Fig jam

Dessert

Item Rating: 56/100

1 serving (20 grams) contains 50 calories, 0.0 grams of protein, 0.0 grams of fat, and 13.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		595.2
% Daily Value*
Total Fat		0 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		59.5 mg	2%
Total Carbohydrates		154.8 g	56%
	Dietary Fiber	6.0 g	21%
	Sugars	142.9 g
protein		0 g	0%
Vitamin D		0 mcg	0%
Calcium		59.5 mg	4%
Iron		1.2 mg	6%
Potassium		238.1 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 0 cal (0.0%)

Protein: 0 cal (0.0%)

Carbs: 619 cal (100.0%)

About Fig jam

Fig jam is a sweet spread made from ripe figs, often cooked with sugar and lemon juice. It originates from Mediterranean and Middle Eastern cuisines, where figs have been a staple fruit for centuries. Fig jam is nutrient-dense, offering natural sugars, dietary fiber, and small amounts of essential nutrients like calcium, potassium, and iron. Although it is high in sugar due to the fruit's natural content and the addition of sweeteners, it can be enjoyed in moderation as part of a balanced diet. Traditionally paired with breads, cheeses, or meats, fig jam is versatile and a flavorful way to enjoy the goodness of figs year-round.

Health Benefits

• Supports digestive health due to dietary fiber (approximately 1-2 grams per tablespoon).
• Provides potassium, which helps regulate blood pressure (about 50-60 mg per tablespoon).
• Contains small amounts of calcium, promoting bone health (around 10-15 mg per tablespoon).

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan

Not suitable for: Low-sugar diets, low-fodmap diets

Selection and Storage

Store fig jam in a sealed container in the refrigerator after opening, and use it within 2-3 weeks for best freshness and flavor. Unopened jars should be kept in a cool, dark place.

Common Questions About Fig jam Nutrition

Is fig jam high in calories or sugar?

Fig jam is relatively high in calories and sugar due to its fruit and added sweeteners. On average, one tablespoon of fig jam contains around 35-50 calories and 8-12 grams of sugar, depending on the brand or recipe. It's best to consume it in moderation, especially if you're monitoring your sugar intake.

Can I eat fig jam on a keto diet?

Fig jam is generally not suitable for a keto diet because it is high in carbohydrates and sugar. A single tablespoon contains around 8-12 grams of carbs, which can quickly exceed the daily carb limit for ketosis. Low-carb or sugar-free alternatives might be a better option for keto dieters.

Is fig jam healthy, and are there any concerns?

Fig jam offers small amounts of fiber, calcium, and iron from figs, but it's also high in added sugar, which can contribute to weight gain or blood sugar spikes if consumed in excess. While it can be part of a healthy diet in moderation, individuals with diabetes or those reducing sugar intake should be cautious.

What is the recommended serving size for fig jam?

The recommended serving size for fig jam is typically one tablespoon, which contains around 35-50 calories and 8-12 grams of sugar. Pair it with whole-grain bread, cheese, or yogurt for a balanced snack without overloading on sugar.

How does fig jam compare to other fruit jams?

Fig jam is sweeter and has a denser texture than many fruit jams like strawberry or raspberry. It often contains slightly more fiber due to the seeds in figs and provides small amounts of calcium and iron. However, like most jams, it still has a high sugar content unless made with reduced sugar or natural sweeteners.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Chapter 1

   U.S. Department of Health and Human Services

   This chapter provides guidance on fruit consumption and added sugars, relevant to fig jam as a fruit preserve.

   View source →