Uncrustables are a popular frozen sandwich snack made by Smucker’s. The original Uncrustables contain peanut butter and grape or strawberry jam between two pieces of soft white bread. While tasty, the original versions are high in sugar with around 15-18 grams per sandwich. In response to demand for lower sugar options, Smucker’s introduced Uncrustables Reduced Sugar with 25% less sugar than regular Uncrustables.
Are Uncrustables Healthy in General?
The main concern with regular Uncrustables is the high sugar content, as current dietary guidelines recommend limiting added sugar intake to less than 10% of total daily calories. Aside from sugar, a few other downsides of Uncrustables are:
- Lack of protein compared to nutritionist-recommended balanced snacks
- Highly processed white flour bread rather than whole grain
- Low fiber content
- High in refined carbohydrates, which may spike blood sugar
On the plus side, Uncrustables contain:
- Peanut butter as a source of plant-based protein and healthy fats
- Fibrous fruit jam with vitamins and minerals
- Calcium from the peanut butter
- Vitamin E, magnesium, and antioxidants from the bread and peanut butter
For the average healthy adult, an occasional Uncrustable should be fine nutrition-wise. However, they become more concerning when frequently relied on as daily snacks or lunch for children. Reduced sugar Uncrustables provide a better nutritional profile.
Nutrition Facts: Original vs. Reduced Sugar Uncrustables
Here is a side-by-side comparison of the nutrition facts for a strawberry original Uncrustable versus a reduced sugar strawberry Uncrustable:
Original Uncrustable (1 sandwich)
- Calories: 210
- Total Fat: 9g
- Saturated Fat: 1.5g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 270mg
- Total Carbohydrate: 28g
- Dietary Fiber: 1g
- Total Sugars: 15g
- Added Sugars: 14g
- Protein: 7g
Reduced Sugar Uncrustable (1 sandwich)
- Calories: 180
- Total Fat: 7g
- Saturated Fat: 1g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 200mg
- Total Carbohydrate: 25g
- Dietary Fiber: 1g
- Total Sugars: 11g
- Added Sugars: 10g
- Protein: 5g
As you can see, the reduced sugar Uncrustables contain around 25% less sugars and 25 fewer calories per sandwich. The sugar content drops from 15 grams down to 11 grams, which means reduced sugar Uncrustables are closer to meeting nutritionists’ guidelines for limited added sugar intake.
Are Low-Sugar Uncrustables Actually Healthy?
While lower in sugar than original Uncrustables, reduced sugar Uncrustables still contain 10 grams of added sugar accounting for 40% of the recommended daily value. For comparison, here are the sugar contents for other popular snacks:
| Snack | Grams of Sugar |
|---|---|
| Original Uncrustable | 15g |
| Reduced Sugar Uncrustable | 11g |
| 1 tbsp peanut butter | 3g |
| Medium apple | 19g |
| 1 oz pretzels | 1g |
| 1 oz salted peanuts | 1g |
While the reduced sugar Uncrustables beat out original Uncrustables and apples in sugar content, they are still significantly higher in added sugar compared to just having peanut butter on its own or choosing a low-sugar snack like pretzels or nuts. Their 11 grams of sugar is approaching half the recommended daily value for added sugar.
Other Concerns with Low-Sugar Uncrustables
Aside from still high sugar levels compared to many snacks, some other nutritional downsides to reduced sugar Uncrustables are:
- Lack of whole grains – made with processed white flour
- Low fiber and protein compared to nutritionist-recommended balanced snacks
- High glycemic index, which may spike blood sugar rapidly
- Many ingredients and preservatives used in processing
- High sodium content
While reduced sugar Uncrustables are an improvement over original versions, overall they still lack nutritional substance compared to less processed alternatives. The white flour bread and high sodium content are additional concerns.
Healthier Alternatives to Uncrustables
For those looking reduce sugar intake or improve nutritional quality from snacks, here are some healthier alternatives providing less sugar, more fiber and protein:
- Peanut butter or almond butter on whole grain toast – Choose 100% whole wheat or seeded bread for more fiber. Look for all-natural nut butter without added sugars.
- Apple slices with peanut butter – Provides fiber from fresh fruit plus protein from peanut butter.
- Greek yogurt parfaits – Layer vanilla Greek yogurt with fresh berries and chopped nuts or a sprinkle of granola.
- Whole grain crackers with cheese slices – Look for crackers with at least 3 grams fiber per serving.
- Veggies with hummus – Carrot sticks, cucumber slices, or bell pepper strips paired with protein-rich hummus makes a nutritious choice.
- Cottage cheese with fruit – Low-fat cottage cheese provides filling protein, paired with fresh or frozen fruit.
- Hard boiled egg and whole grain toast soldiers – A protein-packed snack kids enjoy!
All of the above options provide more balanced nutrition with less processed ingredients than reduced sugar Uncrustables. When choosing pre-packaged snacks for convenience, look for options with shorter ingredient lists, 10 or fewer grams of sugar, and higher fiber and protein contents.
Are There Any Benefits to Low-Sugar Uncrustables?
Reduced sugar Uncrustables do have a few advantages over original versions, including:
- Fewer calories – Around 25% less calories per sandwich than regular Uncrustables.
- Less sugar – 25% reduction in sugar grams per serving.
- Convenient – Still provides the easy portable snack factor of original Uncrustables.
- Appealing to kids – Picky eaters may accept these over plain whole wheat bread or healthier snacks.
- Long shelf life – Can be kept frozen for storage and quickly thawed.
The reduced calories, sugar and convenience factors may make low-sugar Uncrustables an appealing choice for some situations, like school lunches or road trips. They can be an easy sell for parents of picky eaters and are shelf-stable when refrigeration is not available. However, nutrition should still be balanced with other less processed snacks when possible.
Are Low-Sugar Uncrustables a Healthy Choice for Children?
Many nutrition experts recommend limiting heavily processed snacks like Uncrustables for children and emphasizing whole foods instead. Some concerns with feeding reduced sugar Uncrustables to children regularly include:
- Effects on children’s lifelong taste preferences and food habits
- Lack of exposure to a variety of whole foods and flavors
- Missed opportunity to provide more balanced nutrition
- Still high in added sugars for a child’s diet
- Low fiber content compared to whole food alternatives
On the other hand, some potential benefits for children are:
- Kid-friendly taste may help picky eaters accept healthier diet
- Peanut butter provides some protein
- May be more filling than candy or cookies
- Reduced sugar versus original Uncrustables
- Convenience for school lunches or on-the-go
Overall, reduced sugar Uncrustables should be consumed in moderation as part of a rotating variety of healthful snacks for kids – not daily go-to items. For the best nutrition, pair them with snacks like fresh fruit, yogurt, cheese sticks and veggie sticks. Check that kids’ overall sugar intake stays below recommended guidelines.
Conclusion
Reduced sugar Uncrustables provide about 25% less sugars and calories compared to original versions. However, they still contain 10 grams of added sugar and are higher in sugar content compared to many other snacks. While reduced sugar Uncrustables can be an occasional convenient portable snack, reliance on them regularly raises nutritional concerns due to:
- High remaining sugar content
- Highly processed white flour bread
- Low fiber and protein
- High glycemic index
- Numerous additives
For improved nutrition, snacks containing whole food ingredients like fruits, vegetables, nuts, seeds, and dairy provide better well-rounded nourishment. When choosing packaged snacks, read labels and aim for options with 10 or fewer grams of sugar, higher protein and fiber, and shorter ingredients lists. While reduced sugar Uncrustables have some advantages, balance them out with a variety of healthier snack alternatives for children and adults.
