How Many Calories in a Peanut Butter Sandwich?

March 16, 2024
David Sunnyside

A peanut butter sandwich is one of the most beloved foods in American homes. It is a fast and easy meal for kids, a snack for adults or even a protein-packed pre-workout bite. It also provides a range of nutrients that can help you stay healthy.

However, the number of calories in a peanut butter and jelly (PB&J) sandwich can vary depending on the ingredients used and the portion size. For example, a deli sandwich consisting of two slices of white bread, two ounces of black forest ham and a tablespoon of mayonnaise contains around 380 calories.

The calorie count of a typical PB&J will depend on the type and brand of peanut butter, jam or preserves you choose and the types of bread used. In general, a PB&J sandwich can be made healthier by choosing a lower-calorie peanut butter such as low-fat or reduced-sodium versions. In addition, by using whole grain or whole wheat bread instead of white and using a smaller amount of peanut butter and jam, you can save yourself some calories.

You can also add some extra nutrients to your PB&J by replacing the grape or strawberry jam with another option such as a blueberry or peach spread. Just make sure you read the label of any products you choose to ensure they are low-sugar, high-protein options. If you're allergic to nuts, sunflower seed butter can also be a great substitute for the classic PB&J.

David Sunnyside
Co-founder of Urban Splatter • Digital Marketer • Engineer • Meditator
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram