⏱ 38 min total

Peanut Butter Swirl Brownies

Name: Peanut Butter Swirl Brownies
Prep time: 18 min
Cook time: 20 min
Total time: 38 min
Yield: 1 serving
Ingredients: ⅛ stick Butter; ¹⁄₁₆ cup, chips Dark chocolate; ⅔ tbsp Equal sweetener; ⁵⁄₁₆ large Egg; 0.02 cup Whole wheat flour; ¹⁄₁₆ cup Peanut butter

Per 1 serving · 56 g · 6 ingredients

Calories

256

13%
of a 2,000 cal day

Protein
5.2g
8% of calories
Carbs
15g
23% of calories
Fat
20g
69% of calories

Portion

✓ Low sodium

At a glance

One serving of Peanut Butter Swirl Brownies (56 g) has 256 calories, with 5.2 g of protein, 15 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (69% of calories). It is high in iron (22% DV) and copper (27% DV). Keep an eye on saturated fat and cholesterol, which provide 51% and 28% of the daily value.

Per 100 g

457cal

high energy density

Protein per 100 cal

Net carbs

13g

carbs minus fiber

Fiber

1.8g

9.1 g sugar

High in

20%+ of the daily value

Iron22%
Copper27%

Good source of

10–19% of the daily value

Vitamin A12%
Choline10%
Magnesium10%
Phosphorus15%
Manganese19%
Selenium14%

Watch

20%+ of the daily value

Saturated fat51%
Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 18 minCook 20 min

1
Preheat ov en to 350 degrees F and grease an 8x8 inch baking pan.
2
In a large saucepan over low heat, melt the butter and chocolate together until smooth.
3
Add the sweetener and stir until well combined.
4
Let cool 10 minutes.
5
Whisk in the eggs one at a time.
6
Stir in the flour until batter is smooth.
7
Spread batter in prepared baking pan. Drop peanut butter in spoonfuls over the surface of the batter and use a knife to swirl in and create a marbled effect.
8
Bake 18 to 22 minutes, or until surface of brownies is just barely firm to the touch.
9
Remove and let cool, then cut into squares.

Vitamins & minerals

Amounts for 1 serving (56 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	110 μg	12%
Vitamin C	0 mg	0%
Vitamin D	0.5 μg	3%
Vitamin E	1 mg	8%
Vitamin K	2 μg	1%
Thiamine	0 mg	3%
Riboflavin (B2)	0.1 mg	8%
Niacin	1 mg	8%
Vitamin B6	0.1 mg	6%
Folate (B9)	16 μg	4%
Vitamin B12	0.2 μg	8%
Pantothenic acid	0.4 mg	8%
Choline	54 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	24 mg	2%
Iron	2 mg	22%
Potassium	154 mg	3%
Magnesium	43 mg	10%
Phosphorus	102 mg	15%
Zinc	1 mg	8%
Copper	0.2 mg	27%
Manganese	0.4 mg	19%
Selenium	8 μg	14%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	1 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	22 μg	—
Caffeine	8 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	2 g	—
Proline	0.3 g	—
Retinol	108 μg	—
Serine	0.3 g	—
Starch	2 g	—
Sucrose	3 g	—
Theobromine	84 mg	—
Threonine	0.2 g	—
Total omega 3	0.1 g	—
Total omega 6	2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.5 μg	—

Burning 256 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

49min
Walking (3.5 mph)
31min
Cycling (moderate)
21min
Running (6 mph)
36min
Swimming laps

Common questions

How many calories are in Peanut Butter Swirl Brownies?

One serving of Peanut Butter Swirl Brownies (1 serving) has 256 calories, which works out to 457 calories per 100 g. That is about 13% of a 2,000-calorie day.

Are Peanut Butter Swirl Brownies high in protein?

Not especially. It has 5.2 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Peanut Butter Swirl Brownies keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Peanut Butter Swirl Brownies?

27 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Peanut Butter Swirl Brownies?

9.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (56 g)

Calories256

% Daily Value*

Total fat 20g	26%
Saturated fat 10g	51%
Trans fat 0.4g
Cholesterol 85mg	28%
Sodium 27mg	1%
Total carbohydrate 15g	5%
Dietary fiber 1.8g	6%
Total sugars 9.1g
Protein 5.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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