Make a Healthier Peanut Butter and Jelly Sandwich

Cooking and Meal Prep Cooking How to Make a Healthier Peanut Butter and Jelly Sandwich By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She’s a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on July 27, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Facebook Twitter Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Take two slices of fluffy white bread, slathered with peanut butter, and a few spoonfuls of jelly and you just made a typical peanut butter and jelly sandwich. For generations, people have enjoyed this simple but irresistible combination of savory and sweet flavors. A classic PB&J can take you back to fond childhood memories of lunchtime in the school cafeteria. However, as an adult, reconsidering some of the details can help you create a more sophisticated version of this old favorite. Are Peanut Butter and Jelly Sandwiches Healthy? Although peanut butter and jelly sandwiches aren’t necessarily the most nutritious choice, they do have some redeeming qualities, including the heart-healthy monounsaturated fats found in peanut butter. Depending on the ingredients you choose, PB&J’s have the potential to be filling and delicious, while still fitting into a healthy lifestyle. The sandwich is also perfect for an athlete’s post-workout snack. Here are some ways to modify your sandwich for better nutrition. Pick a Better Bread Standard store-bought white bread is made with refined flour, which means the grain is stripped of its bran and germ layers before being ground into flour. Bread made with refined flour lasts longer than whole-wheat versions and has a soft, light texture that so many people love. The nutritional value of white bread is subpar to whole wheat because several nutrients are removed during the refining process. While certain vitamins are added back in by enriching the flour, you’re unlikely to get the same fiber, protein, iron, calcium, B vitamins, and other nutrients from white flour. The simple change of swapping white bread for 100% whole-grain bread brings more health benefits to your sandwich, along with a nice nutty flavor. Most grocery stores carry several varieties of whole-grain bread so you can opt for regular whole-wheat bread, delicious spelt bread, or a loaf made with a flavorful mixture of whole grains, including barley and oats. If you’re gluten-free, look for high-fiber loaves made with sprouted grains or rice. If you prefer the look and texture of white bread to whole wheat, you may be able to find white bread versions that are still technically made of whole grains. “Whole-grain white bread” is made from a type of wheat that is lighter in color and has a milder flavor. Luckily, this option is just as healthy as bread made from brown whole wheat flour. Bread Calories, Nutrition Facts, and Health Benefits Think Beyond Peanut Butter Once you’ve upgraded to a higher-fiber bread, it’s time to shop for peanut butter. Peanut butter is a wholesome product with several nutritional benefits, just watch out for added sugar and hydrogenated fats hidden on the Nutrition Facts Label. Opt for natural versions of smooth or chunky peanut butter with no added ingredients. Peanut Butter Nutrition and Health Benefits To switch things up, experiment with nut butters made from tree nuts rather than peanuts, such as almond butter. Almond butter has a pleasant, light flavor that goes well with whole grains. Peanut butter and nut butters are filling and provide nutrients that go beyond the typical healthy fats and protein, such as polyphenols and other antioxidants. If you’ve been advised to avoid sodium, choose a brand that doesn’t contain added salt. Some stores let you grind your own fresh peanut butter or nut butter right in the store. Check the bulk food aisle for this option. Making nut butter yourself helps you avoid added salt, sweeteners, or preservatives. Choose Your Jelly Wisely Most brands of jelly are made from fruit juice, sugar, and pectin. Unfortunately, processed jelly is often devoid of fiber and high in added sugars. For maximum nutrition, look for reduced-sugar jam instead of jelly. These fruit spreads are made with just the fruit and no added sugar. You may be pleasantly surprised to discover that low-sugar jams are deliciously sweet and flavorful. Another option is to substitute the jelly with fresh fruit slices or chopped dried fruit. Sliced banana is delicious with peanut butter, as are raisins, chopped prunes or dried apricots, or thinly sliced apples. Have fun experimenting with different ingredients as you build your very own masterpiece. Add a Health-Booster Make PB&Js a little more interesting with the addition of fun toppings. Boost your sandwich with healthy extras, like a sprinkle of cinnamon or ground flaxseeds. Include chopped walnuts, slivered almonds, chia seeds, or sunflower seeds for some added crunch and omega-3s. Peanut butter and jelly sandwiches don’t have to be boring. Take your lunch from traditional to gourmet, using the original PB&J for inspiration. A Word From Verywell Healthy eating is all about balancing nutritious choices with treats. For many people, peanut butter and jelly is a classic “comfort food.” If you don’t want to alter your all-time favorite sandwich, it’s OK to leave it as is. Instead, focus on choosing a healthier side (like an apple rather than potato chips) or a better beverage (such as a glass of water instead of a soda). Enjoy your PB&J whichever way you like it best. 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Byrd L. White whole wheat bread – Is it really a whole grain? MSU Extension. Michigan State University. Arya SS, Salve AR, Chauhan S. Peanuts as functional food: a review. J Food Sci Technol. 2016;53(1):31-41. doi:10.1007/s13197-015-2007-9 By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She’s a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit