Peanut Butter and Jelly Sandwich Nutritional Info

Peanut Butter and Jelly Sandwich Nutritional Info

Peanut Butter and Jelly Sandwich Nutritional Info

Table of Contents

Written By:

Key Takeaways

I’m sure we all have fond memories of eating peanut butter and jelly sandwiches when we were young.

In my childhood, I always loved getting PB&Js in my lunch box (thanks mom!). Actually, for the longest time, it was the only thing my poor mother could get me to eat (sorry mom!). Looking back now, I have no idea why I stopped eating them. I probably thought I was “too cool” once I reached middle school.Over the past few years, I’ve had the opportunity to study nutrition and learn some pretty awesome stuff. One of the coolest was learning that my favorite childhood sandwich was not only tasty, but nutritious too!

Background information:

The sandwich: 2 slices of whole-wheat bread, 2 tablespoons of peanut butter, and 1 tablespoon of jelly.

The Benefits:

Healthy Fats: A common misconception is that “fat makes you fat.” However, your body needs fat to keep you feeling full, to provide energy, to create many cells in the body, and to absorb certain vitamins. There are three types of fat: saturated, monounsaturated, and polyunsaturated. The peanut butter in your sandwich contains monounsaturated fats. Monounsaturated fat has been shown to lower and control blood cholesterol levels and lowering your risk for heart disease. Who doesn’t want that? Enjoying fats in moderation may help keep you full, control cravings, and provide your body with the fat it needs.

Peanut Butter

Protein: One serving of peanut butter contains about 8 grams of protein. Choosing two slices of whole wheat bread can add another 1-3 grams, depending on the brand. Proteins are considered the building block of your body and serve many important functions, including growth and repair, contributing to healthy hair, skin, and nails, acting as hormones, contributing to healthy immune function, and much, much more! Also, eating protein with every meal can help you manage your weight buy keeping you fuller longer between meals.

Nuts and Seeds high in protein

Fiber: By choosing 100% whole wheat bread instead of white bread, you can increase the fiber and nutrients in your sandwich.Although we cannot digest fiber, it can help us stay healthy and prevent many digestive and long-term diseases. Even though a majority of chronic diseases, such as high blood pressure, diabetes, certain cancers, and others are typically diagnosed in older adults, many of these diseases have a strong relationship with nutrition and lifestyle decades before. So don’t wait, start now!

So How Does Fiber Keep Us Healthy?

  • Fiber may reduce the risk for colon cancer by binding to cancer-causing substances and speed the elimination.
  • Fiber helps prevent hemorrhoids, constipation, and other digestive problems by keeping stools nice and moist.
  • Fiber may reduce the risk for heart disease by delaying or blocking the absorption of cholesterol, in addition to lowering cholesterol levels in the blood.
  • Fiber may enhance weight loss by helping you stay fuller longer between meals.
  • Fiber may reduce the risk for Type 2 Diabetes by controlling spikes in blood glucose.

Nutrient-Packed: Last, but definitely not least, the sandwich provides a wide variety of vitamins and minerals.One serving of peanut butter contains vitamin E, magnesium, potassium, and vitamin B6. Whole wheat bread provides numerous B-vitamins, in addition to iron and zinc.

Why Should You Care?

B-vitamins and Vitamin E:

  • B-vitamins assist with the production of energy in the body. It’s important to note that B-vitamins do not contribute energy directly; instead, they help the body create energy from the food we eat. Basically, you can think of B-vitamins as little helpers to get the job done more efficiently.
  • Vitamin E functions as an antioxidant and protects the cells in your body. Vitamin E also enhances immune function and improves the absorption of vitamin A.

Magnesium, Potassium, Iron, and Zinc:

  • Magnesium is important for bone health, energy production, and muscle function.
  • Potassium’s role in the body includes regulating fluid balance, blood pressure, muscle contraction, and nerve impulses!
  • Iron is very important for many functions in the body, including transport of oxygen from the lung to the rest of the body and involved in making amino acids and hormones.
  • Zinc is a mineral and an antioxidant. Zinc plays an important role in almost every part of the body, including blood health, growth, immune function, and protecting cells from damage.

Shopping for peanut butter, jelly, and whole wheat bread:

Peanut butter and Jelly Sandwich

Peanut Butter: When shopping for peanut butter, there is no need to buy reduced fat, even if your goal is to lose weight. Both reduced fat and regular fat contain the same amount of calories; however, to make reduced-fat taste just as good as regular, most brands add in extra sugar or salt.  Basically, buying reduced fat means decreasing the healthy fats but adding in more sugar or salt; therefore, stick with buying regular fat peanut butter. Even better, try making all-natural peanut butter by personally grinding peanuts in your grocery store! YUM!

Whole Wheat Bread: In order to get the most nutrients from bread; you should be selecting 100% whole wheat bread

Screen Shot 2016-02-25 at 2.15.09 PM

ead - not multigrain, not white bread, or whatever else is on the shelves these days. Refined grains include white flours, sugar, soda, chips, and processed cereals. A refined grain means that it has been processed to change the texture; unfortunately, processed grains contain little fiber and lower amounts of vitamins and minerals than whole wheat breads. You can ensure you select breads that are made with whole wheat by reading the ingredients list on the label and looking for the word “whole” before the word wheat or grain.

Screen Shot 2016-02-25 at 2.16.17 PM

Jelly:As for jelly, try switching over the spreadable fruit! I have made

Screen Shot 2016-02-25 at 2.12.00 PM

the switch myself and cannot even tell the difference. Spreadable fruits will have less added sugar or random fillers, however, it may vary depending on the brand. Select the jar that has fruit as the first ingredient instead of sugar.

Who Would Have Known?

As you can see, a peanut butter and jelly sandwich is more than just a fond childhood memory. Who would have known something so simple and tasty could be good for you too?So if you’re anything like me, and left the peanut butter sandwich behind in your childhood, it may be time to start eating it again. To turn the sandwich into a healthy meal, pair it with a small side salad, side of veggies, or even a piece of fruit!

Screen Shot 2016-02-25 at 2.03.09 PM

Frequently Asked Questions


View all references

See a Registered Dietitian with Nourish

  • Covered by insurance
  • Virtual sessions
  • Personalized care
Schedule an appointment

Frequently asked questions

No items found.
No items found.
Food Allergies
Sports & Performance Nutrition
Eating Disorder
Autoimmune Disease
Thyroid Disorders
Healthy Aging
Women's Health
Weight Concerns
Pre or Postnatal Nutrition
Pediatric Nutrition
Liver Disease
Kidney Disease
Heart Health
Gut Health
General Health
Emotional Eating