The PB&J is a classic. Loved by kids and adults everywhere. So just how many calories are in a peanut butter and jelly sandwich? The answer: 430 calories in a peanut butter and jelly sandwich. This number is derived by using the classic ingredients of white bread, two tablespoons of your average peanut butter, and two tablespoons of your average grape jelly.
To go along with those 430 calories the peanut butter and jelly sandwich also has 20 grams of fat, 60 grams of carbs, 12 grams of protein, 500 mg of sodium, and 3 grams of fiber. In other words – it’s not all that healthy.
If you want to cut down on the calories and increase the peanut butter and jelly’s health profile all you need to do is switch up the ingredients and even cut down on the portion size.
Let’s say you use 45 calorie wheat bread, low sugar jam, and reduced fat peanut butter. Here’s what you’ve not got compared to the 430 calorie traditional sandwich. Now you’re looking at a sandwich with about 190 calories in it compared to 430. Not hard to figure out that’s less than half of the original number. It does utilize one tablespoon of jam and peanut butter compared to two in the original, but you still have more than enough PB&J to go around.
If you want to cut it down even more try using just one slice of bread. That brings the calorie count down to just 154 with a lot less carbs too.
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