Peanut butter and jelly sandwich, with regular peanut butter, reduced sugar jelly, on white bread
Common food
Photo: Wikipedia
A classic American comfort sandwich, it layers creamy, salty peanut butter with sweet, fruity jelly between soft slices of white bread. The texture is a satisfying contrast of smooth spread and pillowy bread, while the nutrition offers a solid protein boost from the peanuts. This particular version, with reduced-sugar jelly, moderates the sweetness while keeping the iconic flavor profile.
Calorie split: 13% protein · 45% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
It's beloved for its perfect balance of salty and sweet, and its nostalgic, no-fuss simplicity that evokes childhood. The combination is so iconic it's become a cultural staple for quick lunches and comfort food.
⚠️ Watch-outs & how to enjoy it better
The white bread and jelly can cause a rapid blood-sugar spike, and peanuts are a top allergen. To counteract this, pair the sandwich with a source of fiber or fat like an apple or a handful of carrots, or choose whole-grain bread for slower digestion.
Key benefits
- Provides plant-based protein from peanuts.
- Quick source of energy from carbohydrates.
- Reduced sugar jelly lowers overall sugar intake.
- No cooking required, making it a fast meal or snack.
- Peanuts offer monounsaturated fats.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known peanut butter and jelly sandwich recipe appeared in a 1901 Boston cooking school magazine, but it didn't become a household staple until after World War II, when soldiers combined their rations of peanut butter and jelly.
Full nutrition (USDA data · scales with serving)
| Water | 30.6 g |
| Energy | 341 kcal |
| Protein | 11.4 g |
| Total lipid (fat) | 16.6 g |
| Carbohydrate, by difference | 39.5 g |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 11.1 g |
| Calcium, Ca | 127 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 63.0 mg |
| Phosphorus, P | 158 mg |
| Potassium, K | 233 mg |
| Sodium, Na | 363 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 13.7 ug |
| Vitamin C, total ascorbic acid | 2.7 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.19 mg |
| Niacin | 6.3 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 88.0 ug |
| Folic acid | 46.0 ug |
| Folate, food | 41.0 ug |
| Folate, DFE | 120 ug |
| Choline, total | 26.6 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 | 27.0 ug |
| Vitamin E (alpha-tocopherol) | 2.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| 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 |
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 PB&J a good source of protein?
Yes, it provides a decent amount of plant-based protein, primarily from the peanut butter, making it a more satisfying snack than plain bread and jelly.
How can I make it healthier?
Use 100% whole-grain or sprouted bread, choose natural peanut butter with no added sugar or hydrogenated oils, and opt for a fruit spread with no added sugar.
Why is it so popular in the US?
Its popularity surged post-WWII due to the combination of affordable, shelf-stable ingredients (peanut butter and jelly) and the rise of school lunch programs.
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 3.41 kcal/g · 13% calories from protein · 2.9 g fiber · 11.1 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: 1.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.