1 serving (20 grams) contains 56 calories, 0.1 grams of protein, 0.0 grams of fat, and 13.8 grams of carbohydrates.
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Nutrition Information
Calories |
889.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 102.4 mg | 4% | |
| Total Carbohydrates | 220.5 g | 80% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 155.2 g | ||
| protein | 1.2 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 64.0 mg | 4% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 246.4 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
Source of Calories
About Jam
Jam is a sweet spread made from cooked fruit and sugar, originating in Europe and widely used across various cuisines globally. Commonly enjoyed on bread or as a filling, jam combines natural fruit flavors with added sweetness. Its nutritional profile generally includes high carbohydrates due to sugar, minimal protein and fat, and trace amounts of fiber, vitamins, and minerals. It typically contains around 278 kcal per serving (100g), with significant carbs (68.9g) and modest sources of calcium (20mg), iron (0.49mg), and vitamin C (8.8mg). Jam's nutritional value varies depending on the fruit and added ingredients used in production.
Health Benefits
- Provides quick energy due to its high carbohydrate content, making it useful for a quick boost in physical activity or low blood sugar moments.
- Contains vitamin C from fruit, which supports immune health and helps combat oxidative stress.
- Includes trace minerals like calcium and iron, contributing to bone health and oxygen transport in the body.
Dietary Considerations
Selection and Storage
Jam should be stored in a cool, dry place before opening. Once opened, keep it refrigerated and consume within a few weeks for safety and freshness.
Common Questions About Jam Nutrition
Is jam high in protein?
Jam is very low in protein, providing only 0.37 grams per 100 grams. It is primarily made of fruit and sugar, which contribute to its high carbohydrate content rather than protein.
Can I eat jam on a keto diet?
Jam is not suitable for a keto diet due to its high carbohydrate content, specifically 68.9 grams of carbs per 100 grams, including 48.5 grams of sugar. Keto diets emphasize low-carb options, making jam an unsuitable choice unless you opt for sugar-free or low-carb versions.
What are the health benefits and concerns of eating jam?
Jam can be a source of quick energy due to its high sugar content, and some varieties may retain small amounts of vitamins from the fruit used, such as vitamin C. However, its high sugar content (48.5 grams per 100 grams) can contribute to weight gain and blood sugar spikes if consumed in excess.
What is the recommended serving size for jam?
A typical portion size for jam is around one tablespoon (about 20 grams), which contains roughly 56 calories, 13.8 grams of carbs, and 9.7 grams of sugar. Moderation is key due to its high sugar and calorie content.
How does jam compare to jelly or preserves?
Jam typically contains fruit pulp or mashed fruit, giving it a thicker texture compared to jelly, which is made with fruit juice and has a smooth consistency. Preserves have larger fruit chunks and may contain less sugar, depending on the recipe. Nutritionally, all three are similar with high sugar content unless low-sugar versions are used.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Jam DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Added Sugars in the DietDietary Guidelines for Americans 2020-2025Discusses added sugar consumption and its inclusion in foods like jam, with guidelines for limiting intake.
- The Nutritional Value and Glycemic Response of Jam Prepared with Natural SweetenersJournal of Food and Nutrition ResearchExamines the nutritional differences and glycemic impact of traditional jam versus reduced-sugar preparations.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
