kcals in Nut Butters, Oh That Vegetable Protein Goodness
Believe it or not, there is a way to cut calories in peanut butter sandwiches.
Oddly enough, it's about impossible to trim calories from the peanut butter itself.
Lower calorie/lower fat nut butters contain about the same amount of kcals as the full-blown versions.
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Reduced fat versions generally contain about 190 kcals per serving versus 210 for the regular versions. A serving size equals 2 Tablespoons, which is about the size of a golf ball.
Packed with about 8 grams of protein per serving, it makes a dandy substitute for meat. Other healthy benefits include fiber, folate and potassium.
Nutrition Facts, Calories in Reduced Fat Peanut Butter
Let's review the nutritional values for the reduced fat variety:
|
Nutritional Elements |
Units |
100 grams |
2 Tablespoons |
| Energy, Calories |
kcal |
520 |
187 |
| Protein |
g |
25.90 |
9.32 |
| Total lipid (fat) |
g |
34.00 |
12.24 |
| Carbohydrates |
g |
35.65 |
12.83 |
| Fiber, total dietary |
g |
5.2 |
1.9 |
| Sugars, total |
g |
9.28 |
3.34 |
| Minerals | |||
| Calcium, Ca |
mg |
35 |
13 |
| Iron, Fe |
mg |
1.90 |
0.68 |
| Magnesium, Mg |
mg |
170 |
61 |
| Phosphorus, P |
mg |
369 |
133 |
| Potassium, K |
mg |
669 |
241 |
| Sodium, Na |
mg |
540 |
194 |
| Zinc, Zn |
mg |
2.80 |
1.01 |
| Vitamins | |||
| Vitamin C |
mg |
0.0 |
0.0 |
| Thiamin |
mg |
0.270 |
0.097 |
| Riboflavin |
mg |
0.060 |
0.022 |
| Niacin |
mg |
14.600 |
5.256 |
| Vitamin B-6 |
mg |
0.310 |
0.112 |
| Folate, DFE |
µg |
60 |
22 |
| Vitamin B-12 |
µg |
0.00 |
0.00 |
| Vitamin A, RAE |
µg |
0 |
0 |
| Vitamin A, IU |
IU |
0 |
0 |
| Vitamin E |
mg |
9.04 |
3.25 |
| Vitamin K |
µg |
0.6 |
0.2 |
| Fatty Acid Totals | |||
| Saturated Fats |
g |
5.760 |
2.074 |
| Monounsaturated Fat |
g |
16.156 |
5.816 |
| Polyunsaturated Fat |
g |
9.182 |
3.306 |
| Cholesterol |
mg |
0 |
0 |
Foodnotes™ & Tips for Dieters
All nut-based butters are
common food allergens.
Caution should be exercised when giving nut butters to young children as it's a common food that can cause choking and/or death.
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If your child is under 5, be sure to ask your doctor for guidance before introducing this protein into your child's daily diet.
Lower Calorie Recipe for Peanut Butter Sandwich
Begin with either diet bread or a lower calorie bread which contains about 55 calories per slice. If you opt to use the diet varieties of bread, you can lower the caloric values further still as most contain about 35 per slice.
Measure out the peanut butter using a measuring spoon.
At this point, if the nut butter is spread onto the sandwich, it will contain about 320 calories if using a 55-kcal per slice bread. If you prefer a sweeter spread, mix the nut butter with a no calorie sweetener OR use this trick:
Mix 1 Tablespoon of your favorite nut butter with 1/2 a banana, then spread onto sandwich bread.
This sandwich contains about 250 kcals and is ultra filling. The addition of bananas adds a natural sweetness and fills in the empty space where the 'other' 1 Tablespoon of peanut butter would have resided.
If you like PB & Jelly, add the jelly instead of the banana for about the same number of calories per serving.
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