Peanut butter and jelly sandwich, with regular peanut butter, regular jelly, on white bread
Common food
Photo: Wikipedia
A classic PB&J is a nostalgic comfort food: two slices of soft white bread slathered with creamy peanut butter and sweet fruit jelly. Each bite delivers a satisfying contrast of smooth, salty nuttiness and bright, jammy sweetness. While a staple at 361 kcal per 100g, it's a quick energy source with a moderate 11.4g of protein.
💚 Why it's loved
People adore the PB&J for its perfect balance of salty and sweet, soft and creamy textures, and its deep cultural ties to childhood, school lunches, and simple American comfort.
⚠️ 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, choose whole-grain bread for more fiber, use natural peanut butter with no added sugar, and pair the sandwich with a side of vegetables or a piece of fruit to slow sugar absorption.
Key benefits
- Quick and convenient source of energy.
- Provides plant-based protein from peanuts.
- Contains healthy monounsaturated fats.
- A familiar, comforting taste for all ages.
- Highly customizable with different breads, nut butters, and jams.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern PB&J sandwich became a household staple in the U.S. after a 1901 recipe published by Julia Davis Chandler, coinciding with the commercialization of both pre-sliced bread and shelf-stable peanut butter.
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
Is a peanut butter and jelly sandwich healthy?
It can be part of a balanced diet. Its healthiness depends on the ingredients: using whole-grain bread, natural peanut butter (no added sugar/hydrogenated oils), and low-sugar fruit spread significantly improves its nutritional profile by adding fiber and reducing added sugars.
Why does my peanut butter and jelly sandwich make me thirsty?
The combination of salty peanut butter and sugary jelly can be dehydrating. The sodium draws water into your bloodstream, and the sugar can affect fluid balance. Drinking a glass of water alongside it can help.
What is the best bread for a PB&J to avoid a sugar crash?
Choose a dense, whole-grain or whole-wheat bread. The higher fiber content slows down the digestion and absorption of the carbohydrates from both the bread and the jelly, leading to more stable blood sugar levels and sustained energy.