Smucker's Uncrustables: Calories, Nutrition and Health Benefits

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One Smucker's Uncrustables Peanut Butter & Grape Jelly sandwich (2 oz) has 210 calories, 6g protein, 28g carbs, 9g fat and 220mg sodium. It is a modest snack, but low in protein and fiber, with 10g of sugar.

Quick Nutrition Facts

Per 1 sandwich (2 oz), Peanut Butter & Grape Jelly

Nutrient	Amount
Calories	210 kcal
Protein	6g
Carbohydrates	28g
Fiber	2g
Sugars	10g
Fat	9g
Sodium	220 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

At 210 calories it is a reasonable snack, and the portion is fixed, which helps. The weak spot is the mix: 28g of carbs from white bread and jelly with only 2g of fiber and 6g of protein, so it does not keep you full for long. Most kids' and adults' lunches pair it with two or three sandwiches' worth of calories once chips and juice are added. Eat it with a piece of fruit and milk or a handful of nuts, and one sandwich becomes a decent small meal. Eating two is about 420 calories and 20g of sugar.

Myth Busters

MYTH #1: Uncrustables are a high-calorie food.

TRUTH: The classic Peanut Butter & Grape Jelly sandwich is 210 calories, which is a normal snack size. It adds up when you eat two or three, or pair it with chips and juice. Smucker's Uncrustables: Nutrition Facts

MYTH #2: They count as a protein snack because of the peanut butter.

TRUTH: One sandwich has 6g of protein, about 12% of the 50g Daily Value. That is useful but small. Add milk, Greek yogurt or an egg if you want it to hold you until the next meal. Smucker's Uncrustables: Nutrition Facts

MYTH #3: They are low in sugar because the jelly layer is thin.

TRUTH: The label lists 10g of total sugar per sandwich, including 8g of added sugar. That is about a third of the AHA's 25g daily added-sugar limit for women. Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich, 10 ct: label data; American Heart Association: Added Sugars

MYTH #4: Every Uncrustables flavor has the same nutrition.

TRUTH: Flavors, sizes and breads vary. The 2 oz classic is 210 calories, but whole wheat, reduced sugar and the larger school or club-store versions all differ, so read the pack. Smucker's Uncrustables: Nutrition Facts

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		210 kcal in a fixed portion is easy to count, but low fiber and 6g protein mean it will not keep you full. Smucker's Uncrustables: Nutrition Facts; Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich, 10 ct: label data
Muscle Gain		Only 6g of protein, so it is a carb snack. Pair it with milk or yogurt to make it useful after training. Smucker's Uncrustables: Nutrition Facts
Diabetes Management		28g of refined carbs and 10g of sugar with 2g fiber digest fast. Pair it with protein and keep it to one. Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich, 10 ct: label data; American Heart Association: Added Sugars
Heart Health		Low saturated fat at 2g and moderate sodium at 220mg, about 10% of the Daily Value, but made with refined bread and added sugar. Smucker's Uncrustables: Nutrition Facts; FDA: Daily Value on the Nutrition and Supplement Facts Labels
PCOS Management		Fast carbs from white bread and jelly tend to spike insulin. A whole-grain sandwich with protein is a better pick. Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich, 10 ct: label data

PERSONALIZED NUTRITION

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Blood Sugar Response to Smucker's Uncrustables

One Uncrustables sandwich brings 28g of mostly refined carbs with 2g fiber and 6g protein. Glucose rises within 30 to 45 minutes and returns to baseline in about two hours; the peanut butter and fat slow the rise a little compared with jelly on white bread alone. Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich, 10 ct: label data

Estimated Blood Sugar Response (1 sandwich, 2 oz)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Eat one sandwich with a protein or fat, such as milk, an egg or a handful of nuts.
Add a piece of fruit or raw vegetables for fiber.
Skip juice or soda with it, which doubles the sugar load.
Take a 10 to 15 minute walk afterwards to bring glucose down faster.

Cultural Significance

Uncrustables began in the mid-1990s in Fergus Falls, Minnesota, when two founders, Kretchman and Geske, built a crustless, sealed sandwich for school lunches. J.M. Smucker bought the business in 1998, and the patent for the sealed sandwich was granted in December 1999. It became a lunchbox and freezer staple in the US. Smucker reported more than $1 billion in annual Uncrustables sales in fiscal 2026 and opened a large plant in McCalla, Alabama in 2024.