A peanut butter and jelly sandwich is a classic and delicious lunchtime staple for many people. While peanut butter and jelly sandwiches can make a quick, tasty meal, some people may wonder just how many calories are packed into the sandwich. The number of calories in a peanut butter and jelly sandwich can vary based on the type and amount of ingredients used. By reviewing the calorie counts of each component, you can get an idea of the total calorie count and make informed decisions about Enjoying this nutritious and tasty sandwich.
Calories in Bread
The bread is a main source of calories in a peanut butter and jelly sandwich. The number of calories in bread can vary greatly depending on the type of bread used:
- White bread: Around 70-80 calories per slice
- Whole wheat bread: 60-100 calories per slice
- Sourdough bread: Around 100 calories per slice
- Rye bread: Around 80 calories per slice
- Pumpernickel bread: Around 80 calories per slice
- Gluten-free bread: Around 60-70 calories per slice
- Bagel: Around 250-300 calories for a large 4″ bagel
For a standard peanut butter and jelly sandwich made with two slices of bread, the bread alone will contribute 140-200 calories, depending on the type used.
Calories in Peanut Butter
Peanut butter is very high in calories and fat. The number of calories in peanut butter depends on the brand and type:
- Regular creamy peanut butter: Around 190 calories per 2 tablespoon serving
- Natural creamy peanut butter: Around 160 calories per 2 tablespoon serving
- Reduced-fat peanut butter: Around 190 calories per 2 tablespoon serving
- Chunky peanut butter: Around 200 calories per 2 tablespoon serving
- Natural crunchy peanut butter: Around 180 calories per 2 tablespoon serving
For a standard peanut butter and jelly sandwich, you’ll likely use around 2-3 tablespoons of peanut butter. This contributes an estimated 320-480 calories from just the peanut butter alone.
Calories in Jelly
The calories in jelly can also add up quickly. Here’s the calorie count for some typical jellies and jams:
- Grape jelly: Around 50 calories per tablespoon
- Strawberry jelly: Around 45 calories per tablespoon
- Seedless raspberry jam: Around 60 calories per tablespoon
- Blackberry jam: Around 50 calories per tablespoon
- Apricot preserves: Around 60 calories per tablespoon
For a standard PB&J sandwich, you’ll likely use around 1-2 tablespoons of jelly. This means the jelly adds about 50-120 calories to the sandwich.
Total Calories in a Peanut Butter and Jelly Sandwich
Putting it all together, here are some estimates for total calories in a standard peanut butter and jelly sandwich:
-
Peanut butter and grape jelly sandwich made with:
- 2 slices white bread (140 calories)
- 2 Tbsp creamy peanut butter (190 calories)
- 1 Tbsp grape jelly (50 calories)
- Total: Around 380 calories
-
Peanut butter and strawberry jam sandwich made with:
- 2 slices whole wheat bread (120 calories)
- 3 Tbsp chunky peanut butter (300 calories)
- 2 Tbsp strawberry jam (90 calories)
- Total: Around 510 calories
-
Peanut butter and apricot preserves sandwich on bagel:
- 1 whole large bagel (300 calories)
- 2 Tbsp natural crunchy peanut butter (180 calories)
- 1 Tbsp apricot preserves (60 calories)
- Total: Around 540 calories
As you can see, the total calories in a peanut butter and jelly sandwich can range from 380-540 calories or more depending on the exact ingredients and portion sizes. Choosing lower calorie bread and limiting the amounts of peanut butter and jelly used can help keep the calories around 400 or less.
Extra Additions and Variations
There are also many possible additions and variations for a peanut butter and jelly sandwich that can further increase the calorie count:
- Sliced banana: Around 50 calories per half banana
- Sliced strawberries: Around 15 calories per large strawberry
- Honey: Around 60 calories per tablespoon
- Butter or margarine spread on the bread: Around 100 calories per tablespoon
- Nutella instead of peanut butter: Around 100 calories per tablespoon
- Candied walnuts or pecans: Around 130 calories per 2 tablespoons
- Chocolate chips: Around 80 calories per tablespoon
- Powdered sugar sprinkled on top: Around 120 calories per 2 tablespoons
- Toasting the bread: minimal extra calories
Any of these additions can pack on an extra 50-200 calories or more per sandwich. So be mindful of added ingredients.
Ways to Make a Lower Calorie Peanut Butter and Jelly Sandwich
If you’re looking to lighten up your peanut butter and jelly sandwich, here are some tips for reducing the calories:
- Use lighter or reduced-calorie bread such as thin sandwich bread, light whole wheat bread, or a high-fiber bread like Ezekial bread.
- Choose a natural peanut butter and measure out a single tablespoon only.
- Use all-fruit preserves instead of calorie-dense jelly.
- Consider replacing the jelly with sliced bananas or strawberries to add fiber and nutrients.
- Use unsweetened apple sauce as a lower calorie jelly replacement.
- Spread peanut butter on just one slice of bread and fold the sandwich in half.
- Opt for a sandwich wrap instead of regular bread.
- Avoid adding any extra ingredients like honey, chocolate, or bananas to keep calories down.
Following some of these tips can help reduce the total calories in a peanut butter and jelly sandwich down to 300 or less. This makes it a lighter option that still provides lasting energy from healthy fats, fiber and carbs.
Nutritional Benefits of Peanut Butter and Jelly Sandwiches
While peanut butter and jelly sandwiches are relatively high in calories, they provide many important nutrients, making them a nutritious choice in moderation.
Here are some of the nutritional benefits of peanut butter and jelly sandwiches:
- Protein: Peanut butter provides plant-based protein to help you feel full and satisfied.
- Fiber: Whole grain bread and peanut butter supply fiber for digestive health.
- Vitamin E: Peanut butter contains high amounts of vitamin E, an antioxidant that supports immune function and skin health.
- Potassium: Bananas are rich in potassium, which helps control blood pressure.
- Magnesium: Peanut butter is high in magnesium, which aids nerve and muscle function.
- Manganese: Whole grains provide manganese to support bone health.
- Phytonutrients: Jelly made from berries provides antioxidant phytonutrients.
Peanut butter and jelly sandwiches on whole grain bread provide a balanced combination of protein, fats, carbs, and nutrients. Enjoying them occasionally can be part of a healthy, balanced diet when portion sizes are controlled.
Healthier Peanut Butter and Jelly Alternatives
For those looking to lighten up their peanut butter and jelly habit even more, here are some healthier sandwich ideas to consider:
- Peanut butter, banana and honey on whole wheat bread or a sandwich thin.
- Peanut butter with sliced apples or pears.
- Peanut butter with cinnamon and raisins.
- Peanut butter with low-sugar jelly or all-fruit preserves.
- Almond butter and strawberries or raspberries on whole grain bread.
- Sunflower seed butter and bananas on Ezekiel bread.
- Hummus, cucumbers, tomatoes and sprouts for a savory sandwich.
There are limitless options for inventing nutritious, lower calorie sandwiches by incorporating more fruits, vegetables, whole grains, beans, nuts and seeds.
Making Your Own Low-Calorie Peanut Butter at Home
Another way to cut down the calories in a peanut butter and jelly sandwich is to make your own fresh peanut butter at home. Homemade peanut butter allows you to control the ingredients and skip added sugars found in many commercial brands.
Here is a simple recipe for lower calorie homemade peanut butter:
Ingredients:
- 2 cups dry roasted peanuts
- 1 tablespoon honey
- 1/4 teaspoon salt
- Up to 1 tablespoon plant-based oil like avocado oil if needed
Instructions:
- Add the dry roasted peanuts to a food processor or high powered blender.
- Blend for several minutes, stopping to scrape down the sides, until a smooth consistency is reached.
- Add the honey, salt and oil, blending again to incorporate.
- Store homemade peanut butter in an airtight container in the refrigerator for 2-3 weeks.
This easy homemade peanut butter contains just peanuts and a touch of salt and honey for flavor. With no added sugars or oils, just 2 tablespoons provides a creamy, fresh-tasting peanut butter with around 160 calories.
Conclusion
Peanut butter and jelly sandwiches can certainly be high in calories, typically ranging from 380-540 calories depending on the ingredients used. Choosing healthier bread options like whole wheat or sandwich thins, measuring peanut butter servings, and limiting high-sugar jelly can help keep the calories in a reasonable range. Peanut butter and jelly sandwiches also provide protein, potassium and other nutrients making them a convenient mini-meal. But for lower calorie options, be sure to consider alternatives using fresh fruits, vegetables, nut butters, and whole grains to lighten up this classic favorite.
