Jam toast

Breakfast

Item Rating: 62/100

1 serving (60 grams) contains 150 calories, 3.0 grams of protein, 2.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		600
% Daily Value*
Total Fat		8.0 g	10%
	Saturated Fat	2.0 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		600 mg	26%
Total Carbohydrates		120 g	43%
	Dietary Fiber	4.0 g	14%
	Sugars	48 g
protein		12 g	24%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		4.0 mg	22%
Potassium		200.0 mg	4%

* 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

Fat: 72 cal (12.0%)

Protein: 48 cal (8.0%)

Carbs: 480 cal (80.0%)

About Jam toast

Jam toast is a simple, globally enjoyed breakfast or snack item that combines toasted bread with a spread of fruit jam. Originating from Western cuisine, it has become a staple worldwide due to its quick preparation and sweet flavor. Nutritional content varies depending on the type of bread and jam used. Whole grain bread provides dietary fiber and complex carbohydrates, while fruit jam offers natural sugars and small amounts of vitamins, such as vitamin C from the fruit source. Standard jam toast is typically a moderate-calorie option with a mix of carbohydrates, minor protein, and minimal fat unless additional ingredients like butter are added.

Health Benefits

• Whole grain bread in jam toast provides dietary fiber (2–4 g per slice) that supports healthy digestion.
• Fruit jam offers natural sugars for quick energy and minor amounts of vitamin C, which supports immune function.
• Low-fat combinations (without butter or margarine) can make jam toast a heart-healthy option compared to high-fat spreads.

Dietary Considerations

Allergens: Contains gluten (from bread), berries or other fruits (in jam), corn syrup (in some jams)

Suitable for: Vegetarian, ovo-lacto vegetarian

Not suitable for: Gluten-free (unless using special bread), low-carb diets, diabetic diets (high in sugars)

Selection and Storage

Store bread in a cool, dry place or freeze for longer-term use. Jam should be refrigerated after opening to maintain freshness.

Common Questions About Jam toast Nutrition

Is jam toast high in protein?

Jam toast is not a significant source of protein. A serving of jam toast typically contains less than 3 grams of protein, as neither the bread nor jam are protein-rich ingredients. For increased protein, consider pairing with nut butter or a higher-protein bread variety.

Can I eat jam toast on a keto diet?

Jam toast is generally not keto-friendly due to its high carbohydrate content. Regular bread and jam contain significant amounts of sugar and refined carbs, with a single serving of jam toast providing around 25-30 grams of carbs. Opt for low-carb bread or sugar-free jam alternatives if adhering to a strict keto diet.

What are the health benefits or concerns of eating jam toast?

Jam toast provides quick energy due to its carbohydrate content, making it a convenient breakfast option. However, concerns include high sugar levels in the jam, which can contribute to blood sugar spikes, and low micronutrient density. Choose whole-grain bread and reduced-sugar jam for a healthier version.

How much jam toast should I eat as a serving?

A standard serving size of jam toast is one slice of bread with approximately one tablespoon of jam. This typically contains about 120-150 calories, depending on the type of bread and jam. Pair it with a source of protein, like yogurt, for a more balanced meal.

How does jam toast compare to bread with butter or other spreads?

Jam toast is higher in sugar compared to bread with butter or spreads like avocado or nut butter, which offer healthy fats. Buttered toast can be more satiating due to fat content, whereas jam toast provides quick energy. For a more nutrient-dense option, consider pairing bread with spreads like almond butter or hummus.

Data Sources & Scientific References