Uncrustables, the crustless peanut butter and jelly sandwiches made by Smucker’s, are a popular grab-and-go snack or meal for both kids and adults. With their sweet filling and soft, pillowy texture, they can certainly satisfy a craving or hunger pang. However, many health-conscious eaters wonder just how many calories are actually in an Uncrustable. At a glance, Uncrustables appear to be a nutritious choice, as they contain both protein from the peanut butter and vitamins from the jelly. But with their lack of fiber from whole grains and abundance of added sugars, are they more of a treat than a healthy meal? Let’s take a closer look at the nutrition facts to find out.
Calories in an Uncrustable
When examining the nutrition label on a package of Uncrustables, you’ll see that the calorie count is significantly higher than you may expect. Each standard size Uncrustable sandwich contains 420 calories. For reference, that’s about the same amount of calories as two slices of pepperoni pizza or a McDonald’s hamburger.
Here is a breakdown of the nutrition facts for an Uncrustable sandwich (1 sandwich):
| Calories | 420 |
| Total Fat | 19g |
| Saturated Fat | 3.5g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 360mg |
| Total Carbohydrates | 57g |
| Dietary Fiber | 2g |
| Total Sugars | 30g |
| Includes 17g Added Sugars | 17g |
| Protein | 12g |
As you can see, the high calorie count of Uncrustables comes largely from carbohydrates, particularly sugars. There are 57 total grams of carbs in each sandwich, 30 of which are grams of sugar. The peanut butter also contributes a good amount of fat, with 19 total grams per sandwich.
Compared to a more nutritious peanut butter and jelly sandwich you might make at home, an Uncrustable lacks fiber, vitamins, and minerals, packing mostly empty calories instead. The white flour used in Uncrustables contains no fiber, while whole grain bread can provide up to 4 grams per slice. Additionally, the jelly in Uncrustables is high in added sugar, while homemade jelly often relies on natural sugar from fruit.
Uncrustables Calorie Counts by Flavor
While the traditional PB&J is 420 calories, Uncrustables also come in a variety of flavors that have slightly different nutrition profiles. Here is a breakdown:
| Flavor | Calories |
| Peanut Butter & Grape Jelly | 410 |
| Peanut Butter & Strawberry Jam | 400 |
| Peanut Butter & Raspberry Jam | 390 |
| Chocolate Peanut Butter & Grape Jelly | 450 |
| Chocolate Peanut Butter & Strawberry Jam | 440 |
| Honey Peanut Butter & Grape Jelly | 460 |
As you can see, flavors like raspberry and strawberry jam tend to be slightly lower in calories, while chocolate and honey peanut butter varieties are higher in calories. However, all flavors deliver 400-460 calories per sandwich, which is still quite high given their small size.
Uncrustables Nutrition Facts
Now that we’ve covered calories, let’s take a more in-depth look at the full nutrition profile of Uncrustables.
Fiber
As mentioned earlier, a major downside of Uncrustables nutrition-wise is the lack of fiber. Each sandwich provides just 2 grams of fiber, which is well under 10% of the recommended daily value. Two slices of whole wheat bread would provide double the amount of fiber found in an Uncrustable. Fiber is crucial for digestive health, heart health, stabilizing blood sugar levels, and aiding weight loss.
Protein
The 12 grams of protein in Uncrustables comes primarily from the peanut butter. This makes the sandwiches a decent source of plant-based protein. However, protein from whole food sources like beans, nuts, seeds, or soy would be more nutritious than the processed peanut butter used in Uncrustables.
Sugar
With 30 grams of sugar per sandwich, eating an Uncrustable is akin to drinking a can of soda. The American Heart Association recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (37 grams) for men, so an Uncrustable exceeds those limits. The abundance of added sugar can lead to blood sugar spikes and crashes, weight gain, and increased risk for heart disease and diabetes.
Sodium
Uncrustables contain 360 milligrams of sodium per sandwich, which is 15% of the recommended daily value. For healthy individuals, this amount isn’t too concerning. However, those with high blood pressure or heart disease require lower sodium intake and should be mindful of the sodium in Uncrustables.
Ingredients
When looking at the ingredients list on Uncrustables, there are clearly many additives used to give them their ultra-soft texture and extend their shelf life. Ingredients like modified cornstarch, soy protein isolate, and carrageenan are signs that they are highly processed. There are no whole, natural foods used.
Uncrustables as Part of a Balanced Diet
Given their high calorie and sugar content, Uncrustables should be thought of as more of a treat than a nutritious meal. If eating them in place of junk food like chips, cookies or candy, then they can be a better option. Enjoying them occasionally is unlikely to negatively impact health. However, making Uncrustables a daily habit or regular meal is not recommended, as their lack of nutrients cannot sustain a growing child or active adult. Replacing the white flour with a whole grain variety would instantly increase their nutrition profile.
Uncrustables can be an easy snack for school lunches, road trips, picnics, or days when you are too busy to prepare food. Just be mindful of portion size and frequency to keep calories in check. For children with high energy needs, pairing an Uncrustable with fruits and veggies can help create a balanced meal. Added protein from yogurt, cheese, or nuts also helps slow down the absorption of sugar.
Ultimately, Uncrustables’ convenience does come at a nutritional cost. Homemade sandwiches on whole grain bread with natural nut butters and jellies are a far healthier choice. But when time is short, Uncrustables can be a better-for-you option than many other grab-and-go convenience foods. Moderation and balance is key.
Comparisons to Other Sandwiches
To put the 420 calories in Uncrustables into perspective, here is how they compare to some other common sandwich choices:
| Sandwich | Calories |
| Uncrustable | 420 |
| 6″ Turkey Sub from Subway | 320 |
| Tuna salad sandwich with 2 slices whole wheat bread | 340 |
| Ham and cheese sandwich with 2 slices white bread | 400 |
| PB&J with 2 slices whole wheat bread | 380-400 |
| Grilled cheese on white bread | 330 |
As you can see, a 6-inch sub, light tuna salad, or grilled cheese can all provide fewer calories than an Uncrustable. Even a basic homemade ham sandwich or PB&J is lower or equal in calories when using regular whole wheat bread. This demonstrates that the ultra-processed bread and high sugar content of Uncrustables boost their calories over a sandwich with more natural ingredients.
Uncrustables for Weight Loss
Can Uncrustables be part of an effective weight loss diet? With portion control and limits on frequency, they can potentially have a place in a weight loss plan. Some benefits of Uncrustables for weight loss include:
- Portability as an on-the-go meal
- Lower in calories than many fast food sandwiches
- Contain protein to promote satiety
- Allow you to avoid skipping meals when time-crunched
However, there are also downsides to consider, including:
- High in added sugars, which can spike and crash blood sugar
- Lack of fiber results in less satiety
- Highly processed and nutrient-poor
- Easy to overeat due to small size and lack of protein/fiber
Following a diet of primarily whole, minimally processed foods that provide fiber, lean protein, and nutrients should be the foundation for any weight loss plan. In this context, enjoying an Uncrustable occasionally is unlikely to derail your progress if it replaces a less healthy fast food meal. However, relying on them as daily snacks can slow weight loss due to the surge of sugar entering your bloodstream. Limiting yourself to 1-2 Uncrustables per week and pairing with protein/fiber is advisable. And being mindful of portion size is key – just because Uncrustables are pre-packaged does not mean you must always eat the entire sandwich.
Healthier Uncrustable Alternatives
If you enjoy the convenience of Uncrustables but want a healthier grab-and-go sandwich option, here are some easy alternatives you can make at home:
- Sandwiches on 100% whole grain bread, wraps, pitas, or English muffins
- Fillings like hummus, avocado, hard boiled eggs, tuna salad, or leftover grilled chicken
- Swap sugary jelly for mashed berries or thinly sliced fruit
- Use natural nut butters instead of highly processed peanut butter
- Add spinach, lettuce, tomatoes, or cucumbers for extra nutrients
Making a batch of sandwiches on the weekend allows you to grab and go all week long. You can assemble sandwiches, individually wrap in plastic wrap or foil, and store in the fridge or freezer to preserve freshness. Some other healthy portable meals include yogurt parfaits, oatmeal cups, cottage cheese with fruit, homemade protein bars, or veggies with hummus. With a little planning, you can easily make nutritious grab-and-go meals that beat Uncrustables nutrition-wise.
Conclusion
Uncrustables have a reputation as a fun, hassle-free sandwich for kids and adults alike. However, their high calorie and sugar content – 420 calories and 30g sugar per sandwich – means they should be enjoyed in moderation, not as daily meal replacements. While Uncrustables can be an option for an occasional snack or meal, relying on them regularly is not advised. Replacing the processed white flour with whole grains and limiting frequency to 1-2 times per week makes them a healthier choice. Making your own sandwiches allows for better nutrition and portion control. But when grabbing an Uncrustable to avoid hitting the drive-thru, they can be the better option. As with any food, balance, variety, and moderation is key for good health.