Pbj

Snack

Item Rating: 63/100

1 serving (100 grams) contains 350 calories, 10.0 grams of protein, 15.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		833.3
% Daily Value*
Total Fat		35.7 g	45%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		714.3 mg	31%
Total Carbohydrates		107.1 g	38%
	Dietary Fiber	7.1 g	25%
	Sugars	47.6 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		3.6 mg	20%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 321 cal (38.0%)

Protein: 95 cal (11.3%)

Carbs: 428 cal (50.7%)

About Pbj

A PB&J (peanut butter and jelly) sandwich is a quintessential American comfort food, typically made with bread, peanut butter, and fruit jelly or jam. Originating in the early 20th century and gaining popularity during WWII, it became a staple due to its affordability and nutrient density. Nutritionally, an average PB&J sandwich delivers approximately 350 calories, 10g of protein, 45g of carbohydrates, and 15g of fat, along with 3g of fiber. It also provides small amounts of calcium (40mg) and iron (1.5mg), though it lacks significant vitamin C or D content. It is a satisfying snack or meal option due to its balanced macronutrient profile and energy density.

Health Benefits

• Rich in protein (10g), which supports muscle repair and growth.
• Provides dietary fiber (3g) from bread, offering benefits for digestion and gut health.
• Contains healthy fats from peanut butter, contributing to satiety and heart health.

Dietary Considerations

Allergens: Contains peanuts, gluten (if non-gluten-free bread is used)

Suitable for: Vegetarian diets

Not suitable for: Nut-free diets, gluten-free diets (unless gluten-free bread is used), low-carb diets

Selection and Storage

Store PB&J sandwiches in an airtight container at room temperature for up to 4 hours or refrigerate for up to 24 hours to maintain freshness.

Common Questions About Pbj Nutrition

How many calories and nutrients are in a PB&J sandwich?

A typical PB&J sandwich has about 350 calories, 10 grams of protein, 45 grams of carbohydrates, and 15 grams of fat. It also contains 3 grams of fiber, 20 grams of sugar, and 300 milligrams of sodium, though these values can vary based on the bread, peanut butter, and jelly used.

Is PB&J compatible with a low-carb or keto diet?

PB&J is generally not compatible with a low-carb or keto diet due to its high carbohydrate content, which is around 45 grams per serving. Much of these carbs come from the bread and the sugar in the jelly, far exceeding the limits of a standard keto diet.

Is PB&J healthy, and what are its benefits or concerns?

PB&J can provide a good balance of carbohydrates, fat, and protein, which makes it an energy-rich meal, especially before physical activity. However, its high sugar and sodium content may be a concern for individuals watching their sugar intake or blood pressure. Opting for whole grain bread, natural peanut butter, and low-sugar jelly can make it a healthier choice.

What is the recommended portion size for a PB&J sandwich?

A single PB&J made with 2 slices of bread, approximately 2 tablespoons of peanut butter, and 1 tablespoon of jelly is considered one serving, providing around 350 calories. For smaller calorie or sugar intake, you can use one slice of bread for an open-faced version or reduce the jelly amount.

How does PB&J compare to other snack options like granola bars or trail mix?

PB&J typically provides more protein (10g) and fat (15g) than standard granola bars but is higher in carbohydrates and sugar when compared to trail mix with nuts. It can be more filling due to the bread, making it a better option for those needing sustained energy, while granola bars or trail mix can be more portable and low-carb-friendly.

Data Sources & Scientific References