Peanut butter and jelly sandwich, with regular peanut butter, regular jelly, on wheat bread
Common food
Photo: Wikipedia
A classic American staple, the PB&J sandwich is a simple yet satisfying combination of creamy or crunchy peanut butter and sweet fruit jelly, typically grape or strawberry, slathered between two slices of soft wheat bread. It delivers a comforting contrast of salty, savory, and sweet flavors with a chewy, slightly sticky texture. Nutritionally, it provides a solid balance of protein and carbohydrates for quick energy, with the wheat bread adding a touch of fiber.
Calorie split: 13% protein · 46% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting simplicity—a taste of childhood that requires no culinary skill. It's a versatile, portable meal that can be adapted to any taste, from choosing chunky peanut butter to using homemade jam on artisanal bread.
⚠️ Watch-outs & how to enjoy it better
It can cause blood-sugar spikes due to the refined carbs in white bread and sugar in jelly, and is a common allergen for those with peanut or wheat sensitivities. To counteract this, use 100% whole-grain bread for more fiber, opt for natural no-sugar-added peanut butter, choose low-sugar fruit spreads, and pair it with a side of Greek yogurt or an apple to add protein and slow digestion.
Key benefits
- Good source of plant-based protein from peanuts
- Provides quick energy from carbohydrates
- Wheat bread offers dietary fiber
- No cooking required, making it an ultra-convenient meal
- Highly customizable with different nut butters, jellies, and bread types
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of peanut butter and jelly became a national phenomenon in the U.S. after peanut butter was included in soldiers' rations during World War II, as it was a non-perishable source of protein.
Full nutrition (USDA data · scales with serving)
| Water | 25.5 g |
| Energy | 360 kcal |
| Protein | 12.5 g |
| Total lipid (fat) | 16.8 g |
| Carbohydrate, by difference | 43.2 g |
| Fiber, total dietary | 4.5 g |
| Total Sugars | 14.9 g |
| Calcium, Ca | 102 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 79.0 mg |
| Phosphorus, P | 186 mg |
| Potassium, K | 270 mg |
| Sodium, Na | 363 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.23 mg |
| Selenium, Se | 16.0 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.17 mg |
| Niacin | 6.4 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 64.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 56.0 ug |
| Folate, DFE | 69.0 ug |
| Choline, total | 31.2 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) | 3.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 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 | 0.75 g |
| Fatty acids, total monounsaturated | 7.8 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 7.4 g |
| MUFA 20:1 | 0.17 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 4.4 g |
| PUFA 18:2 | 4.3 g |
| PUFA 18:3 | 0.09 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 sandwich healthy?
It can be part of a balanced diet. Its healthiness depends heavily on the ingredients: using whole-grain bread, natural peanut butter without added sugar or hydrogenated oils, and low-sugar fruit spread significantly improves its nutritional profile.
Why does my peanut butter and jelly sandwich get soggy?
The moisture from the jelly migrates into the bread. To prevent this, you can spread a thin layer of peanut butter on both slices of bread first, creating a barrier before adding the jelly to the center.
What is the best bread for a PB&J?
This is subjective, but classic soft white sandwich bread is traditional for its mild flavor and texture. For a healthier option, 100% whole wheat or multigrain bread adds fiber and nutrients. Sourdough can also work for a tangier, sturdier base.
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 3.60 kcal/g · 14% calories from protein · 4.5 g fiber · 14.9 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: 1.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.