Peanut butter and jelly sandwich, with reduced fat peanut butter, on wheat bread
Common food
Photo: Wikipedia
A classic American comfort food, this sandwich layers sweet, fruity jelly over creamy, reduced-fat peanut butter on hearty wheat bread. The combination delivers a satisfying contrast of soft, chewy bread, smooth nut butter, and bright fruit sweetness. Nutritionally, it offers a balanced mix of plant-based protein and fiber, making it more satiating than many quick snacks.
Calorie split: 16% protein · 54% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
It's beloved for its perfect balance of sweet and savory, with a nostalgic, comforting flavor that evokes childhood for many. Its ultimate versatility allows for endless tweaks—different jellies, breads, or additions like banana or honey—making it a customizable staple.
⚠️ Watch-outs & how to enjoy it better
The combination of refined sugars in jelly and carbohydrates in bread can cause a rapid blood-sugar spike. To mitigate this, pair it with a source of additional protein (like a glass of milk) or healthy fat, and choose a low-sugar jelly. Peanut butter is a common allergen, and wheat contains gluten, which are serious concerns for some individuals.
Key benefits
- Provides plant-based protein from peanuts for muscle maintenance.
- Wheat bread offers dietary fiber for digestive health.
- Quick and portable source of energy from carbohydrates.
- Reduced-fat peanut butter lowers overall saturated fat intake.
- Contains micronutrients like magnesium and vitamin E from peanuts.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern PB&J sandwich became a staple in the United States due to a confluence of events: the commercialization of pre-sliced bread, the standardization of peanut butter, and the introduction of concord grape jelly by Welch's in the early 20th century.
Full nutrition (USDA data · scales with serving)
| Water | 25.4 g |
| Energy | 337 kcal |
| Protein | 13.5 g |
| Total lipid (fat) | 11.8 g |
| Carbohydrate, by difference | 47.0 g |
| Fiber, total dietary | 4.6 g |
| Total Sugars | 14.6 g |
| Calcium, Ca | 98.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 80.0 mg |
| Phosphorus, P | 196 mg |
| Potassium, K | 302 mg |
| Sodium, Na | 395 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.27 mg |
| Selenium, Se | 17.0 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.14 mg |
| Niacin | 6.8 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 56.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 49.0 ug |
| Folate, DFE | 62.0 ug |
| Choline, total | 31.3 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 | 38.0 ug |
| Vitamin E (alpha-tocopherol) | 2.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.0 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 | 0.04 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.64 g |
| Fatty acids, total monounsaturated | 5.0 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 4.9 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.5 g |
| PUFA 18:2 | 3.4 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 |
Amino acid profile (per 100g)
Estimated from Peanut butter, chunk style, without salt — USDA does not publish this profile for Peanut butter and jelly sandwich.
| Tryptophan | 0.23 g |
| Threonine | 0.52 g |
| Isoleucine | 0.61 g |
| Leucine | 1.5 g |
| Lysine | 0.67 g |
| Methionine | 0.26 g |
| Cystine | 0.23 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.82 g |
| Valine | 0.77 g |
| Arginine | 2.7 g |
| Histidine | 0.55 g |
| Alanine | 0.90 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.4 g |
| Proline | 1.4 g |
| Serine | 1.5 g |
| Hydroxyproline | 0.04 g |
FAQ
Is a peanut butter and jelly sandwich healthy?
It can be part of a balanced diet. Using whole wheat bread, reduced-fat or natural peanut butter, and low-sugar jelly maximizes its nutritional benefits, providing protein, fiber, and healthy fats. Portion control is key due to its calorie density.
Why is it called PB&J?
It's a simple abbreviation for the two main ingredients: Peanut Butter and Jelly.
What's the best bread for a PB&J?
Soft, sliced white bread is traditional for a classic texture, but whole wheat or multigrain bread adds more fiber and nutrients, making it a more filling and nutritious choice.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.37 kcal/g · 16% calories from protein · 4.6 g fiber · 14.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.