Marmelade

Other

A sweet, fruity preserve made from citrus and sugar.

💚 Low in Fat

🌱 Plant-Based

⚡ Energy-Boosting

What is a Marmelade?

Marmalade is a type of fruit preserve made primarily from citrus fruits—commonly oranges, lemons, or grapefruits—with added sugar and water. Originating in Britain, marmalade has a long history and is traditionally associated with breakfast. While orange marmalade is most iconic, there are countless varieties using different fruits and combinations.

The flavor of marmalade is sweet and tangy, with a slightly bitter note from the citrus peel typically included in the preparation. Its texture is usually thick and slightly chunky if prepared with citrus zest. Marmalade is used as a spread on toast, as a glaze for meats, or as an ingredient in baking desserts.

Marmalade is primarily composed of carbohydrates (sugars) and offers a modest amount of vitamins like Vitamin C. It is not a significant source of protein or fat, but it provides quick energy due to its high sugar content. Commercial marmalades may contain added preservatives, but homemade versions are often more natural.

Nutrition Highlights

246

Calories

per 100g

65g

Carbs

per serving

20mg

Vitamin C

33% DV

0.6g

Fiber

per serving

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Marmelades

⚡

Boosts Quick Energy

Marmalade is rich in simple sugars that provide a quick source of energy, perfect for a morning boost or pre-workout snack.

• Rich in Carbohydrates
• Rich in Vitamin C

💆

Supports Skin Health

The vitamin C in marmalade plays a crucial role in collagen production and maintaining healthy skin.

• Rich in Vitamin C

🩸

Aids Iron Absorption

Citrus marmalade can enhance iron absorption when paired with iron-rich foods, thanks to its vitamin C content.

• Rich in Vitamin C

Diet Compatibility

Is Marmelade suitable for your diet? Here's what you need to know:

✓ Vegan: Contains no animal products.

✗ Keto: High in sugar and carbohydrates.

✓ Gluten-Free: Contains no gluten ingredients.

✗ Paleo: Not compliant due to added sugar.

✗ Low-Carb: Too high in sugar (65g carbs per serving).

🍽️ How to Enjoy Marmelades

Breakfast

Spread marmalade on whole-grain toast with butter.

Tip: Pair with a protein source like eggs to balance the meal.

Lunch

Use marmalade as a glaze for roasted chicken or baked salmon.

Tip: Add a touch of mustard for an extra layer of flavor.

Dinner

Incorporate into a citrus marinade for pork or lamb.

Tip: Balance the sweetness with a hint of soy sauce or balsamic vinegar.

Snack

Serve marmalade with cheese and crackers.

Tip: Choose a sharp or tangy cheese to complement the sweetness.

✅ The Bottom Line

Marmalade is a flavorful citrus-based preserve that is high in sugar but offers a boost of quick energy and Vitamin C benefits. It’s best enjoyed in moderation due to its high carbohydrate content.

Incorporate marmalade into your meals as a spread, glaze, or ingredient in marinades and desserts. When possible, opt for homemade or low-sugar versions to minimize added sugars and enjoy the wholesome citrus flavor.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance