A peanut butter and jelly sandwich is a classic lunch that can be quite nutritious depending on the type of ingredients you select. If you enjoy a peanut butter and jelly sandwich on a regular basis, it may be helpful to know more about each ingredient and what you can do to make your sandwich more nutritious.
Fat
One concern with peanut butter is the high fat content. Peanut butter can still be a healthy part of your sandwich because it contains mostly unsaturated fats, which may benefit the health of your heart. A 2-tbsp. serving of peanut butter contains about 16 g of fat, but 13 g of that is unsaturated, mostly monounsaturated fat. You can enjoy a peanut butter sandwich as part of a healthy diet, as long as you stick to 2 tbsp. to prevent consuming too much of any kind of fat.
Sugar
The second starring ingredient in a peanut butter and jelly sandwich is the jelly. Many types of jelly are high in added sugars, which may increase your risk of type 2 diabetes. Large amounts of sugar in your diet can also contribute to unhealthy weight gain. A 1-tbsp. serving of regular jelly contains about 9 g of added sugar. Opting for all-fruit varieties will cut your intake of added sugar and still provide a similar taste and texture. Peanut butter contains about 3 g of added sugar, but all-natural varieties are available that have less refined sugar.
Protein and Fiber
In addition to healthy unsaturated fat, peanut butter also supplies a healthy dose of protein. Protein supports the health of your cells, tissues and muscles and also gives you energy. A 2-tbsp. serving of peanut butter contains 8 g of protein. Depending on what type of bread you spread your peanut butter on, you may also get a healthy dose of fiber from your sandwich. Peanut butter supplies about 2 g of fiber, but choosing whole wheat bread will add 3 or 4 more grams. Fiber helps support healthy digestion and may also prevent constipation.
Vitamins and Minerals
Peanut butter is also a healthy source of many vitamins and minerals that support good health. A 2-tbsp. serving supplies 208 mg of potassium and 49 mg of magnesium, both of which are important for the health of your heart. It also supplies some iron and calcium. Jelly supplies little in the way of nutrients, but an all-fruit variety will provide some vitamin C and potassium.
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