Sweet, salty and satisfying, the humble peanut butter and jelly sandwich has been a childhood lunchtime staple for generations. Adults have been known to enjoy them from time to time as well. With the right ingredient choices, peanut butter and jelly sandwiches can offer a considerable amount of nutrition in a relatively small package.
Calorie Facts
Using two regular-sized slices of white or whole wheat bread, 1 tbsp. of peanut butter and 1 tbsp. of jelly, a peanut butter and jelly sandwich contains roughly 250 to 300 calories, which makes up 12 to 15 percent of a 2,000-calorie diet. In the sandwich, the bread accounts for about 120 to 150 calories; the peanut butter for about 80 to 110; and the jelly for about 35 to 55.
Major Nutrient Benefits
According to the Merck Manuals Online Medical Library, your body requires three major nutrients -- protein, fat and carbohydrates -- to function properly, and a peanut butter and jelly sandwich has all three. Protein contains the amino acids your body uses to build muscle, internal organs, connective tissue and skin. Carbohydrates supply your body with energy, and fats synthesize hormones and store fat-soluble vitamins. The average person should consume 50 to 75 grams of protein, 225 to 325 grams of carbohydrates and 44 to 78 grams of fat a day, notes MayoClinic.com. A sandwich made with Jif Creamy Peanut Butter, Smucker's Strawberry Jelly and Nature's Own 100 percent whole wheat bread contains 11.5 g of protein, 40.5 g of carbohydrates and 11 g of fat.
Additional Nutrient Benefits
Both peanut butter and bread contain insoluble fiber, which supports digestion and helps you feel full. Peanut butter also contains high amounts of vitamin E and niacin, as well as small amounts of riboflavin and iron. Most breads are fortified with B group vitamins and iron. Jellies are usually made with fruit juice, which may contain vitamins A and C, as well as potassium.
Potential Drawbacks
Some brands and varieties of peanut butter are very high in salt, sugar and/or saturated fats. Some jellies are little more than sugar, fruit pectin and tiny amounts of fruit juice. In addition, processed white breads often have little nutritional value, aside from some added vitamins. To make your sandwich as healthy as possible, choose natural peanut butters with no added sugar and little salt. Many well-known companies now make natural, low-salt peanut butter varieties that don't have to be stirred. Choose whole fruit spreads for added vitamins and fiber, and add whole grain breads to your sandwich for extra fiber, vitamins and complex carbohydrates.
Preparation Suggestions
For a shot of extra nutrition and an interesting twist, try adding fresh sliced bananas or dried fruit such as raisins or cherries to your sandwich. These will give you added fiber, potassium, iron, magnesium and vitamin A. For extra protein and vitamin E, use whole grain bread made with nuts and/or seeds. Toasting seeded bread helps bring out its rich flavors.
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