Jam
Fruit preserved with sugar; a small amount of fruit and a lot of free sugar.
Nutrition per 100 g
Standardised to 100 g of jam for fair comparison. Typical serving: 1 tbsp (20 g) — 56 kcal per 20 g serving.
| Nutrient | Per 100 g | Per serving (20 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 280 kcal | 56 kcal | 100 kcal |
| Protein | 0.5 g | 0.1 g | 0.2 g |
| Carbohydrate | 69 g | 13.8 g | 24.6 g |
| Fat | 0 g | 0 g | 0 g |
| Fibre | 1 g | 0.2 g | 0.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of jam, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (20 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 8.8 mg | 1.8 mg | 10% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.12 mg | 0.024 mg | <1% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.016 mg | 0.003 mg | 1% |
| Riboflavin | 0.076 mg | 0.015 mg | 6% |
| Niacin | 0.036 mg | 0.007 mg | <1% |
| Vitamin B6 | 0.02 mg | 0.004 mg | 1% |
| Folate | 11 µg | 2.2 µg | 3% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.02 mg | 0.004 mg | <1% |
| Choline | 10.2 mg | 2 mg | 2% |
| Minerals | |||
| Calcium | 20 mg | 4 mg | 2% |
| Iron | 0.49 mg | 0.098 mg | 3% |
| Magnesium | 4 mg | 0.8 mg | <1% |
| Phosphorus | 19 mg | 3.8 mg | 2% |
| Potassium | 77 mg | 15.4 mg | 2% |
| Sodium | 32 mg | 6.4 mg | 1% |
| Zinc | 0.06 mg | 0.012 mg | <1% |
| Selenium | 2 µg | 0.4 µg | 4% |
| Copper | 0.1 mg | 0.02 mg | 11% |
| Manganese | 0.04 mg | 0.008 mg | 2% |
Source: USDA FoodData Central — Jams and preserves
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat jam?
- Makes plain wholegrain toast and yogurt appealing.
- Long shelf life.
How to include it
- Spread thinly and pair with a protein source.
- Try mashed berries with chia seeds instead.
Things to consider
- Around three teaspoons of sugar per tablespoon.
- Very little of the original fruit's vitamin C survives.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Honey
Concentrated natural sugar with trace antioxidants; still a free sugar.
- kcal
- 305
- protein
- 0.5 g
- fibre
- 0 g
per 100 g · Typical serving: 1 tbsp (21 g)
Maple Syrup
Boiled maple sap; a natural sweetener with useful manganese and zinc.
- kcal
- 260
- protein
- 0 g
- fibre
- 0 g
per 100 g · Typical serving: 1 tbsp (20 g)
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