When you prepare peanut butter and jelly sandwich on a whole wheat bread made with two tablespoons of peanut butter and two two tablespoons of grape jelly, it sums up to a whopping 530 calories, 74 grams of carbs, 460 mg of sodium, 35 grams sugar and 20 grams of fat. According to research, it has been stated that although there are fat content present in peanut butter, this fat is however primarily monounsaturated fats. This simply means that the fat can help lower bad cholesterol and reduce inflammation in the body.

How many calories in a peanut butter and jelly sandwich

Peanut butter and jelly carbs

Serving size: 1 sandwich

Serving weight: 3.3oz (93g)

Nutrient   Value       Percentage Goal

Calories 327.4     _

Total Carbs   42.2g           140.8%

  Net Carbs       39.3g          131.2%

  Diab. Net Carb 39.3g                 _

  Fiber.       2.9g                 _

  Sugar              12.1g                 _

  Sugar Alcohols _ _

Protein                10.3g            7.9%

Fat               14.2g            10.9%

  Cholesterol  _             _

Are peanut butter and jelly sandwiches Good for weight loss?

Whether you like the chunky or creamy versions, peanut butter is almost not the first thing you reach for when you are on a diet plan. Although, it is rich in protein, peanut butter is also has a high content, as it contains almost one hundred calories in tablespoon.

However, research suggests that consuming peanut butter might not stop you from losing weight. This is to say that consuming it might even help you shed pounds.

Study shows that a diet that contains high level of monounsaturated fats, for example the ones that are found in nuts, may help people lose weight and as well prevent heart disease and other health conditions. Another study shows that regular consumption of nut slightly lowers the risk of weight gain and obesity. However, an ongoing research states that there is a strong evidence that peanut butter is an effective weight-loss tool when eaten in moderation.

There are two ways by which peanut butter works to help you lose weight: first is by helping control your appetite and second, by suppressing blood sugar. Peanut butter tends to keep you fuller, for long. Feeling full will however led to eating less which will result in more efficient weight loss. There are certain foods that can cause a spike in your blood sugar. These include processed and starchy foods (most especially). Study shows that unstable blood sugar could lead to obesity and diabetes. Interestingly, peanut butter, despite its delicious texture and natural sweetness has a low glycemic index. This is to say that consuming peanut butter is a way of taking fats as well as protein and fiber without sending your blood sugar levels into a tailspin.

See also  4 Garlic Cloves Equals How Many Tablespoons Of Minced Garlic?

Research has however shown that eating a serving (that is two tablespoons) of peanut butter with a meal helps to stabilize the glycemic effect of the meal that was otherwise high on the glycemic index.


When you want to purchase a peanut butter for the purpose of weight loss, be sure to look at the label. This is so because some peanut butter brands have tons of added sugar as well as salt, and preservatives.

Make sure to get the natural, organic peanut butter brands as they are the best to choose if you are looking to lose weight. Read the nutrition labels so as to find the lowest amounts of sodium and added sugar.

It is also very important to knowe that some peanut butter brands advertise their product as a “peanut butter spread” instead of simply “peanut butter,” this gives them license to add all sorts of other ingredients and sugar.

Also note that crunchy peanut butter are essential to your health. This is because they contain more fiber and folate. both of which are essential to your health. The creamy peanut butter choices may offer a tad more protein content, chboosing fiber over protein may have the same filling effect. It will also help in promoting good digestion.

What happens if you eat peanut butter and jelly everyday?

1. It could increase your inflammation levels

Research shows that peanuts are rich in omega-6 fats, which could help to stimulate the production of inflammatory mediators. Omega-3 fats are not present in peanuts, which normally help in counteracting the inflammation. So therefore, it is important that your diet contains a wealth of omega-3-rich foods, which may include oily fish such as salmon, also healthy oils like flaxseed, and chia seeds.

2. It may increase your risk of exposure to pesticides

Some farmers when producing peanut can go heavy on the pesticides and herbicide use. Report shows that over 94 percent of planted acres of peanuts are covered in herbicides. The problem nor is that peanuts have a very light shell, so the chemicals can easily leach in to alter the original smell. Exposure to pesticides has been linked to birth defects and impaired fertility in men.

3. Consuming a peanut butter with hydrogenated oils could damage your cells.

A lot of processed peanut butters use hydrogenated vegetable oils as an emulsifier for more consistency. The danger of this is that hydrogenated oils are “damaged” fats which displace healthier fats in cellular membranes there by causing inflammation and also making it hard for your hormones to communicate with cells.

4. There is a small chance you could consume mold.

Personally, I do not recommend peanut products because of their susceptibility to invasions by fungi and mold. Aflatoxin, which is a fungus that is common to peanut products, can cause developmental delays in children. Not only that, over time it coud lead to a high risk of liver cancer. There is however a solution to this. Light roasting helps to protect peanuts against aflatoxin. It is however advisable that you should be vigilant when purchasing peanut butter as only major commercial brands of peanuts and peanut butters should be purchased. It is also advisable that you discard nuts that look moldy, discolored, or shriveled. You can as well choose different nut butters such as almond or cashew.

See also  Can you substitute all-purpose flour for 00 flour?

Peanut butter and jelly sandwich protein

One serving of peanut butter contains approximately 8 grams of protein. When you choose two slices of whole wheat bread, it can add an additional 1-3 grams, depending on the brand. Proteins are considered body building foods and they serve many important functions. Some of which includes: proper growth and repair of worn out tissues, contributing to healthy hair, skin, as well as nails, acting as hormones, contributing to healthy immune function, and so on! Also, consuming protein with every meal can help you manage your weight as it helps to keep you full long between meals.

Peanut butter calories

Peanut butter is quite high in fat and calories. For instance, a tablespoon of peanut butter contains 90 calories and 8 grams of fat. And if you prefer a thick layer of peanut butter on your toast, then you might be consuming more calories than you think you need.

Calories in turkey sandwich

Smoked turkey on whole grain bread contains lesser amount of calories and fat. It contains 99% fat-free turkey with lettuce, tomato, mayo and mustard, altogether, it contains 560 calories, 2.5 grams of saturated fat, 1,960 mg of sodium as well as 17 grams of total fat.

Peanut butter sandwich nutrition

Several variables determines the nutrition of your peanut butter sandwich. Some has a high nutritional values than others due to some variables. These variables are listed below:

1. The bread you use, particularly whether it is a white or whole grain bread.

2. The amount of peanut butter you use, which can vary significantly.

3. What you choose to add (you can decide to add something sweet like honey, jelly, jam or fruit).

1. Bread

There is a difference between white bread and whole wheat bread. The difference is that whole wheat bread has twice as much protein as white bread. This is because whole wheat bread is produced from flour which includes the bran and germ. This is essential because both bread and peanut butter are incomplete proteins. This is because they lack certain essential amino acids, but when combined, they create a complete protein. Due to obvious reasons, whole wheat bread is a better pair for peanut butter than white bread.

2. Protein

A slice of whole wheat bread contains roughly about 4 grams of protein. On the other hand, a slice of white bread has just 2 grams of protein. An ounce of peanut butter which is about two tablespoons, contains roughly about 7 grams of protein. The 8 grams of protein in two slices of wheat bread therefore makes 15 grams of protein in the sandwich. While a sandwich with just one ounce of peanut butter made from white bread would contain just 11 grams.

3. Carbohydrate

A slice of bread contains roughly about 12 or 13 grams of carbohydrates be it white or whole wheat. According to research, a slice of whole wheat contains 3 times as much dietary fiber as white bread. This is significant because the soluble fiber present in whole wheat bread can help to lower blood sugar and cholesterol levels. Also, an ounce of peanut butter contains roughly about 6 grams of carbohydrate, 2 of which are dietary fiber. Study shows that men need at least 30 grams of fiber each day and women need at least 20.

See also  Is It Possible To Eat A Brown Avocado?

4. Fat

Study shows that most of the calories in peanut butter come from fat. One ounce contains roughly about 16 grams of total fat. The natural brands have slightly less saturated fat, which is why the oil rises to the top. However, most of the fat in peanut butter of any kind is healthy monounsaturated fat. Bread also contains little fat, which is about 1 gram per slice.

5. Fruit

It is evident that the best way to add extra nutrition to your peanut butter sandwich is to use raw fruit. As it is, half a banana sliced up and included in your sandwich adds nothing less than 210 mg of potassium, or roughly about 5% of the recommended daily intake. Also, a whole cup of raw strawberries provides roughly about 220 mg of potassium and less than 7 grams of sugar.

Protein in peanut butter sandwich

Peanut butter sandwich is rich in protein. With a single slice of bread, it instantly gives you 10 grams of protein before you even add the filling.

Carbs in jelly

Serving size: 1 tablespoon

Serving weight: 0.7oz (19g)

Nutrient                 Value    Percentage goal

Calories.              52.1 _

Total carbs. 12.9g     43.0%

  Net Carbs info 12.6g     42.1%

  Diab. Net carbs info 12.7g.   _

  Fiber     0.2g         _

  Starch _ _

  Sugar.    9.1g       _

  Added Sugar    12.3g.       _

  Sugar Alcohols.   0.1g.   _

Protein 0.1g     0.1%

Fat 0.0g 0.0%

  Cholesterol _ _

Glycemic load   6.5 _

Turkey sandwich with cheese calories

A simple sandwich that contains just 2 ounces of turkey and two slices of white bread contains about 210 calories. It is however necessary to state that how you make your turkey sandwich matters as the calorie content most times vary accommodating to how you make it.

Your choice of bread can make a big difference in the total number of calories in your turkey sandwich. Two regular slices of commercial white bread adds approximately 150 calories, but once you put your turkey on a pretzel roll, it adds 220 calories.

Peanut butter and jelly calories white bread

A sandwich made from 2 tablespoons of peanut butter plus 1 tablespoon of any flavor of jelly as well as 2 slices of white bread has the following nutritional benefits:

1.  376 calories

2. 13 grams of protein

3. 3.5 grams of dietary fiber

4. 18 grams of fat

5. 20% of the recommended daily intake of vitamin E

6. 27% of folate

7. 42% of niacin

8. 14% of the daily intake of calcium and magnesium.

Peanut butter and bread calories

Below is the nutritional information per slice, based on 12 slices:

Calories: 125

Fat: 4 grams

Carbs: 20 grams

Fiber: 3 grams

Protein: 4.5 grams

Cholesterol: 0 mg


Please enter your comment!
Please enter your name here