It’s super easy to calculate the calories in an average peanut butter and jelly sandwich. Just remember there are some factors that send the calorie count through the roof! We can help you enjoy this childhood treat as a low calorie snack.
How many calories in a slice of bread?
Let’s start with the bread.
The average slice of white bread has 70 calories so times this by 2 and the calories in your pb&j skyrocket to 140 calories with bread alone.
Now, if you’re like me, you know that pb&j tastes amazing between two slices of soft potato bread. The problem with potato bread is that it packs a whopping 90 calories per slice.
That’s almost 200 calories before we even spin the lid off the jelly!
Instead try a low calorie bread like these…
While these slices remain well under the typical 70 calories, Pepperidge Farm’s Very Thin Whole Wheat slices have only 40 calories per slice. This is by far the lowest calorie count I can find.
*** Hey, use our calorie calculator to find out how many calories you need to lose weight.****
Best low calorie Jelly for a pb&j sandwich
We are going to calculate how many calories are in a pbj sandwich, but remember we need to know how many calories are in the average sandwich first, so let’s move on to the jelly.
If you use one table spoon of Smucker’s it will add 50 calories in your pbj. Use less and you can save yourself 25 calories. This jelly contains high fructose corn syrup which has been linked to over eating and weight gain.
Try Smucker’s Natural Fruit Spread instead.
This one boasts no high fructose corn syrup and only 40 calories per table spoon.
So far you can see how many calories is in peanut butter and jelly sandwich depends on you!
Choosing the right peanut butter for a low calorie PBJ sandwich
Avoid peanut butter with added sugar like Skippy.
Don’t be fooled by the front label which boasts what’s NOT in their product, but what about the back label?
I see added sugar and 190 calories per 2 tablespoons. Most peanut butter and jelly sandwiches contain about a tablespoon, so add between 80 to 95 calories for your peanut butter and jelly sandwich.
Jif Natural may seem like a decent alternative, but still contains sugar!
Remember, nuts are high calorie so try to stay away from added sugar.
How many total calories in pb&j?
2 Slices of white bread – 140 calories
1 tbs Jelly – 50 calories
1 tbs Peanut Butter – 90 calories
The total calories in a peanut butter and jelly sandwich is 280 calories!
Nearly 300 calories is in a peanut butter and jelly sandwich. We will show you how to make a low calorie alternative to the average PB&J.
How to make a low calorie PBJ sandwich
- Use a low calorie bread.
- Look for jelly with no high fructose corn syrup
- Use less jelly
- Find peanut butter with no added sugar
- use less peanut butter
Low Calorie PB&J Sandwich Hack!
Smucker’s Uncrustables contains no high fructose corn syrup and is a low calorie way to enjoy PBJ.
Only 210 calories per PB&J sandwich!
We hope you enjoyed our calorie breakdown of a peanut butter and jelly sandwich.
Use our calorie calculator to find out how many calories you need to lose weight.