Are Uncrustables Healthy? Debunking the Myths

November 11, 2024

20 12 minutes read

What Are Uncrustables?

Uncrustables are pre-made, frozen peanut butter and jelly sandwiches produced by The J.M. Smucker Company. They consist of two round pieces of crustless bread sealed together with a crimped edge, with peanut butter and either grape or strawberry jelly in the middle. The sandwiches are designed to be thawed and eaten without any preparation.

Uncrustables come in a few different varieties, including:

Peanut Butter & Grape Jelly
Peanut Butter & Strawberry Jam
Reduced Sugar Peanut Butter & Grape Jelly on Whole Wheat
Chocolate Flavored Hazelnut Spread

The classic Peanut Butter & Grape Jelly sandwich is the most popular flavor. Each sandwich contains 210 calories, 7 grams of protein, 11 grams of fat, and 10 grams of sugar.^[2]

Uncrustables are marketed as a convenient option for packed lunches, after-school snacks, and on-the-go meals. They don’t require any preparation and can be easily tossed into a lunchbox straight from the freezer. For busy parents looking to save time in the morning rush, Uncrustables can seem like an appealing choice.

What Are the Ingredients in Uncrustables?

To determine whether Uncrustables are a healthy choice, it’s important to look at the ingredient list. Here are the ingredients in the classic Peanut Butter & Grape Jelly sandwich:

Bread: Enriched unbleached flour (wheat flour, malted barley flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid), water, whole wheat flour, sugar, yeast, soybean oil, contains 2% or less of: wheat gluten, salt, dough conditioners (mono and diglycerides, sodium stearoyl lactylate, datem, enzymes, ascorbic acid, calcium peroxide).

Peanut Butter: Peanuts, sugar, contains 2% or less of: molasses, fully hydrogenated vegetable oils (rapeseed and soybean), mono and diglycerides, salt.

Grape Jelly: Sugar, grape juice, contains 2% or less of: pectin, citric acid, potassium sorbate (preservative).^[3]

A few things stand out from this ingredient list:

The bread is made primarily from refined wheat flour, with only a small amount of whole wheat flour. Refined grains have been stripped of their bran and germ, which removes much of the fiber, vitamins, and minerals.
The peanut butter contains added sugar and fully hydrogenated vegetable oils. Hydrogenated oils are a source of unhealthy artificial trans fats. Even in small amounts, artificial trans fats can increase inflammation and contribute to heart disease.^[4]
The grape jelly is mostly sugar with a small amount of fruit juice. It also contains the preservative potassium sorbate.
There are several food additives in the bread and peanut butter, including mono and diglycerides, sodium stearoyl lactylate, and datem. These ingredients are used to improve the texture and shelf life of processed foods.

Overall, the ingredients in Uncrustables are highly processed. The sandwich contains multiple types of added sugars, refined grains, and industrial additives. However, it’s also important to consider the nutrition facts and potential benefits of certain ingredients like peanut butter.

Are There Any Nutritional Benefits of Uncrustables?

Despite their processed ingredients, Uncrustables do have a few positive nutritional attributes:

Protein: The peanut butter in Uncrustables provides a good source of plant-based protein. The classic sandwich contains 7 grams of protein, which can help keep kids feeling full and satisfied. Protein is important for growth, development, and tissue repair.
Healthy fats: Peanut butter is also a good source of healthy monounsaturated and polyunsaturated fats. These types of fats can help improve cholesterol levels and reduce inflammation when consumed in place of saturated and trans fats.
Convenience: While not a nutrient, the convenience of Uncrustables can be seen as a benefit for busy families. Having a quick, grab-and-go option like Uncrustables can help prevent kids from skipping meals or relying on less nutritious snacks. However, it’s still important to balance convenience foods with fresh, whole food options.

It’s worth noting that even with these potential benefits, Uncrustables are still a processed food. They contain added sugars, refined grains, and industrial additives that can detract from their overall nutritional value. Uncrustables can be an occasional treat in the context of a healthy diet, but shouldn’t be relied on as an everyday staple.

Are Uncrustables Considered Healthy?

So, are Uncrustables healthy? The answer isn’t a simple yes or no. Uncrustables do have some positive attributes, like being a source of protein and healthy fats from peanut butter. However, they also have several characteristics of an unhealthy processed food:

High in added sugars: The classic Uncrustables sandwich contains 10 grams of added sugars from the jelly and peanut butter. The American Heart Association recommends that children consume no more than 25 grams of added sugar per day.^[5] Eating too much added sugar is linked to obesity, type 2 diabetes, and other chronic diseases.
Made with refined grains: The bread in Uncrustables is made primarily from refined wheat flour, which has been stripped of its fiber and nutrients. Choosing whole grain options over refined grains is linked to a lower risk of heart disease, diabetes, and certain cancers.^[6]
Contains unhealthy fats: The peanut butter in Uncrustables contains small amounts of fully hydrogenated vegetable oils, which are a source of artificial trans fats. The World Health Organization recommends limiting trans fat intake to less than 1% of daily calories.^[7]
High in sodium: One Uncrustables sandwich contains 270-280 milligrams of sodium, which is 12% of the daily recommended limit for children. Eating too much sodium can contribute to high blood pressure, a major risk factor for heart disease and stroke.
Low in fiber: Uncrustables are not a significant source of fiber, with only 1-2 grams per sandwich. Fiber is important for digestive health, blood sugar control, and maintaining a healthy weight. Most children and adults don’t get enough fiber in their diets.

Based on these factors, Uncrustables cannot be considered a healthy food choice, especially if eaten regularly. They are a highly processed food with multiple ingredients of concern. However, when eaten in moderation as an occasional treat, Uncrustables are unlikely to have a significant negative impact on overall health and nutrition.

What Are the Common Myths About Uncrustables?

There are several persistent myths and misconceptions about the healthfulness of Uncrustables. Some of the most common include:

Myth 1: Uncrustables are a nutritious lunch option for kids.

While Uncrustables do provide some protein and healthy fats from peanut butter, they are still a processed food high in added sugars and refined grains. Uncrustables should not be considered a nutritious everyday lunch option, but rather an occasional treat.

Myth 2: The whole wheat version of Uncrustables is a healthy choice.

Smucker’s does offer a “whole wheat” variety of Uncrustables that contains a blend of whole wheat and enriched flour. However, whole wheat flour is not the first ingredient, indicating that the product contains more refined flour than whole wheat. The whole wheat version also still contains added sugars and processed oils.

Myth 3: Uncrustables are a good source of fruit because of the jelly.

The “grape jelly” in Uncrustables is made primarily from sugar and contains only a small amount of fruit juice. It is not a significant source of the beneficial vitamins, minerals, and antioxidants found in whole fruit.

Myth 4: Uncrustables are safe for people with peanut allergies because the peanut butter is sealed inside the bread.

Uncrustables are made on shared equipment with peanut products and therefore may contain traces of peanuts. They are not considered safe for people with peanut allergies.

Myth 5: Uncrustables are a low-calorie snack.

At 210 calories per sandwich, Uncrustables are a relatively high-calorie snack choice, especially for children. Eating Uncrustables in addition to regular meals without adjusting portion sizes elsewhere can lead to excess calorie intake and weight gain over time.

It’s important to look beyond the marketing claims and carefully review the nutrition facts and ingredients when evaluating the healthfulness of a processed food product like Uncrustables. In the next section, we’ll take a closer look at debunking some of these common myths.

Debunking the Myths About Uncrustables

Let’s dive deeper into the facts behind some of the most persistent myths about Uncrustables.

Myth 1: Uncrustables Are Not Real Food

One common misconception is that Uncrustables are not “real food” because they are processed and contain artificial ingredients. However, it’s important to remember that most foods we eat are processed to some degree. Processed foods exist on a spectrum from minimally processed (like bagged spinach or roasted nuts) to ultra-processed (like soda and candy).

Uncrustables fall somewhere in the middle of this spectrum. They are made from recognizable ingredients like peanut butter, bread, and jelly, but they also contain industrial additives and preservatives. While they cannot be considered a whole, unprocessed food, they are also not in the same category as more heavily processed snacks like chips or cookies.

The key is to balance processed foods like Uncrustables with plenty of whole, minimally processed foods like fruits, vegetables, whole grains, and lean proteins. Processed foods can fit into a healthy diet, but should not dominate it.

Myth 2: Uncrustables Are High in Calories and Fat

At 210 calories per sandwich, Uncrustables are often seen as a high-calorie snack. However, this is actually a reasonable amount of calories for a child’s snack or part of a meal. The American Academy of Pediatrics recommends that school-aged children consume snacks with 100-200 calories to help meet their daily energy needs.^[8]

The fat content of Uncrustables also tends to be overblown. One sandwich contains 11 grams of total fat and 3 grams of saturated fat, which is 17% of the daily recommended limit for children. However, most of this fat comes from peanut butter, which is a source of healthy unsaturated fats. The small amount of saturated fat in Uncrustables is unlikely to have a significant impact on health when consumed in moderation.

It’s also important to consider that fat is an essential nutrient for children’s growth and development. Dietary fat provides energy, helps absorb fat-soluble vitamins, and is important for brain health. While excessive fat intake can lead to weight gain and health problems, moderate amounts of healthy fats are an important part of a balanced diet.

Myth 3: Uncrustables Contain Harmful Preservatives

Another common concern about Uncrustables is that they contain artificial preservatives like potassium sorbate. Potassium sorbate is a widely used food additive that helps prevent mold and extend shelf life. It is generally recognized as safe by the FDA and other regulatory agencies when used in small amounts.

The amount of potassium sorbate in Uncrustables is very small, and is unlikely to cause harm when the sandwiches are consumed in moderation as part of a varied diet. However, some people may be sensitive to potassium sorbate and other food additives and may choose to avoid them.

It’s also worth noting that Uncrustables do not contain some of the more concerning food preservatives like BHA, BHT, and TBHQ. These additives have been linked to potential cancer risk and other health concerns.

While it’s always preferable to choose foods with minimal additives and preservatives, the small amounts used in Uncrustables are unlikely to pose a significant health risk for most people. The bigger concern is the overall nutritional value of the product.

Myth 4: Uncrustables Are Not Suitable for a Healthy Diet

Perhaps the biggest myth about Uncrustables is that they cannot be part of a healthy diet at all. While it’s true that Uncrustables are a processed food with some less-than-ideal ingredients, that doesn’t mean they need to be completely off-limits.

The key is moderation and balance. Enjoying an Uncrustables sandwich once in a while as a treat or convenience food is unlikely to derail an otherwise healthy diet. Problems arise when processed foods like Uncrustables displace more nutritious whole food options on a regular basis.

Jaime Bacon, a registered dietitian and nutrition coach, puts it this way: “Uncrustables can definitely be part of a healthy diet. As with anything, moderation is key.”^[9]

When incorporated mindfully, Uncrustables can fit into a balanced eating pattern. Pair them with whole fruit, vegetables, and other nutrient-dense sides to round out the meal. Choose the Uncrustables varieties made with whole grain bread more often than the refined options. And be sure to read the nutrition facts and ingredients to stay informed about what you’re eating.

Vilifying or banning certain foods is rarely a helpful approach, especially with children. When kids are told a food is “bad” or off-limits, it can actually increase their desire for that food and lead to a negative relationship with eating. Instead, focus on teaching moderation, balance, and listening to hunger and fullness cues.

How to Make Uncrustables Healthier

If your family enjoys Uncrustables, there are several ways to make them a healthier choice. Here are some tips:

1. Choose Whole Wheat Bread

Smucker’s offers a variety of Uncrustables made with whole wheat bread, which provides more fiber, vitamins, and minerals compared to refined white bread. Look for the whole wheat versions in stores, or make your own “uncrustable” sandwiches at home using 100% whole wheat bread.

2. Add Nutritious Fillings

In addition to the standard peanut butter and jelly, try adding other nutrient-dense fillings to your Uncrustables. Mashed avocado, hummus, nut butter, and seed butter all provide healthy fats and protein. You can also add fresh fruit like banana slices or strawberries for extra fiber and vitamins.

3. Pair with Healthy Sides

To make Uncrustables part of a balanced meal, pair them with nutritious side dishes like fresh fruits and vegetables, yogurt, or whole grain crackers. This will add more fiber, vitamins, and minerals to the meal and help keep kids feeling full and satisfied.

4. Limit Consumption

While Uncrustables can be part of a healthy diet, they shouldn’t be an everyday staple. Limit Uncrustables to an occasional treat or convenience food, and focus on whole, minimally processed foods most of the time. A good rule of thumb is to aim for no more than one or two Uncrustables per week.

Conclusion

Uncrustables are a popular and convenient snack option, but they are not without their nutritional drawbacks. As a processed food high in added sugars and refined grains, Uncrustables should not be considered an everyday health food. However, when enjoyed in moderation and paired with more nutritious options, Uncrustables can fit into a balanced diet.

The key is to look beyond the marketing claims and carefully review the nutrition facts and ingredients. Choose the whole wheat varieties more often, add healthy fillings and sides, and limit consumption to occasional treats. By teaching kids about moderation and balance, you can help them develop a positive relationship with food and make informed choices about their health.

FAQs

Are Uncrustables healthy or unhealthy?

Uncrustables are not a particularly healthy food choice, as they are high in added sugars and refined grains and low in fiber and nutrients. However, they can be enjoyed as an occasional treat as part of a balanced diet.

Are Uncrustables highly processed?

Yes, Uncrustables are a processed food that contains industrial additives and preservatives. They fall somewhere in the middle of the processed food spectrum, as they are made from recognizable ingredients but also contain added sugars and oils.

What is a healthier option for Uncrustables?

A healthier option would be to make your own “uncrustable” sandwiches at home using 100% whole wheat bread, natural peanut butter, and fruit-only jelly. You can also add other nutritious fillings like mashed avocado or hummus.

Is it okay to eat frozen Uncrustables?

Yes, Uncrustables are meant to be stored in the freezer and thawed before eating. They are safe to eat straight from the freezer, but may be more enjoyable if allowed to thaw for a few minutes first.

Are Uncrustables worth it?

Whether Uncrustables are “worth it” is a personal decision based on your family’s needs and preferences. They can be a convenient option for busy mornings or packed lunches, but they are not the most nutritious choice. If you do choose to buy Uncrustables, look for the whole wheat varieties and pair them with healthy sides.

Is Uncrustables a snack?

Uncrustables can be considered a snack or part of a meal, depending on how they are served. At 210 calories per sandwich, they are a relatively high-calorie snack for children. When paired with other foods like fruits and vegetables, Uncrustables can also make up part of a balanced meal.

Takeaways

Uncrustables are a processed food high in added sugars and refined grains and low in fiber and nutrients. They should be considered an occasional treat rather than an everyday health food.
Common myths about Uncrustables include that they are a nutritious lunch option, that the whole wheat version is a healthy choice, and that they are a good source of fruit. These claims are not supported by the nutrition facts and ingredients.
To make Uncrustables healthier, choose the whole wheat varieties, add nutritious fillings and sides, and limit consumption to no more than once or twice per week.
The key to including Uncrustables in a healthy diet is moderation and balance. Focus on whole, minimally processed foods most of the time, and enjoy Uncrustables as an occasional convenience food.
When evaluating any processed food, it’s important to look beyond the marketing claims and carefully review the nutrition facts and ingredients. This can help you make informed choices about what to feed your family.