How Many Calories in a Peanut Butter and Jelly Sandwich?

November 11, 2023
David Sunnyside

Peanut butter sandwiches are a lip-smacking burst of deliciousness that can curb your hunger instantly. They are also a great source of protein and energy. They were even used as soldier rations during World War II. If a simple sandwich can be good enough to power soldiers, it can definitely do wonders for you. It can even replace your pre-workout meal!

The number of calories in a peanut butter and jelly sandwich varies depending on the type of bread, amount and kind of peanut butter, as well as any add-ons. For instance, 2 tablespoons of smooth peanut butter has 188 calories. A tablespoon of jelly, jam or honey has 60 calories. Similarly, if you add banana slices, they will have 100 calories.

To make your PB&J healthier, choose a nutrient-packed type of bread like whole grain or sprouted bread. You can also switch to natural peanut butter, which is lower in fat and sodium. You can also use other nut or seed butters, but they will have different calorie counts.

You can also add granola or pretzels to give your sandwich an extra crunch. This will increase the fiber content and provide more nutrients. You can even try adding some fresh fruits like strawberry slices, sliced apples or mashed bananas to your PB&J. This will provide more energy and reduce the sugar content of your sandwich.

David Sunnyside
Co-founder of Urban Splatter • Digital Marketer • Engineer • Meditator
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