Are Uncrustables Healthy? Dietitian Review

Uncrustables are all the rage right now! Peanut butter, jelly, bread – is there a better combination?! But are Uncrustables healthy? This Uncrustables dietitian review will review everything you need to know before you add them to your grocery cart. Read on for our dietitian review of taste, nutritional properties, ingredients, use, and cost before you buy.

About Uncrustables

Uncrustables are crustless peanut butter or hazelnut spread sandwiches. As the name describes, Uncrustables have no crust and are pressed around the edges, similar to a pie crust. They are sold frozen and need to sit at room temperature for 30-60 minutes to thaw before consumption.

Are Uncrustables healthy? Dietitian review

Taste & Texture

Uncrustables taste exactly like a peanut butter and jam sandwich. The bread retains a nice softness after being frozen.

Uncrustables ingredient list

Uncrustables Ingredients

Uncrustables Peanut Butter and Strawberry Jam
IngredientsEnriched wheat bread, Peanut butter: Peanuts, Sugars (sugar, cooking molasses), Peanut oil, Fully hydrogenated vegetable oil, Salt, Mono and diglycerides. Strawberry spread: Sugar, Strawberries, Pectin, Citric acid, Potassium sorbate, Mono and diglycerides

Enriched wheat bread: Uncrustables are made with white bread. Compared to whole wheat or whole grain options, white bread is typically lower and fiber and contains more refined carbohydrates.

Peanut butter (peanuts, sugars, peanut oil, fully hydrogenated vegetable oil, salt, mono and diglycerides): these ingredients are similar to “smooth” peanut butter brands.

Strawberry Spread (sugar, strawberries, pectin, citric acid, potassium sorbate, mono and diglycerides): these ingredients are commonly found in store-bought strawberry jam.

Uncrustables nutrition facts table

Uncrustables Nutrition Facts

Uncrustables Peanut Butter and Strawberry Jam
Fat (g)9
Saturated fat (g)2
Total carbohydrate (g)28g
Fiber (g)2
Sugar (g)10
Protein (g)6
Sodium (mg)220
Potassium (mg)125
Iron (mg)1
Calcium (mg)40

Calories: 210

Fat: 9g, from peanut butter.

Saturated fat: 2g, from peanut butter.

Carbohydrates: 28g, from bread and jam.

Fiber: 2g, from bread and peanut butter.

Sugar: 10g, from jam (strawberries, sugar).

Protein: 6g, from peanut butter and bread.

Sodium: 220mg, from salt present in the bread and peanut butter.


Uncrustables are available for $4.38 USD or $5.47 CAD per box (4 sandwiches).

Are Uncrustables Healthy? Dietitian Review

Are Uncrustables Healthy?

Are Uncrustables healthy? We can compare an Uncrustable to a homemade peanut butter sandwich to put the nutrition facts into perspective. Uncrustables contain nutrition facts similar to a peanut butter sandwich made using 1.5 slices of white bread, about 1 tbsp of store-bought smooth peanut butter, and 1.5-2tsp of store-bought strawberry jam. In this case, it is very similar to a peanut butter sandwich that someone would make at home. The only real difference is that they’re made for you.

As a peanut butter fan myself, I have no issues with using peanut butter or other nut butter as part of a healthy diet. They contain heart-healthy fats and can be a convenient protein source. However, you can boost the nutrition content of a peanut butter sandwich with a couple of simple swaps. Making a peanut butter sandwich with whole grain bread instead of white bread would increase the fiber content of the sandwich by 3-5 grams and increase the protein content by 2-6 grams. If you wanted to reduce the number of ingredients in your peanut butter sandwich, you could also opt for natural peanut butter which contains only ground nuts in the ingredient list. To go a step further, sprinkling nutrient-rich seeds such as hemp or chia seeds on your sandwich fulling would add another boost of healthy fats and fiber.

Are Uncrustables healthy? Nutrition score

Read more about our Food Nutrition Score here.


We scored Uncrustables Peanut Butter Strawberry flavor at 50 out of 100*. Though it is a source of unsaturated fats and protein from nuts, it contains a low fiber content compared to what you could make on your own and is moderately high in sodium and sugar. Uncrustables may be a suitable choice for someone who is otherwise consuming a high-fiber diet, but a homemade version can be a much more nutritious option.

If you’ve been following Real Good Eats for a while, you know I place a high importance on the value of convenience. But considering how quickly you can make a peanut butter sandwich from scratch, I suggest making your own sandwich at home using some of the tips listed above for a more nutritious alternative.

*Note: the hazelnut flavor of Uncrustables scores lower than peanut butter and strawberry due to higher saturated fat and sugar content, and lower protein content.

Frequently Asked Questions

Are Uncrustables Vegan?

The peanut butter and strawberry flavor is considered vegan but the hazelnut flavor contains milk ingredients and is not vegan.

Are Uncrustables Gluten-Free?

No, Uncrustables are made with wheat bread and are not gluten-free.

Are Uncrustables high in protein?

Uncrustables are considered a source of protein, with 6g per sandwich.

Do Uncrustables have fiber?

Uncrustables are low in fiber, with only 2g per sandwich.

Are Uncrustables high in carbs?

Uncrustables contain a moderate amount of carbohydrates, with 28g (26g net carbs) of carbohydrates per sandwich. This is equivalent to ~1.5-2 slices of bread.

Are Uncrustables high in sugar?

The peanut butter strawberry Uncrustable contains 10g of sugar, which is considered to be a moderate amount. This mainly comes from the sugar in strawberry jam and is equivalent to 1-2 tsp of jam.

Are Uncrustables healthy pre-workout?

The best pre-workout snack for you will depend on your individual tolerance and digestion. Generally speaking, the carbohydrate-to-protein ratio is suitable for a pre-workout snack consumed about 2 hours before your workout.

Are you a fan of Uncrustables? Let me know in the comments below!

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