Peanut butter and jelly sandwich, NFS
Common food
Photo: Wikipedia
The classic peanut butter and jelly sandwich is a comforting, handheld staple of American cuisine. It features creamy or crunchy peanut butter and sweet fruit jelly or jam spread between two slices of bread, creating a satisfying contrast of salty, sweet, soft, and slightly sticky textures. With 11.42g of protein and 16.6g of fat per 100g, it provides a more substantial energy source than many sweet sandwiches.
💚 Why it's loved
People love it for its nostalgic, simple perfection—the perfect balance of salty and sweet that hits a deep comfort-food spot. Its ultimate versatility allows for endless personalization, from the choice of bread to the ratio of peanut butter to jelly.
⚠️ Watch-outs & how to enjoy it better
The sandwich can cause rapid blood-sugar spikes due to its high carbohydrate and sugar content, especially on white bread. It is also a common allergen (peanuts) and can be high in sodium and added sugars. To counteract this, choose whole-grain bread for fiber, opt for natural peanut butter without added sugar/salt, use a thin layer of low-sugar jam, and pair it with a side of vegetables or a glass of milk to slow digestion.
Key benefits
- Provides plant-based protein from peanuts for muscle maintenance.
- Offers quick energy from carbohydrates and natural sugars.
- Contains monounsaturated fats from peanuts, which are heart-healthy.
- Requires no cooking, making it an ultra-convenient meal or snack.
- Highly customizable with different breads, nut butters, and fruit spreads.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of peanut butter and jelly became popular in the U.S. after both ingredients became cheaper and more widely available following World War II, and the U.S. military included them in soldiers' rations.
Full nutrition (scales with serving)
| Water | 24.8 g |
| Energy | 361 kcal |
| Protein | 11.4 g |
| Total lipid (fat) | 16.6 g |
| Carbohydrate, by difference | 45.2 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 15.0 g |
| Calcium, Ca | 128 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 64.0 mg |
| Phosphorus, P | 157 mg |
| Potassium, K | 232 mg |
| Sodium, Na | 368 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 13.7 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.19 mg |
| Niacin | 6.3 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 85.0 ug |
| Folic acid | 46.0 ug |
| Folate, food | 39.0 ug |
| Folate, DFE | 117 ug |
| Choline, total | 27.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 2.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.76 g |
| Fatty acids, total monounsaturated | 7.8 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 7.5 g |
| MUFA 20:1 | 0.17 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 4.6 g |
| PUFA 18:2 | 4.4 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Why is it called 'NFS'?
In nutrition databases, 'NFS' stands for 'Not Further Specified.' It means the data is for a generic version of the food without specifying brands, exact ingredients, or preparation details.
Is a PB&J sandwich healthy?
It can be part of a balanced diet. Its healthiness depends on the ingredients: whole-grain bread, natural peanut butter, and low-sugar jam make it a good source of protein, fiber, and healthy fats. Using white bread and sugary spreads makes it less nutritious.
How can I make a PB&J less messy?
Spread a thin layer of peanut butter on both slices of bread before adding the jelly in the middle. The peanut butter acts as a moisture barrier, preventing the jelly from soaking into the bread and making it soggy.