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Blackberry Jam (Unsweetened) Calories
Unsweetened, high fiber, antioxidant source
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Blackberry Jam (Unsweetened) (20 g) has 14 calories. That works out to 70 calories per 100 g. It contains 3.4 g of carbs, 0.1 g of protein, 0.1 g of fat and 0.7 g of fiber. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Blackberry Jam (Unsweetened) Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
17g
· 6% DV
Protein
0.7g
· 1% DV
Fat
0.3g
· 0% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 4% · Fat 3%
Blackberry Jam (Unsweetened) Vitamins & Minerals
Vitamins
Vitamin K
19µg · 16% DV
Vitamin C
13mg · 14% DV
Vitamin E
1.1mg · 7% DV
B5
0.3mg · 6% DV
Minerals
Iron
1mg · 6% DV
Magnesium
18mg · 4% DV
Calcium
25mg · 3% DV
Phosphorus
22mg · 3% DV
How Nutritious Is Blackberry Jam (Unsweetened)?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Blackberry Jam (Unsweetened) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Blackberry Jam (Unsweetened)
To burn the 70 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Blackberry Jam (Unsweetened) Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Blackberry Jam (Unsweetened) Contain Allergens?
No known major allergens
Which Diets Is Blackberry Jam (Unsweetened) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Blackberry Jam (Unsweetened) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Blackberry Jam (Unsweetened)
How many calories are in unsweetened blackberry jam?
Unsweetened blackberry jam contains 70 calories per 100 g. The same serving provides 17 g of carbohydrates, 0.7 g of protein, and 0.3 g of fat.
Is unsweetened blackberry jam suitable for a vegan diet?
Yes, it is listed as compatible with vegan diets. It is also suitable for vegetarian, gluten-free, Mediterranean, flexitarian, and omnivore eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.