1 serving (20 grams) contains 49 calories, 0.1 grams of protein, 0.0 grams of fat, and 13.3 grams of carbohydrates.
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Nutrition Information
Calories |
787.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 179.2 mg | 7% | |
| Total Carbohydrates | 212.2 g | 77% | |
| Dietary Fiber | 2.2 g | 7% | |
| Sugars | 192.0 g | ||
| protein | 1.0 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 121.6 mg | 9% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 118.4 mg | 2% | |
* 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 Marmalade
Marmalade is a fruit preserve made from citrus fruits, primarily oranges, and is characterized by its thick consistency and slightly bitter-sweet flavor. This culinary staple is believed to have originated in Europe, particularly Scotland, where it became a beloved breakfast condiment. With a primarily carbohydrate-rich profile, marmalade is composed of sugar and citrus pulp, providing 246 calories per 100g serving. While it is not a significant source of protein or fat, marmalade contains small amounts of calcium (38 mg) and vitamin C (4.8 mg), making it a minor contributor to daily micronutrient needs. Typically enjoyed on toast or incorporated into recipes, marmalade is celebrated for its tangy taste and versatile usage in various cuisines worldwide.
Health Benefits
- Vitamin C in marmalade supports immune function and skin health with 4.8 mg per serving.
- Calcium content (38 mg per serving) contributes to maintaining bone strength and cellular functioning.
- Its citrus base provides antioxidants that help combat oxidative stress caused by free radicals.
Dietary Considerations
Selection and Storage
Store marmalade in an airtight container in the refrigerator after opening to preserve freshness and flavor. Keep unopened jars in a cool, dark pantry.
Common Questions About Marmalade Nutrition
Is marmalade high in calories or sugar?
Yes, marmalade is relatively high in both calories and sugar. A 100-gram serving contains 246 calories and approximately 60 grams of sugar, largely due to the sugar added during preparation. It should be consumed in moderation, particularly for those watching their sugar intake.
Can I eat marmalade on a keto diet?
Marmalade is not suitable for a keto diet because it is high in carbohydrates—66.3 grams per 100 grams—and contains minimal fat (0 grams). Keto diets typically focus on low-carb and high-fat foods, so marmalade is best avoided if you are following this lifestyle.
Are there any health benefits to eating marmalade?
Marmalade offers some benefits as it contains small amounts of fiber (0.7 grams per 100 grams) and may provide vitamins from citrus fruit, like vitamin C, depending on the preparation. However, its high sugar content can outweigh these benefits, so moderation is key to avoiding negative impacts on blood sugar levels and overall health.
What is a recommended serving size for marmalade?
A typical serving of marmalade is around one to two tablespoons, which is approximately 15-30 grams. This portion contains 37-74 calories and 9-18 grams of sugar, making it a better choice when used sparingly as a spread or topping rather than consuming larger amounts.
How does marmalade compare to jam and jelly in terms of nutrition?
Marmalade is similar to jam and jelly in terms of calories and sugar content, as all are sweet spreads made with high amounts of sugar. The primary difference lies in the ingredients—marmalade typically uses citrus fruit, which may provide slightly more vitamins like vitamin C compared to other fruit-based spreads. Nutritionally, all should be consumed in moderation.
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 - Marmalade DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureOutlines recommendations for added sugar intake, which relates to marmalade consumption moderation.
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.
