You may have included Smucker’s Uncrustables in your kids’ lunch boxes—or maybe you enjoyed them yourself. Either way, the pre-made peanut butter and jelly sandwiches sealed with no crust on the bread are most likely a nostalgic memory.
But last week, the packaged product made headlines after The New York Times’ sports department, The Athleticissued a shocking article that the NFL is the circular snack’s number one fan. In fact, NFL teams “go through anywhere from 3,600 to 4,300 Uncrustables a week,” meaning that the league is consuming at least 80,000 Uncrustables a year.
Because they’re already prepared and embrace familiar and delicious flavors, we can understand how these sandwiches might be an ideal option for a busy athlete. But quite frankly, we’re a bit shocked by this news. Are Uncrustables healthy options that we all should be considering? Here’s what to know before you go searching for them in the freezer aisle.
Are Uncrustables Healthy?
We asked our nutrition editor Jessica Ball, M.S., RD for her thoughts on the NFL’s favorite snack—and it may shock you that the PB&J love is a valid choice for professional athletes.
“Contrary to what people may think, a peanut butter and jelly sandwich (like an Uncrustable) is actually a great snack for athletes,” Ball says. “In general, it’s best to have a carb-rich snack 30 to 60 minutes prior to a workout, and to consume something with a mix of carbs and protein within 30 minutes of your workout ending.”
For context, here’s the nutritional breakdown of one Smucker’s Uncrustables Peanut Butter and Grape Jelly Sandwich:
Calories: 210
Carbohydrates: 28 g
Dietary Fiber: 2 g
Total Sugars: 10 g
Added Sugar: 8 g
Protein: 6 g
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 220 mg
“Uncrustables are a good source of carbohydrates that our muscles need for energy to fuel our workout and to replenish us afterwards,” Ball breaks down. “Plus, each sandwich has 6 grams of protein to promote muscle recovery. For NFL athletes, this could make for a great snack to help tide them over until their next meal.”
While they may be a good pre-workout snack for professional athletes, Ball notes that for the average person, the sugar content may be a con.
“For folks not training at an NFL level, these sandwiches are a little bit high in added sugar—containing about 8 grams per sandwich—which can be helpful for quick energy around a workout, but it’s something to be mindful of when you’re not being active,” she explains. For reference, the American Heart Association recommends an added sugar intake of, at most, 36 grams per day. So each of these sandwiches are over 22% of this daily limit.
Dietitian-Approved Healthy Snack Alternatives
If you’re looking for workout-friendly snacks that has a good amount of carbs and protein but less added sugar, Ball has some suggestions for you:
- Cheese and fruit is an easy combination that requires barely any prep. We love combinations like cottage cheese and peaches or apples and cheddar cheese, but really, a small plate of your favorite fruit and your favorite cheese is bound to be satisfying.
- Greek yogurt and granola provide a good source of protein and fiber, respectively. And homemade granola is simple to make ahead of time for snacking on throughout the week. Our Air-Fryer Honey Granola and Cinnamon-Sugar Oats are likely to be added to your meal prep rituals.
- For a savory snack, veggies with hummus are dippable delights. Bell peppers, carrots and cucumbers are just a few examples of crunchy vegetables that pair well with the protein-packed dip. Hummus is also great for digestion, heart health and can help stabilize blood sugar levels.
- If you’re more inclined to enjoy a pre-workout drink over a snack, try smoothies or even a glass of milk. It’s simple to create a high-fiber, high-protein smoothie in just 5 minutes with ingredients like fruit, kefir, yogurt, peanut butter and more. Plus, milk is a great source of protein and is just as hydrating as water as it’s loaded with electrolytes. And adding dairy milk to your smoothies is a win-win!
The Bottom Line
Incorporating enough protein and carbs into your diet before a workout is important to keep energy levels up. While Uncrustables can be a healthy option for people working out for hours on end each day, they may not be the best nutritious snack choice if you have a typical routine. There are other easy, dietitian-approved snacks to consider, like cheese and fruit, hummus, yogurt and even a humble glass of milk.
Comments are closed.