Are Uncrustables healthy? An RD explains

For peanut butter and jelly sandwich snobs like myself, there’s only one way to make a decent PB&J: whole wheat bread, peanut butter and jelly on both sides, with the sandwich cut in half. But it seems the NFL has a different preference. According to recent data from The Athleticthe League goes through an estimated 80,000 Uncrustables per year.

That number is, frankly, staggering, and according to The Athletic, the 24 NFL teams that provided data on their consumption of Uncrustables eat a combined 3,600 to 4,300 Uncrustables a week. For those keeping count, that’s about 73,000 Uncrustables over a 17-game season. “When you factor in training camp and the teams that didn’t share their data, the NFL teams come through easily at least 80,000 Uncrustables per year,” Athletic reports.

Given the high nutritional demands of professional football players, the NFL’s love of the snack — even popular among elementary schoolers — made us wonder if the league knows something we don’t. Are the sealed, crustless sandwiches healthier than we realized? Bark we increase our consumption of Uncrustables? We asked an RD to weigh in.

Experts featured in this article:

Kelly JonesMS, RD, CSSD, is a board certified sports dietitian for professional athletes and active families.

Are Uncrustables healthy?

It depends. “Some foods and products that may be considered useful and nutritious for one person may not be as healthy for another,” Kelly Jones, a board-certified sports dietitian, told PS. In the case of athletes and very active children, a peanut butter and jelly sandwich is a common recommendation for a practice, pre-competition or anytime snack, says Jones. We’ll dig into exactly why below, but in short: the classic sandwich contains a mix of easily digestible carbohydratesprotein, fat and fiber that give people a quick energy boost that wears off slowly rather than falling off a cliff (good for pre-workout). After a workout, they can help you refuel and satisfy your hunger.

Even if you’re not very active, peanut butter and jelly sandwiches can still be a delicious and nostalgic snack worth enjoying in moderation. But people with health conditions like diabetes may be advised to minimize their intake of foods like jelly or jam, which can lead to blood sugar spikes, Jones notes.

What nutritional benefits does Uncrustables offer?

When comparing a DIY PB&J to a regular loaf of sandwich bread with Uncrustables, there won’t be many differences in ingredients, Jones says. You’ll also see similar nutritional profiles for calories, carbs, fat and protein if your homemade PB&J was the same size or weight as an Uncrustable. For context, here’s one nutrient breakdown for a peanut butter and grape jelly, still:

“Nutritionally, both (Uncrustables and a regular PB&J) provide carbohydrates along with some protein, fat, and fiber that, when eaten anywhere from 15 minutes to an hour before exercise, can provide fast-acting, longer-lasting energy that can help sustain intensity and duration on a workout, says Jones. Timing beforehand should be individualized and may depend on weight (adults can digest food faster than children) and daily energy expenditure and gastric emptying rate a youth basketball player have one an hour before a game, a high school player 30 minutes before, and a NFL player 15 or 20 minutes before activity,” says Jones. But if you’re interested in trying it as a pre-workout snack, you may have to play around with finding the right time for you. They’re also great after a workout, but may need to be paired together with one protein-rich snack to really help you refuel.

That said, there is some difference in nutritional benefits depending on the Uncrustables variety. The low-sugar variety made with wheat bread offers an extra gram of fiber, 3 less grams of total sugar and 2 less grams of added sugar. “This could be useful for someone who wants to limit added sugar or who consumes other carbohydrate sources, such as a banana, along with their Uncrustable,” says Jones.

Is it ever better to eat a regular PB&J?

Jones, who works regularly with professional teams, says it may sometimes be recommended for athletes to make their own PB&J. That way, they can use a higher quality bread that’s higher in protein and fiber, as well as fruit preserves versus jelly, and a natural peanut butter that doesn’t contain fully hydrogenated oils for a healthier fat profile. “This might make sense in a locker room where there’s more control over what’s available, or in a hotel room for traveling athletes who have a little more time,” says Jones. “This can offer 15+ grams of protein, compared to 6 grams in an Uncrustable for those who may need it.”

Should you consider eating motionless before or after your workout?

“Uncrustables and alternative crustless sandwiches on the market can be handy for on-the-go scenarios,” says Jones. “If you’re looking for a post-workout Uncrustable to replenish muscle carbohydrate stores, it’s important to pair it with enough protein.” For a 10-year-old, this might include a glass of milk or soy milk, or even one cheese stick. For an adult, try pairing it with a ready-to-drink bottle protein drinkor even a couple of turkey sticks, says Jones. “Ultimately, as is the case with all packaged foods, Uncrustables are best used as a supplement to a whole foods diet.”

Alexis Jones (she/her) is the senior health and fitness editor at PS. During her six years of editorial experience, Alexis has developed passions and areas of expertise around mental health, women’s health and fitness, racial and ethnic disparities in health care, and chronic conditions. Before joining PS, she was a senior editor at Health magazine. Her other bylines can be found at Women’s Health, Prevention, Marie Claire and more.