Per portion: 238 kcal
Protein: 9.1 g
Carbs: 28.29 g
Fat: 10.57 g
Fibre: 2.88 g

Your portion

238kcal · 996 kJ

Protein: 9.1 g
Carbs: 28.29 g
Fat: 10.57 g

Two slices of whole-grain toast with a tablespoon of peanut butter gives you about 142 calories, built mostly on 24.7 grams of carbs and just 2.4 grams of fat. It is a modest protein source at 5.5 grams, but the real story is the micronutrient lineup: a single portion covers over half your daily selenium and manganese needs, plus solid chunks of folate, thiamin, and niacin. The fiber sits at 2 grams, which is decent for a small snack.

This works well as a quick pre-workout bite or a mid-afternoon pick-me-up, since the carbs digest easily and the fat keeps things steady. A normal portion is two slices with a thin spread, not a heavy slather. It is light on protein for a meal, so pair it with a glass of milk or some yogurt if you want it to hold you longer. The calorie count is gentle, but don’t assume it’s filling on its own.

Nutrition claims, per 100 g:

High Selenium · 52% High Manganese · 51% High Folate (B9) · 42% High Thiamin (B1) · 37% High Niacin (B3) · 35% Source Iron · 26% Source Phosphorus · 18% Source Riboflavin (B2) · 18%

How to put it together

Toast the bread.
Spread the peanut butter over the warm toast.

Full nutrition

Nutrition

per 2 slices + 1 tbsp (68 g)

Energy	186 kcal	9.3%
Energy	779 kJ	9.3%
Protein	7.26 g	14.5%
Carbohydrates	32.33 g	12.4%
of which sugars	3.9 g	4.3%
Starch	24.71 g
Fibre	2.72 g	10.9%
Fat	3.08 g	4.4%
of which saturates	0.47 g	2.4%
Monounsaturated	0.42 g
Polyunsaturated	1.1 g
Trans fat	0.02 g
Cholesterol	0.0 mg
Water	23.97 g
Ash	1.37 g

Sugar breakdown

Sucrose 0.0 g

Glucose 1.13 g

Fructose 1.58 g

Lactose 0.0 g

Maltose 1.18 g

Galactose 0.0 g

Minerals

Potassium 95.88 mg 4.8%

Calcium 85.0 mg 10.6%

Magnesium 27.88 mg 7.4%

Phosphorus 87.72 mg 12.5%

Sodium 321.64 mg

Iron 2.45 mg 17.5%

Zinc 0.71 mg 7.1%

Copper 0.1 mg 10.0%

Manganese 0.7 mg 35.0%

Selenium 19.58 µg 35.6%

Vitamins

Vitamin A (RAE) 0.0 µg

Vitamin C 0.14 mg 0.2%

Vitamin D 0.0 µg

Vitamin E 0.13 mg 1.1%

Vitamin K 3.33 µg 4.4%

Thiamin (B1) 0.28 mg 25.5%

Riboflavin (B2) 0.17 mg 12.1%

Niacin (B3) 3.8 mg 23.8%

Pantothenic acid (B5) 0.56 mg 9.3%

Vitamin B6 0.08 mg 5.7%

Folate (B9) 57.8 µg 28.9%

Vitamin B12 0.0 µg

Choline 12.72 mg

Beta-carotene 0.68 µg

Fatty acids

Omega-3 (ALA) 0.11 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 0.98 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 520 other foods in “Baked Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 274.0 · higher than 23%

Protein 10.67 · higher than 89%

Fibre 4.0 · higher than 74%

Common portions

slice — 29 g (79 kcal)

Sources

USDA FoodData Central — Bread, wheat — Nutrition values for Bread, wheat.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Whole-Grain Toast with Peanut Butter