What are the calories present in a peanut butter and jelly sandwich?

In this brief article, we will answer the question, “What are the calories present in peanut butter and jelly sandwich?” and provide information on the nutritional value of peanut butter jelly sandwiches, the drawbacks of consuming them as well as what needs to be kept in mind while buying jelly, bread, and peanut butter for a sandwich.

What are the calories present in a peanut butter and jelly sandwich?

The calories present in a peanut butter and jelly sandwich are around 376 kcals. This can be true if the peanut butter and jelly sandwich are made from 2 tbsp of peanut butter, 1 tbsp jelly, and 2 slices of bread.

It can have 13 gms of protein, and 3 grams of fiber. There are around 16 grams of sugar present in them.

There are approximately 18 grams of fat present as well. Fat should make up around 25 to 32 percent of your calories and two sandwiches can make up for it. As a result, consume these sandwiches in moderation.

What is the nutritional value of a peanut butter jelly sandwich?

Even though peanut butter jelly sandwich contains fats, they are healthier fats. Unsaturated fats are majorly found in peanut butter jelly sandwiches. These fats can aid in elevating HDL levels and lowering LDL levels.

One sandwich can meet around 20 percent of vitamin E intake. Apart from this, it can meet 27 percent folate and 42 percent niacin intake too.

Vitamin E has antioxidant properties that can help in reducing free radicals. Niacin can aid in energy metabolism. Folate is required for DNA production and it also reduces the probability of birth defects.

The levels of homocysteine can also be drastically reduced when a peanut butter jelly sandwich is consumed.

Minerals like calcium and magnesium are present in abundance in peanut butter and jelly sandwich.  Apart from this, it contains good levels of iron and zinc. 

What are some drawbacks of eating too much peanut butter jelly sandwich?

Peanut butter jelly sandwich contains sodium. This makes it unsuitable to be consumed daily. Bread is a good source of sodium as it is processed. Processed peanut butter can contain loads of sodium too.

Excess sodium consumption can increase the risk of developing hypertension and cardiovascular issues. 

Besides, a peanut butter jelly sandwich is a good source of calories. This is not recommended for someone who is overweight or obese.

Certain kinds of peanut butter contain lots of sugar. Sugar in jelly can be a cause of concern too. Sugar can increase blood sugar levels and increase the risk of developing diabetes. 

What needs to be kept in mind while buying bread for a peanut butter jelly sandwich?

Consider buying whole wheat bread. This is because whole wheat bread is a good source of fiber. Fiber can aid in reducing cholesterol, blood pressure, and blood glucose levels.

You can also go for multigrain bread. However, it is important to remember that regardless of the type of bread you choose, the calories would remain the same. Whole wheat bread though can contain more magnesium, zinc, and vitamin E.

What needs to be kept in mind while buying peanut butter for a peanut butter jelly sandwich?

Picking the right kind of peanut butter is also essential. Do not pick low-fat varieties as they would not taste good. 

Apart from this, manufacturers can add more preservatives or additives to make up for low fat. Even if you choose low-fat varieties of peanut butter, check whether they are low in saturated fat.

Go for unflavored peanut butter over flavored ones. This is because flavored varieties are high in sugar. 

If the label of the peanut butter sandwich claims to be low in sugar, check whether it is actually low in sugar as well as whether there are many preservatives or additives present.

What needs to be kept in mind while buying jelly for a peanut butter jelly sandwich?

There are many kinds of jelly that can be used to prepare peanut butter jelly sandwiches. Blueberry, peach, strawberry, or grape flavors are commonly used.

If you wish to lower the caloric count of your sandwich, you can opt for low-sugar varieties. 1 tbsp of jelly can approximately give 55 calories. However, with reduced sugar versions, the calories can be around 33 kcals.

Conclusion

In this brief article, we have answered the question, “What are the calories present in a peanut butter and jelly sandwich?” and provided information on the nutritional value of peanut butter jelly sandwiches, the drawbacks of consuming them as well as what needs to be kept in mind while buying jelly, bread, and peanut butter for a sandwich.

References

https://healthyeating.sfgate.com/benefits-peanut-butter-jelly-sandwiches-5553.html

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

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