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Blackcurrant Jam (12oz) - No Added Sugar


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Is Peanut Butter and Jelly Healthy?

is peanut butter and jelly healthy

When asking, "Is peanut butter and jelly healthy?", it's crucial to dive deeper into the types of ingredients you're using.

Peanut butter offers protein, healthy fats, and a range of nutrients, making it a commendable choice when consumed wisely.

Through our trial and error, we discovered that while traditional jellies may have a high sugar content, no added sugar varieties or learning how to make healthy jam stand out as healthier alternatives.

Let's unpack whether the combination of peanut butter and jelly is actually healthy for you and your family.

What this article covers:

Is Peanut Butter and Jelly Good for You?

A PB&J sandwich can be good for you when you choose the best ingredients with the most nutritional value.

are peanut butter and jelly sandwiches healthy

Ingredients and Nutritional Value

Let's look at each component of a classic PB&J sandwich and its nutritional value:

The Bread

Our research indicates that the choice of bread can significantly influence the sandwich's health quotient. Whole grain bread offers higher nutritional value than white bread, with more fiber, vitamins, and minerals. Always check the label for any added sugars or preservatives. 

The Peanut Butter

is peanut butter and jelly healthy

Peanut butter is packed with proteins, healthy fats, and essential nutrients. Choosing natural or no added sugar versions can make your sandwich even healthier. It's beneficial for sustained energy and satiety. 

The Jelly

Jelly lends that sweet flair to the sandwich, but adding alternative components like our 99% sugar-free orange marmalade or blacurrant jams can make this classic snack a healthier choice. Jellies with no added sugar, like our 99% sugar free grape jelly, or jellies sweetened with natural sweeteners, can mitigate potential health downsides.

are preserves healthier than jelly

Health Benefits

We already know that PB&J is a delicious go-to for any meal of the day, but did you know that it also has its own unique health benefits, like:

  • Contains Important Vitamins And Minerals: PB&J sandwiches are a good source of B vitamins, iron, magnesium, and potassium. These play roles in energy production, bone health, and nerve function.
  • Contains Fiber And Protein: GOOD GOOD® Peanut Butters contain added prebiotic fiber by adding natural chicory root. The combination of whole grain bread and peanut butter ensures your PB&J sandwich is rich in both fiber and protein, promoting digestive health and muscle maintenance.
  • Prevents Heart Disease: Peanuts contain heart-healthy fats that can reduce bad cholesterol levels, possibly preventing heart disease when consumed as part of a balanced diet.

How to Make Healthier Peanut Butter and Jelly Sandwiches

Making healthier peanut butter and jelly sandwiches comes down to choosing healthier ingredients or healthier alternatives.

Pick the Right Bread

Your sandwich's foundation can make all the difference. Opting for whole grain bread is a wise choice. Rich in fiber and free from refined sugars, it helps maintain blood sugar levels and aids digestion. Whole grains also provide essential nutrients that refined breads often lack.

Select a Healthy Peanut Butter

healthy peanut butter and jelly sandwich

When it comes to peanut butter, not all jars are created equal. The best peanut butter for your health contains at least 90% or more peanuts. In fact, peanut butter can't be labeled as such if it doesn't contain 90% or more peanuts (according to the FDA). So be mindful of peanut butter that's labeled “Peanut Butter Spread”.

Avoid those with added sugars, partially-hydrogenated oils, and unnecessary fillers. We highly recommend our low calorie peanut butter. It's 100% natural, with no added sugars, and retains the beneficial nutrients without the drawbacks of artificial additives.

which is healthier jam or jelly

Choose a Fruit Spread with High Fruit Content and Transparent Ingredient Listings

Traditional jellies and jams can be loaded with sugar and preservatives. Many jam manufacturers won't tell you how much fruit is on the ingredient label. This is mainly because traditional jams are made with concentrates, and the fruit percentage is low.

Pro tip: we've found that if fruit isn't listed as the first ingredient, there's a 90% chance it will contain less than 40% fruit. In many cases, the fruit is from a concentrate. If sugar is listed as the first ingredient, you know that it's the most active ingredient, with at least 50% or more sugar.

Instead, make the smart choice and pick from our range of 99% sugar free jams and jellies made with 33% more fruit than standard preserves. We offer the sweetness of fruit without added sugars, letting you enjoy the natural flavors and benefits of the fruit itself.

peanut butter and jelly sandwich healthy

Substitute PB&J with Healthier Alternatives

Looking to revamp your PB&J? Start by replacing traditional jellies with our no sugar added products. GOOD GOOD jellies contain 88% fewer calories per serving than standard preserves. Pair it with our natural crunchy peanut butter made with roasted peanuts and good fats to promote good cholesterol and blood sugar levels.

is peanut butter jelly healthy

If you're on a keto diet, our award winning keto strawberry jam or our keto friendly maple syrup can be excellent jelly substitutes. To add a dash of sweetness without the extra sugar, incorporate healthier sugar substitutes like sweet leaf stevia drops. For a zesty twist, discover our sugar free lemon curd for a healthy dessert.

is peanut butter jelly sandwich healthy

These alternatives not only provide varied flavors but also align with health-conscious choices, letting you enjoy your sandwich without any guilt. 

healthy peanut butter and jelly


With informed choices, the peanut butter and jelly classic can be a healthy treat for you and your family.

At GOOD GOOD®, our passion is making your favorites better. We've crafted no sugar added alternatives that don't skimp on flavor, ensuring you get the best of both worlds.

Fancy a PB&J revamp? Give our delicious spreads a try and savor the difference. After all, life's too short for dull spreads. Stay tasty and stay healthy!

If you want to learn more, why not check out these articles below:

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Born in Reykjavik, Iceland, made in the EU, and named America's fastest-growing jam brand, GOOD GOOD's no added sugar products are sweetening people's days worldwide.
As a modern food brand, we innovate products that comprise high-quality natural ingredients and deliver the modern consumer traditional products they know and love. We aim to provide an experience that tastes good and is good for you. We promise to bring joy to your taste buds with no added sugar.


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