Peanut Butter & Jelly Sandwich Nutrition

Peanut butter and jelly is a popular sandwich choice among children and adults alike. Peanut butter and jelly sandwiches are not only delicious, but they also make a convenient and low-cost meal or snack. While making a peanut butter and jelly sandwich is rather simple, preparing one that provides the most nutritional benefit requires a small amount of careful planning.

Peanut Butter

Peanut butter is possibly the most important ingredient to a peanut butter and jelly sandwich. According to the National Nutrient Database for Standard Reference, a 2-tbsp. serving of smooth peanut butter contains 188 calories, 16 g total fat, 6 g carbohydrate and 8 g protein. Peanut butter is also a healthy source of many vitamins and minerals, such as niacin, vitamin E, magnesium, phosphorus and manganese.

Jelly

The jelly component of a peanut butter and jelly sandwich does not provide as many nutritional benefits as the peanut butter. Each 1-tbsp. serving of jelly contains about 56 calories, 0 g fat, 15 g carbohydrate and 0 g protein. The carbohydrate content includes 11 g sugar. Jelly contains no appreciable quantities of any vitamins or minerals. The specific flavor of jelly, whether it be grape or strawberry, has little effect on the nutritional profile.

Bread

The nutritional profile of the bread in a peanut butter and jelly sandwich will vary depending on the specific type and brand of bread used. For a sandwich made with two slices of white bread, the bread provides about 133 calories, 2 g fat, 25 g carbohydrate and 4 g protein. These numbers are similar for wheat bread, though the protein content increases to about 5 g and the carbohydrate content decreases to 24 g.

Combined

Combining all the components of a peanut butter and jelly sandwich provides 377 calories, 18 g fat, 46 g carbohydrate and 12 g protein. If using more than 2 tbsp. of peanut butter and 1 tbsp. of jelly to make a sandwich, the calorie total may be considerably higher. The protein in the peanut butter and the bread individually are incomplete proteins, but together they provide adequate amounts of all essential amino acids to make a complete protein source. Complete proteins come from animal products, like meat and dairy, as well as from complementary proteins, like rice and beans, or in this case, peanut butter and bread. Complete proteins are necessary for the body to effectively build new tissue and properly perform various metabolic functions.

Healthy Modifications

As with most any food or recipe, there are ways to modify preparation to improve the nutritional profile. To reduce the added sugar in a peanut butter and jelly sandwich, look for natural peanut butters that contain no sugar and natural jellies or preserves that are made with 100 percent fruit. Both the bread and the peanut butter may also have added salt, which can be reduced by using low-sodium versions. The overall nutrition of the sandwich can be furthered enhanced by using whole wheat bread, which will provide more dietary fiber, vitamins, minerals and phytonutrients. According to World's Healthiest Foods, whole grain intake may contribute to a reduced risk of chronic diseases, such as heart disease and diabetes.