Onion jam

Condiment

Item Rating: 54/100

1 serving (20 grams) contains 50 calories, 0.5 grams of protein, 0.1 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		595.2
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		595.2 mg	25%
Total Carbohydrates		142.9 g	51%
	Dietary Fiber	6.0 g	21%
	Sugars	119.0 g
protein		6.0 g	12%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		1.2 mg	6%
Potassium		476.2 mg	10%

* 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: 10 cal (1.8%)

Protein: 24 cal (4.0%)

Carbs: 571 cal (94.3%)

About Onion jam

Onion jam is a savory-sweet condiment created by caramelizing onions with sugar, vinegar, and spices. Originating from European cuisines, particularly French, it is often used to elevate meats, cheeses, and toast. The slow cooking process transforms onions into a rich, spreadable texture with a concentrated, sweet flavor. Onions are low in calories and offer a decent amount of vitamin C, dietary fiber, and small quantities of vitamins B6 and folate. While onion jam has added sugars, its core ingredient retains some of the health benefits derived from fresh onions.

Health Benefits

• Rich in antioxidants such as quercetin, which can help reduce inflammation and support heart health.
• Contains vitamin C, which boosts immune function and promotes skin health.
• Provides small amounts of dietary fiber, which supports healthy digestion and gut health.

Dietary Considerations

Allergens: Contains none

Suitable for: Vegetarian, vegan

Not suitable for: Low-sugar diets, diabetic diets due to added sugars

Selection and Storage

Store onion jam in an airtight container in the refrigerator for up to 2 weeks. For long-term use, consider freezing or canning following safe preservation guidelines.

Common Questions About Onion jam Nutrition

Is onion jam high in protein?

Onion jam is not high in protein as it primarily consists of cooked onions, sugar, and vinegar. A tablespoon of onion jam contains less than 1 gram of protein.

Can I eat onion jam on a keto diet?

Onion jam is typically not suitable for a keto diet due to its high sugar content, which can result in up to 10-15 grams of carbohydrates per tablespoon, depending on the recipe. Keto-friendly versions may use sugar substitutes like erythritol or stevia instead.

Are there health benefits or concerns with onion jam?

Onions used in onion jam are rich in antioxidants like quercetin, which have anti-inflammatory properties. However, the high sugar content in traditional recipes might be a concern for those monitoring blood sugar levels or trying to reduce their intake of added sugars.

How much onion jam should I serve?

A typical serving size of onion jam is 1 to 2 tablespoons, which adds a sweet and savory flavor to dishes without overwhelming them or significantly increasing calorie and sugar intake. Use it as a condiment sparingly.

How does onion jam compare to caramelized onions?

Onion jam is sweeter and more concentrated in flavor compared to caramelized onions due to the addition of sugar and often vinegar. While caramelized onions are usually cooked with minimal ingredients, onion jam undergoes additional preparation to create a thick, jam-like texture.

Data Sources & Scientific References