Calculating the exact number of calories in your peanut butter and jam sandwich can be kind of difficult. The reason for this is simple. There is variability in the amount of peanut butter and jam that you use each time you make a sandwich. Unless you measure the exact amount of peanut butter and jam, the number of calories will vary. Each different type of store bought bread, jam and peanut butter will all also have different caloric values. On average, the sandwich containing two tablespoons of peanut butter, 1 tablespoon of jam and two slices of wheat bread will come out to about 400 calories.
Bread Types
Each different type of store bought bread has a different number of calories in it. Generally, most brands make whole wheat bread that contains approximately 70 calories per slice. Homemade wheat bread actually contains more calories often up to 120 per piece. If you choose to use white bread, It generally actually has about the same number of calories. Thus, this piece of the equation adds on hundred and forty calories.
Peanut Butter Selection
Just like the bread, store-bought peanut butters will all contain a different number of calories depending on what you choose. Regular, unadulterated peanut butter has about 190 calories in it per two tablespoons. Unless you’re willing to break out the food scale or measuring cups, it can be difficult to measure the exact amount of calories that you use in your sandwich. As an easy estimation, 2 tablespoons works out to about the size of a golf ball.
Jam Options
Jam calories are also affected by the exact brand that you choose. The leading Brands all generally have about 55 calories per tablespoon. This is about the same for all of the different flavor varieties. Just like with peanut butter in order to get a true reading on the number of calories you’ll have to weigh or measure.
Keeping It Healthy
Depending on your exact caloric needs, a healthy sandwich can differ greatly in makeup. Eating too many calories over time will cause weight gain and common diseases that accompany it. As such your total daily caloric intake will need to be taken into consideration when making your sandwich to make sure you’re not eating too much.
It’s also wise to choose a whole wheat variety of bread over simple white bread. Whole wheat bread contains more vitamins such as Vitamin B, fiber, and will also be digested more slowly leading to more stable blood sugar levels. Aiming for a natural jam without added high fructose corn syrup and sugar will also be your best bet.