Uncrustables Peanut Butter & Grape Jelly Calories: Nutrition and Sugar

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One Smucker's Uncrustables Peanut Butter & Grape Jelly sandwich (58 g) has 210 calories, 6 g protein, 28 g carbs, 9 g fat and 220 mg sodium. 10 g of its sugar, 8 g of it added, comes mostly from the bread, peanut butter and grape jelly. It is a quick shelf-stable-style lunchbox snack, not a meal, and it has little fiber.

Quick Nutrition Facts

Per 1 sandwich (2 oz)

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 6 g of protein from peanut butter helps a little. The weak spots are the 2 g of fiber and 8 g of added sugar, which is about a third of the American Heart Association's 25 g daily limit for women. The refined white-style bread also means it digests quickly. Most people eat it alone and are hungry again within an hour or two. Pair one with a piece of fruit or a glass of milk, or eat it as part of a meal, and it works fine. A single sandwich is not the problem; two or three a day can pass 600 calories with very little fiber.

Myth Busters

MYTH #1: Uncrustables are just a healthy peanut butter sandwich.

TRUTH: A homemade PB&J on wheat bread with reduced-fat peanut butter is about 190 kcal with 8 g protein, while an Uncrustable is 210 kcal with 6 g protein and only 2 g fiber. It is an ordinary packaged snack, not a health food. It is fine in a balanced day. Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich: nutrition facts and ingredients; Peanut Butter and Jelly Sandwich, reduced fat peanut butter, on wheat bread (USDA FoodData Central record)

MYTH #2: Uncrustables are very high in sugar compared with a normal PB&J.

TRUTH: One sandwich has 10 g of total sugar and 8 g of added sugar. That is meaningful but not extreme, and a homemade PB&J made with a generous layer of jelly can land in the same range. The amount of jelly drives the number. Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich: nutrition facts and ingredients; How Much Sugar Is Too Much?

MYTH #3: They contain high fructose corn syrup.

TRUTH: Smucker's states that Uncrustables products do not contain high fructose corn syrup. The sweetness comes from sugar and grape juice in the jelly, sugar in the bread and peanut butter. Uncrustables Nutrition Facts FAQ; Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich: nutrition facts and ingredients

MYTH #4: They are safe for anyone with a peanut or wheat allergy if you scrape off the filling.

TRUTH: No. Peanuts and wheat are both major allergens in this sandwich, and the bread and filling are sealed together. Anyone with a peanut or wheat allergy should avoid it. EWG Food Scores: Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich; Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich: nutrition facts and ingredients

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		210 kcal fits a snack budget, but 2 g of fiber means it does not keep you full for long. Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich: nutrition facts and ingredients
Muscle Gain		6 g of protein is low for a muscle-building snack. Add milk, yogurt or a second protein source. Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich: nutrition facts and ingredients
Blood Sugar Control		28 g of carbs with 8 g added sugar and little fiber raises glucose quickly, though the peanut butter fat slows it somewhat. Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich: nutrition facts and ingredients; Added Sugar in the Diet
Heart Health		2 g saturated fat and 220 mg sodium are moderate. The 8 g of added sugar adds up if you eat several a day. Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich: nutrition facts and ingredients; How Much Sugar Is Too Much?
Convenience and Kids' Lunches		Individually wrapped, thaws by lunchtime and needs no prep, which is why it works for school and travel. Uncrustables Nutrition Facts FAQ

PERSONALIZED NUTRITION

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Blood Sugar Response to Smucker's Uncrustables Peanut Butter & Grape Jelly

One sandwich has 28 g of carbs, 8 g of added sugar and only 2 g of fiber, so glucose rises within 30 to 45 minutes. The peanut butter fat and protein flatten the peak a little compared with jelly on plain bread, and levels are back near baseline after about two hours. Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwich: nutrition facts and ingredients; Added Sugar in the Diet

Estimated Blood Sugar Response (1 sandwich, 58 g)

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

How to flatten the spike

Eat it with a protein or fiber partner such as an apple, carrot sticks or a glass of milk.
Have it after a meal rather than alone on an empty stomach.
Pick the Whole Wheat or Reduced Sugar version if you eat them often and check the pack.
A 10 to 15 minute walk afterwards brings glucose down faster.

Cultural Significance

Uncrustables are a US lunchbox staple: a crustless, sealed, crimped-edge sandwich that thaws in a bag by lunchtime. The J.M. Smucker Company sells them frozen in grocery stores in the US, and the peanut butter and grape jelly flavour is the classic 2 oz original. They became popular with parents for school lunches and with adults for road trips, sports events and office drawers. Strawberry is the main alternative flavour, and Smucker's also sells larger and lower-sugar versions.

Compare & Substitute

Smucker's Uncrustables Peanut Butter & Grape Jelly vs Similar Foods

Nutrient	Homemade PB&J, reduced-fat peanut butter on wheat bread (1 sandwich, 56 g)	Apple (1 medium) with 1 tbsp peanut butter
Calories	190 kcal	190 kcal
Protein	8g	4g
Carbohydrates	26g	28g
Fat	7g	8g

Frequently Asked Questions

How many calories are in an Uncrustables peanut butter and grape jelly sandwich?

One classic 2 oz (58 g) sandwich has 210 calories, according to Smucker's. Other flavours and sizes range from about 190 to 210 calories in regular grocery stores.

How much protein is in an Uncrustable?

6 g per sandwich, or 5% of the Daily Value. A homemade PB&J on wheat bread can have 8 g.

How much sugar is in an Uncrustables PB&J?

10 g of total sugar, of which 8 g is added sugar (17% Daily Value). The American Heart Association suggests no more than 36 g of added sugar a day for men and 25 g for women.

Are Uncrustables healthy?

One sandwich is a reasonable 210 calorie snack with 6 g protein, but it has only 2 g fiber and 8 g added sugar. It fits in a balanced day when paired with fruit or milk. Eating several a day is a poor swap for real meals.

Are Uncrustables vegan or gluten free?

No. Smucker's says Uncrustables are not vegan and not gluten free. The bread contains wheat, and the sandwich contains peanuts, both major allergens.

How many calories are in the strawberry flavour?

Strawberry is a different recipe and the numbers vary slightly, so read the label on your pack. The grape jelly version is the classic reference at 210 calories.