PB&J vs Turkey Sandwich: Calories and Nutrition Compared (2026)
PB&J and turkey sandwiches offer distinct nutritional profiles.
The turkey sandwich has 12.8 g of protein, higher than the PB&J's 11.4 g. However, PB&J has 361 calories, which is higher than the turkey sandwich's 232 calories.
When comparing PB&J and turkey sandwiches, each offers unique nutritional benefits. Understanding their calorie counts and macronutrient profiles can help in making informed dietary choices.
What Is the Difference Between PB&J and Turkey Sandwich?
PB&J, or peanut butter and jelly, is a sandwich typically made with peanut butter and fruit preserves spread between slices of bread. It is a popular choice for its sweet and savory flavor combination. A turkey sandwich consists of sliced turkey meat, often served with various toppings and condiments, between two slices of bread. It is commonly chosen for its lean protein content.
PB&J vs Turkey Sandwich: Nutrition Side by Side
Below is a side-by-side comparison of PB&J and turkey sandwiches to highlight their nutritional differences.
| Nutrient (per 100 g) | Peanut butter and jelly sandwich | Turkey sandwich |
|---|---|---|
| Calories | 361 kcal | 232 kcal |
| Protein | 11.4 g | 12.8 g |
| Carbs | 45.2 g | 23.3 g |
| Sugar | 15 g | 2.4 g |
| Fat | 16.6 g | 9.4 g |
| Fiber | 2.8 g | 1.5 g |
| Sodium | 368 mg | 792 mg |
Which Is Better, PB&J or Turkey Sandwich?
For weight loss: The turkey sandwich has 232 calories, which is 129 calories fewer than the PB&J's 361 calories.
For muscle and protein: The turkey sandwich contains 12.8 g of protein, slightly more than the PB&J's 11.4 g.
For low-carb or low-sugar: PB&J has 45.2 g of carbs and 15 g of sugar, while the turkey sandwich has 23.3 g of carbs and only 2.4 g of sugar.
How to Track PB&J and Turkey sandwich Accurately
Portion sizes and macronutrient ratios can easily be misjudged, affecting overall intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use, not medical advice. Always consult a healthcare provider for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
The turkey sandwich has 12.8 g of protein, while PB&J has 11.4 g.
Which has fewer calories?
The turkey sandwich has 232 calories, compared to PB&J's 361 calories.
What is the sugar content in PB&J?
PB&J contains 15 g of sugar, while the turkey sandwich has 2.4 g.
How many carbs are in a turkey sandwich?
A turkey sandwich has 23.3 g of carbs, while PB&J has 45.2 g.
What is the fat content of PB&J?
PB&J contains 16.6 g of fat, whereas the turkey sandwich has 9.4 g.
What is the sodium level in a turkey sandwich?
The turkey sandwich has 792 mg of sodium, while PB&J contains 368 mg.
Key Takeaways
- PB&J has 361 calories per 100 g.
- Turkey sandwich has 232 calories per 100 g.
- PB&J contains 11.4 g of protein.
- Turkey sandwich contains 12.8 g of protein.
- PB&J has 45.2 g of carbs and 15 g of sugar.
- Turkey sandwich has 23.3 g of carbs and 2.4 g of sugar.
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