The Exact Sugar Content in a Chocolate Uncrustable
When examining the nutritional information for the Uncrustables Chocolate Flavored Hazelnut Spread sandwich, the sugar content is clearly broken down on the packaging. A single 52-gram serving contains 11 grams of total sugar. What is particularly revealing is that 10 of those 11 grams are categorized as "added sugar". The U.S. Food and Drug Administration (FDA) defines added sugars as sugars and syrups put into foods during processing, which differ from naturally occurring sugars found in milk or fruit. For context, 10 grams of added sugar is equivalent to 2 teaspoons of sugar.
Diving Deeper into the Nutritional Label
Beyond just the sugar content, it's beneficial to look at the complete nutritional profile of a Chocolate Flavored Hazelnut Spread Uncrustable. The full breakdown helps in understanding its overall impact on a diet. A single sandwich contains:
- Calories: 210
- Total Fat: 9 grams, with 3 grams being saturated fat
- Protein: 4 grams
- Total Carbohydrates: 27 grams, with 1 gram of dietary fiber
- Sodium: 160 milligrams
It is important to note that while Uncrustables are a convenient snack, they are also highly processed. The ingredients reflect this, with the chocolate hazelnut spread containing sugar, vegetable oils (palm and canola), and artificial flavors. While Smucker's has removed high fructose corn syrup from some products, the primary ingredient in the chocolate spread is still sugar.
What Goes into a Chocolate Uncrustable?
The ingredients list provides insight into how the sugar content is so high. The main components are:
- Bread: Enriched Unbleached Flour, Water, Whole Wheat Flour, Sugar, and Yeast. Note that sugar is a key ingredient in the bread as well.
- Chocolate Flavored Hazelnut Spread: Sugar, Vegetable Oils (Palm and Canola), Hazelnuts, Cocoa, Skim Milk, Whey, Canola Lecithin, and Artificial Flavor (Vanillin). The fact that sugar is the first ingredient listed means it is the most prominent by weight in the spread.
How Chocolate Uncrustables Compare to Other Snacks
To put the sugar content into perspective, comparing the chocolate hazelnut variety to other options—including different Uncrustables flavors and alternative snacks—is helpful. Per a single sandwich (around 52-57g):
| Snack Item | Total Sugar (g) | Added Sugar (g) | Calories |
|---|---|---|---|
| Chocolate Hazelnut Uncrustable | 11 | 10 | 210 |
| PB & Grape Jelly Uncrustable | 9 | 9 | 210 |
| PB & Strawberry Jam Uncrustable | 10 | 9 | 210 |
| Reduced Sugar PB & Grape Uncrustable | 7 | 5 | 200 |
| Super Sammies (Peanut Butter) | <4 | <4 | 170 |
Note: Data for Uncrustables based on manufacturer's sites and nutrition databases. Data for Super Sammies based on media reports from April 2024.
As the table shows, the chocolate version has a slightly higher sugar content than the classic peanut butter and jelly flavors. A more significant difference can be seen when comparing it to a competitor like Super Sammies, which reportedly contains significantly less sugar. The Reduced Sugar Uncrustable variety also offers a good step down in sugar, with 7 grams of total sugar and 5 grams of added sugar.
Healthier Alternatives to Chocolate Uncrustables
For those looking to reduce sugar intake, there are several alternatives that offer similar convenience with improved nutritional profiles. These options provide similar satisfaction without the high dose of added sugars.
- Homemade Uncrustables: Make your own with whole wheat bread, natural peanut butter (which has no added sugar), and a fruit-only spread or sliced fruit. This gives you complete control over ingredients and sugar content.
- Reduced Sugar Uncrustables: Smucker's offers versions like the Reduced Sugar Peanut Butter & Grape Spread on Wheat Bread, which has 7g of total sugar per serving, a noticeable improvement.
- Pre-packaged alternatives: Brands like Super Sammies have emerged, focusing specifically on lower-sugar, nut-free options.
- Fresh snacks: Opting for whole foods is always a solid choice. A simple apple with a side of natural peanut butter provides fiber, protein, and naturally occurring sugars without the added sugar or processing.
Conclusion
A chocolate Uncrustable contains 11 grams of total sugar per serving, with 10 of those grams coming from added sugars, which can contribute to exceeding daily recommended limits if consumed regularly. While a convenient snack, it is helpful to be mindful of its overall nutritional content, especially when comparing it to other processed snacks or healthier alternatives. Understanding the breakdown of total versus added sugar empowers consumers to make more informed choices about their dietary intake.
To learn more about how to read and understand food labels, including added sugars, visit the FDA's official guide on the topic: Added Sugars on the Nutrition Facts Label.
