War may be hell, but it brought us the peanut butter and jelly sandwich. World War II soldiers ate these sweet and savory sandwiches, according to What's Cooking America, and brought their taste for them back home after the war ended. Providing a good source of inexpensive protein, the peanut butter and jelly sandwich contains a range of nutritional value, but it cannot be considered healthy for everyone -- it contains quite a bit of sodium and sugar.
Calories
One peanut butter and jelly sandwich made with two slices of bread, 1 tbsp. of jelly and 1 tbsp. of peanut butter contains 260 to 280 calories. This may vary depending on how much peanut butter and jelly you layer onto your sandwich and the type of jam or peanut butter you use.
Fat
Including a peanut butter and jelly sandwich in your meal plan adds 12 to 18 g of fat to your diet, and this amount may account for a considerable portion of the recommended daily limit of 20 percent to 35 percent of the calories you consume each day from fat, generally 44 to 78 g, depending on your calorie needs. Very little of the fat in one sandwich comes from saturated fat: 2 to 3 g. Consume 15 g of saturated fat or less per day to avoid health problems.
Carbohydrates and Fiber
A peanut butter and jelly sandwich contains 44 to 46 g of carbohydrates, or 33.8 percent to 35.3 percent of the 130 g you should eat every day. You will also get 2 to 6 g of fiber. Fiber, also called roughage or bulk, is a nutrient that fills your stomach, helping you to feel full. This can keep you from eating too many calories, allowing you to lose weight. You can boost the fiber content of a peanut butter and jelly sandwich by opting for whole-grain bread instead of white bread.
Protein
Eat a peanut butter and jelly sandwich, and you consume 11 to 13 g of protein, which makes this sandwich a good option for getting vegetarian protein. The protein in a peanut butter and jelly sandwich is a complete protein as two incomplete proteins -- peanut butter and bread -- combine to provide all the amino acids essential to your health. Your meal plan should include 46 to 56 g of protein daily.
Sugar and Sodium
While the fruit in jelly contains some natural sugars, sugar is commonly added to both peanut butter and jelly. One peanut butter and jelly sandwich contains 14 to 19 g of sugar. The sugar content makes up a significant amount of the recommended daily limit, which ranges from 25.2 g to 37.8 g. The sugar in a peanut butter and jelly sandwich may put you at risk of cavities and weight gain. You will also eat 335 to 360 mg of sodium; consume 2,300 mg of sodium or less if you are healthy, or 1,500 mg of sodium or less if you suffer from high blood pressure.
Minerals
A peanut butter and jelly sandwich provides you with up to 12 percent of the daily recommended intake of calcium, as well as 11 percent to 12 percent of the iron your body requires each day. This makes a peanut butter and jelly sandwich a good choice for helping to strengthen your bones and produce red blood cells.
References
- What's Cooking America: History of Peanut Butter & Jelly Sandwich
- MyFitnessPal: Generic -- Homemade Peanut Butter and Jelly Sandwich on Sandwich White Bread
- MyFitnessPal: Homemade -- Peanut Butter & Jelly Sandwich on Wheat
- Mayo Clinic: Healthy Diet: End the Guesswork with These Nutrition Guidelines
- Institute of Medicine: Dietary Reference Intakes: Macronutrients (.PDF)
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
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