How many calories are there in a peanut butter and jelly sandwich?

In this brief guide, we will answer the query, “How many calories are there in a peanut butter and jelly sandwich?” We will also discuss the benefits of eating peanut butter and jelly sandwich. Moreover, we will also talk about the types of peanut butter and jelly used in a peanut butter and jelly sandwich.

How many calories are there in a peanut butter and jelly sandwich?

On average, peanut butter and jelly sandwich have around 350-400 calories. A sandwich with 2 tablespoons peanut butter, 1 tablespoon jelly of any flavor, and two slices of white bread contains 376 calories, 13 grams of protein, and 3.5 grams of dietary fiber. 

It contains roughly 16 grams of sugar, which is fairly high given that the American Heart Association recommends limiting sugar intake to 12 grams per day for children, 20 grams for women, and 36 grams for men.

Is eating peanut butter and jelly sandwich good for your health?

Yes, eating peanut butter and jelly sandwich is very good for your health. This is a classic healthy combination loved by so many people across the globe. A part of its popularity also comes from the numerous healthy nutrients it carries with it. Let us discuss some of the reasons why you should have a peanut butter and jelly sandwich:

Contains healthy fats

A regular peanut butter and jelly sandwich contains 18 grams of fat. Based on the number of calories you consume, this could account for a significant portion of your total daily fat. The American Heart Association suggests reducing fat to 25 to 35 percent of total calories. 

On a 2,000-calorie diet, the fat in one sandwich accounts for 23 to 32 percent of total calories. But there is some good news. The sandwich contains no cholesterol, and 80 percent of the total fat is made up of heart-healthy unsaturated fats.

Rich in vitamins 

One sandwich contains 20% of the RDA for vitamin E, 27% of the RDA for folate, and 42% of the RDA for niacin. Vitamin E is a powerful antioxidant that protects the body’s essential lipids from free radical damage. 

Niacin converts food into energy and aids in the health of your skin and nervous system. Folate is so important for DNA synthesis and cell proliferation that it prevents birth abnormalities of the brain and spinal cord. It also decreases homocysteine levels, which protects your heart because excessive levels are linked to cardiovascular disease.

Rich in minerals 

A peanut butter and jelly sandwich contains numerous essential minerals, including 14 percent of the dietary calcium and magnesium requirements.  This sandwich is an even greater source of iron and zinc. Iron not only transports oxygen to cells, but it also stores it in muscles so you have enough during exercise. 

Likewise, zinc is required for the production of proteins and the formation of new cells. It also aids in the support of your immune system. Men get 30% of their daily iron and 12% of their zinc from one peanut butter and jelly sandwich, while women get 13% of their daily iron and 17% of their zinc from the same.

What type of peanut butter should we use?

According to the Cleveland Clinic, 2 tablespoons of peanut butter is a good amount to put on peanut butter and jelly sandwich. It is usually a good idea to examine the nutritional label when selecting the best peanut butter. 

In general, there isn’t much variety in calorie count. So you can choose any kind of peanut butter depending on which brands you prefer without having to worry about the calorie count.

According to the USDA’s breakdown of various brands and types of peanut butter, a 2-tablespoon serving contains about 190 calories. This goes for all types of peanut butter whether it is smooth, chunky, or reduced sodium and sugar peanut butter.

What type of jelly should we use?

Strawberry and grapes jelly is the most commonly used jelly while preparing peanut butter and jelly sandwich. Some people also prefer to use jam instead of jelly, which is also an excellent option. Blueberry preserves, peach spreads, and even orange marmalade are other less popular options in peanut butter and jelly sandwich.

Find an easy and healthy recipe for a peanut butter and jelly sandwich here.

Conclusion 

In this brief guide, we have answered the query, “How many calories are there in a peanut butter and jelly sandwich?” We have also discussed the benefits of eating peanut butter and jelly sandwich. Moreover, we have also talked about the types of peanut butter and jelly used in a peanut butter and jelly sandwich.

Citations 

https://healthyeating.sfgate.com/what-ate-lose-weight-noom-13771700.html

https://www.livestrong.com/article/324069-how-many-calories-in-a-peanut-butter-jam-sandwich/