A peanut butter and jelly sandwich is one of the easiest snacks or lunches to make and if you choose your ingredients wisely, it can be pretty darn good for you too. A properly made PB and J provides fiber, good carbohydrates, protein, minerals and not too much fat.
Fiber
The fiber content of your sandwich depends on what type of bread you select. Fiber is important, because it helps regulate your digestive system, as well as protecting you from heart disease and diabetes, according to the Mayo Clinic. One slice of 100 percent whole grain bread contains 3 g of fiber, while one slice of white bread has only .6 g. Each tablespoon of peanut butter adds 1 g of dietary fiber and 1 tbsp. of jelly adds an additional .2 g.
Carbohydrates
Peanut butter and jelly sandwiches are a good source of complex carbohydrates. Two slices of whole grain bread provide 36 g. This may seem like a lot, but consider that the Mayo Clinic recommends you consume 225 to 325 g of carbohydrates every day. However, be aware of the sugar content of the jelly. A tablespoon of a popular sugar-sweetened grape jelly has 13 g of sugar, while a no-sugar-added strawberry jelly has 8 g.
Protein
Peanut butter is well-known as a good source of protein. A tablespoon has 4 g. However, whole grain bread is another good source. Two slices of 100 percent whole grain bread contain 10 g.
Fat
Most of the fat in a peanut butter and jelly sandwich comes from the peanut butter. A tablespoon contains 8 g of total fat. However, be aware that 7 of those 8 fat g are healthy, unsaturated fats. If this is still too much fat for you, try reduced-fat or light peanut butter. A tablespoon of light peanut butter has 6 g of fat.
Minerals
Peanut butter and jelly sandwiches are a good source of important minerals. A sandwich made from two slices of 100 percent whole grain bread, 1 tbsp. of peanut butter and 1 tbsp. of no-sugar-added jelly provides 21 percent of the daily value of calcium and 10 percent of the daily value of iron.
Calories
The calorie content of your sandwich will depend on the ingredients you use and how much of each you use. To calculate your calorie intake, make sure to measure your ingredients.Then, add up the calories listed on the nutrition information for your bread, peanut butter and jelly.
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