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Pumpkin Jam Calories
Sweetened pumpkin preserve, popular in Turkish and Middle Eastern breakfasts
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Pumpkin Jam (20 g) has 42 calories. That works out to 210 calories per 100 g. It contains 10.6 g of carbs, 0.1 g of protein, 0 g of fat and 0.2 g of fiber. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Pumpkin Jam Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
42
KCAL / 20G
Carbs
10.6g
· 4% DV
Protein
0.1g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 99% · Protein 1% · Fat 0%
Pumpkin Jam nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 0.2 g | 1% |
| Protein | 0.1 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Pumpkin Jam?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 42 kcal |
| 1 teaspoon (small) | 7 g | 15 kcal |
| 1 slice (medium) | 30 g | 63 kcal |
| 2 tablespoon (large) | 40 g | 84 kcal |
| 1 serving (medium) | 50 g | 105 kcal |
| 100 g | 100 g | 210 kcal |
| 1 cup (large) | 240 g | 504 kcal |
| 1 pack (large) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Pumpkin Jam
How do you make Pumpkin Jam?
Pumpkin Jam is made by simmering peeled pumpkin pieces with sugar until tender and syrupy. Add lemon juice to balance the sweetness, and stir gently so the pieces keep their shape instead of turning into a purée.
What does Pumpkin Jam taste like?
Pumpkin Jam tastes sweet and mellow, with a soft pumpkin flavor and a syrupy texture. Depending on the recipe, lemon, cinnamon, or cloves can add brightness or warmth, so it may taste quite different from plain pumpkin purée.
How do you eat Pumpkin Jam?
Pumpkin Jam is commonly spread on toast or served alongside bread and cheese at breakfast. You can also spoon it over yogurt or porridge, using a little syrup so its sweetness does not overpower the rest of the dish.
What is the difference between Pumpkin Jam and pumpkin butter?
Pumpkin Jam usually contains recognizable pumpkin pieces suspended in syrup, while pumpkin butter is a smooth, spreadable purée cooked with sweetener and spices. Pumpkin butter is not dairy butter; the names describe different textures and preparations.
Can you make Pumpkin Jam with canned pumpkin?
You can make a pumpkin spread with canned pumpkin, but it will not have the distinct pieces or clear syrup of traditional Pumpkin Jam. Canned pumpkin is puréed, so use a recipe designed for it rather than substituting it directly for fresh chunks.
Why is my Pumpkin Jam runny?
Pumpkin Jam can remain runny if the syrup has not reduced enough or the pumpkin releases more moisture than expected. Simmer it gently for longer, then let it cool before judging the final texture, since the syrup thickens as it cools.
What spices go well in Pumpkin Jam?
Cinnamon, cloves, and ginger pair well with Pumpkin Jam, but they are optional because the pumpkin’s own flavor is mild and sweet. Add spices sparingly so they complement the fruit rather than making the jam taste like a spiced pie filling.
How long does Pumpkin Jam last after opening?
Keep opened Pumpkin Jam in a clean, tightly closed jar in the refrigerator and use a clean spoon each time. Discard it if you see mold or notice an unusual smell or bubbling; homemade batches without a tested preserving method should not be stored at room temperature.
Can Pumpkin Jam be frozen?
Yes, Pumpkin Jam can be frozen in a freezer-safe container, leaving room for expansion. Thaw it in the refrigerator and expect the pumpkin pieces to soften slightly; freezing is useful when the jam was made without a tested shelf-stable canning recipe.
Can Pumpkin Jam be safely canned at home?
Only use a tested canning recipe specifically developed for Pumpkin Jam. Pumpkin is low in acid, and improvised recipes or ordinary pumpkin purée are not safe for water-bath canning; refrigerate or freeze an untested batch instead.
Pumpkin Jam Vitamins & Minerals
Vitamins
Vitamin A
12µg · 1% DV
B6
0.01mg · 1% DV
Vitamin C
0.4mg · 0% DV
Folate
1.4µg · 0% DV
Minerals
Copper
0.01mg · 1% DV
Potassium ⭐
16mg · 0% DV
Phosphorus
2.6mg · 0% DV
Calcium
3.6mg · 0% DV
Sodium
1.4mg · 0% DV
Pumpkin Jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin Jam
To burn the 42 calories in 1 tablespoon (medium) (20 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.
What is Pumpkin Jam?
Pumpkin Jam is a sweet preserve made by cooking pumpkin with sugar, often leaving recognisable pieces in the syrup. It is popular at Turkish and Middle Eastern breakfasts, where it may be spread on bread or served from a small dish alongside cheese or clotted cream. Recipes and texture vary, with some cooks keeping the pumpkin pieces fairly firm.
Its flavour is mellow and sweet, and the pumpkin can be tender or pleasantly firm depending on how it is prepared. Most of its energy comes from carbohydrates; it contains 53 g per 100 g. Because it is quite sweet, a modest spoonful works well with plain yogurt or unsweetened cheese, or as a topping for toast.
How Nutritious Is Pumpkin Jam?
Nutrient density
Low
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
Low
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.
Is Pumpkin Jam 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 Pumpkin Jam Contain Allergens?
No known major allergens
Which Diets Is Pumpkin Jam Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pumpkin Jam Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.