Peanut butter and jelly are considered high-calorie foods because many calories are concentrated in small amounts of both foods. The calories in peanut butter and jelly are mainly from fat and carbohydrate. As part of a balanced diet, a peanut butter and jelly sandwich is a wholesome food that provides energy and essential nutrients.
Amount
As with any food, the number of calories in peanut butter and jelly depends on how much you eat. A serving of 2 tbsp. of smooth peanut butter contains 188 calories and 16 g of fat; 2 tbsp. of grape jelly contain 100 calories. A slice of white bread, which is often used to make a peanut butter and jelly sandwich, can range from 40 to 80 calories, depending on the size and thickness. At an average of 60 calories per slice, a peanut butter and jelly sandwich on white bread contains approximately 408 calories.
Types
The calories in peanut butter and jelly come from fat, carbohydrate and protein. Two tablespoons of smooth peanut butter contain 16 g of fat, which means 144 calories, or 77 percent, out of a total of 188 calories come from fat. Two tablespoons of grape jelly contain no fat, but have 25 g of carbohydrate--which means 100 calories, or 100 percent, out of a total of 100 calories come from carbohydrate, mostly in the form of sugar. A typical slice of white bread contains 1 g to 1.5 g of fat, or 9 to 14 calories from fat; and 8 g to 15 g of carbohydrate, or 32 to 60 calories from carbohydrate.
The calories in a typical peanut butter and jelly sandwich break down to approximately 162 calories from fat and 164 calories from carbohydrate. The remaining calories come from small amounts of protein and carbohydrate found in the peanut butter and a small amount of protein in the white bread.
Significance
The total percentage of calories from fat in a typical peanut butter and jelly sandwich is approximately 40 percent. Any food that gets 40 percent of its calories from fat is considered a higher-fat food. Higher-fat foods that are eaten as part of a balanced, calorie-controlled diet that includes plenty of lower-fat foods will not promote weight gain and may help promote weight loss.
Although jelly adds little more than flavor and calories from sugar to the sandwich, peanut butter appears to have real benefits when it comes to weight control and good health. A 2001 study published in the "Journal of Obesity" found that people who ate peanut butter had an easier time sticking to a diet than those who didn't eat peanut butter. Harvard researchers report that women who eat peanut butter have a 20 to 30 percent lower risk of developing diabetes than those who don't eat nuts or nut products.
Benefits
The fat calories in peanut butter are mostly from monunsaturated, or "healthy," fat, which is useful in a diet to help prevent heart disease. In addition to calories and fat, peanut butter provides fiber, vitamin E, B vitamins and minerals such as zinc, selenium and magnesium. The calories from carbohydrate in jelly provide no nutritional benefits other than energy.
Considerations
For someone who is trying to lose or maintain weight, the calories in a peanut butter and jelly sandwich are reduced with the use of low-calorie bread, reduced-fat peanut butter and jelly-like fruit spreads with no added sugar. On the other hand, a typical peanut butter and jelly sandwich is useful in a high-calorie diet designed for someone to gain weight.
Member Comments