Don't dismiss peanut butter and jelly as a nutritional zero. This childhood comfort food can provide you with protein, fiber, vitamins and minerals. However, a sandwich made with refined white bread, processed peanut butter and corn syrup-sweetened jelly is not the healthiest option. Choose whole-wheat bread and natural peanut butter for a healthier sandwich at breakfast, lunch or a snack time.
Calories and Macronutrients
Use 2 tbsp. of natural peanut butter and 1 tbsp. of jelly on two slices of whole-wheat bread to make a sandwich containing 382 calories. Although the sandwich contains 18 g of fat, only 4 g of it is the unhealthy saturated type. Most of the fat comes from the peanut butter, which is monounsaturated and heart-healthy. The sandwich provides 46 g of carbohydrates and 15 g of protein.
Vitamins and Minerals
A whole-wheat bread and natural peanut butter and jelly sandwich provides 3.2 mg of vitamin E, an antioxidant that helps your body fight free-radicals. The sandwich is also a source of most of the B complex of vitamins, notably 6.9 mg of niacin -- over 30 percent of the daily value, based on a 2,000 calorie diet -- and 52 micrograms of folate, or 15 percent of the daily value. The sandwich also provides 75 mg of calcium, 96 mg of magnesium, 229 mg of phosphorus and 358 mg of potassium. You also consume 10 percent or more of the daily value of trace minerals, specifically zinc, copper, manganese and selenium, in one sandwich.
Fiber
A peanut butter and jelly sandwich on whole-wheat bread offers 6 g of fiber. Use white bread instead and get only 3 g of fiber. The Institute of Medicine recommends adult women consume at least 25 g of fiber daily and adult men 38 g. Fiber helps keep your colon healthy, prevents constipation and can help lower your cholesterol.
Sugar
A peanut butter and jelly sandwich contains about 17 g of sugar. If you are concerned about sugar, use natural peanut butter, which has no added sweeteners. You may also consider swapping apple butter or banana slices for the jelly. All-fruit spread is another alternative to jelly; it offers the same texture and flavor, but does not contain high-fructose corn syrup.
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