A peanut butter and jelly sandwich with white bread has about 2.2 grams of fiber, which is 8% of the Daily Value. Prepare it with whole wheat bread and a high-quality jelly to get 3.5 times more fiber!
How much fiber is a classic PB&J sandwich?
A typical PB&J sandwich with white bread and a cheap jelly has only 2.24 grams of fiber. This dose is 8% of the recommended daily intake:
- a tablespoon of peanut better has about 1 gram of fiber
- a slice of white bread has 0.62 grams of fiber
- a tablespoon of a common jelly has negligible amounts of fiber
How to eat PB&J sandwich to increase fiber intake?
However, we can eat a PB&J sandwich that can really boost the daily fiber intake. Instead of white bread and a common jelly, packed with added sugar, prepare it with whole grain bread and a high-quality, sugar-free jelly.
This sandwich can have up to 80% less sugar!
Whole grain bread has 3 times more fiber than white bread. A slice of whole grain bread has about 2 grams of fiber!
A high-quality jelly with high concentrations of fruits can provide between 3 and 10 grams of fiber per tablespoon! Actually, many of the top 10 bestseller jams and jellies on Amazon have no added sugar, while they’re high in fiber. Always check the nutrition facts label of packaged products, though.
The richest berry jelly in fiber is made of raspberries. Cranberries are the second-richest berries in fiber!
Hence, a peanut butter and jelly sandwich may have up to 15 grams of fiber! This dose is more than 50% of the Daily Value!
But, in most cases, a PB&J sandwich with brown bread and a high-quality jelly has about 8 grams of fiber, which is almost 30% of the DV. This healthy snack has 3.5 times more fiber than a typical PB&J sandwich with white bread.
Soluble or Insoluble fiber in PB&J sandwich?
A PB&J sandwich has both soluble and insoluble fiber. The majority of fiber in peanut butter, berries, and bread is insoluble, though.
Insoluble fiber doesn’t dissolve in water. It passes through the digestive system mostly intact, adding bulk to stool and helping to prevent constipation.
On the other hand, soluble fiber dissolves in water and forms a gel-like substance that slows down digestion.
Can I depend on PB&J sandwich to meet my daily needs?
Certainly, a PB&J sandwich with whole wheat bread a day, as part of a healthy, well-balanced diet contributes to the daily fiber intake.
In fact, it can help us lose weight when consumed between meals as a healthy snack. Fiber and protein in a PB&J sandwich can keep us full for hours.
Moreover, a PB&J sandwich before bed seems to have beneficial effects on sleep onset and quality.
Keep in mind that a common PB&J sandwich has too many calories. You can reduce the total calorie content of your favorite snack by up to 60% by following 3 simple tips.