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Berry jam Calories
Sweet, fruity, breakfast spread, bread topping
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Berry jam (20 g) has 48 calories. That works out to 240 calories per 100 g. It contains 12.4 g of carbs, 0.1 g of protein, 0 g of fat and 0.3 g of fiber. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Berry jam Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
48
KCAL / 20G
Carbs
12.4g
· 5% DV
Protein
0.1g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.3g
· 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%
Berry jam nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 12.4 g | 5% |
| Fiber | 0.3 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 Berry jam?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 48 kcal |
| 1 teaspoon (small) | 7 g | 17 kcal |
| 1 slice (thin) | 18 g | 43 kcal |
| 1 slice (thick) | 25 g | 60 kcal |
| 1 serving (medium) | 30 g | 72 kcal |
| 2 tablespoon (large) | 40 g | 96 kcal |
| 1 serving (large) | 50 g | 120 kcal |
| 100 g | 100 g | 240 kcal |
| 1 pack (whole) | 250 g | 600 kcal |
Calculated from 240 calories per 100 g.
Frequently Asked Questions About Berry jam
How do you make berry jam with mixed berries?
Berry jam is made by cooking mixed berries with sugar until the fruit softens and the juices thicken. Stir gently to keep some berries intact, and avoid filling the jar until the mixture has reached the consistency you want.
Which berries work best in berry jam?
Strawberries, raspberries, blackberries, and blueberries all work well in berry jam. Combining sweet and tart berries gives the jam a more balanced flavor, while the exact mix changes its color, texture, and amount of seeds.
Why is my berry jam runny?
Berry jam is often runny because the fruit released more liquid than evaporated during cooking, or the mixture was taken off the heat too soon. Simmer it a little longer and let it cool before judging its final consistency.
Can you make berry jam with frozen berries?
Yes, frozen berries work for berry jam. They release extra liquid as they thaw, so the mixture may need more simmering to thicken; you can cook them straight from frozen, but stir carefully as they soften.
Can you make berry jam without pectin?
Yes, berry jam can be made without added pectin. The fruit contributes some natural pectin, and simmering reduces excess liquid, though the finished jam may be softer than one made with added pectin.
Does berry jam need to be refrigerated before opening?
An unopened, properly sealed jar of berry jam can generally be kept in a cool, dry cupboard. Refrigerate it after opening, and discard a jar if its seal is broken or its contents look or smell unusual.
How can you tell if berry jam has gone bad?
Discard berry jam if you see mold, notice bubbling or an unusual smell, or find that the lid seal has failed. Do not scrape off mold and eat the rest, since contamination may extend beyond the visible spot.
Can berry jam be frozen?
Yes, berry jam can be frozen in a freezer-safe, airtight container. Leave room for expansion, then thaw it in the refrigerator; the texture may loosen or separate slightly, so stir it before serving.
What can you use berry jam for besides toast?
Berry jam works as a topping for yogurt, oatmeal, pancakes, or waffles, and it can be spooned over ice cream. Use it as a filling for pastries or pair a small amount with cheese for a sweet-tart contrast.
Can you use less sugar in berry jam?
Yes, you can make berry jam with less sugar, but sugar helps preserve it and affects its texture. Lower-sugar recipes may need a tested method or added pectin, and the finished jam should be stored according to that recipe.
Berry jam Vitamins & Minerals
Vitamins
Vitamin C
1.2mg · 1% DV
B6
0.01mg · 1% DV
Vitamin E
0.06mg · 0% DV
Biotin
0.1µg · 0% DV
Minerals
Copper
0.01mg · 1% DV
Manganese
0.01mg · 0% DV
Calcium
3mg · 0% DV
Magnesium
1.2mg · 0% DV
Potassium ⭐
8mg · 0% DV
Sodium
2mg · 0% DV
Berry jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Berry jam
To burn the 48 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 Berry jam?
Berry jam is made by cooking berries with sugar until they soften into a thick, glossy spread. The fruit gives it a sweet-tart flavour, while softened berries and tiny seeds can add a little texture.
It is commonly spread on toast or served with bread at breakfast, and also works well on scones, pancakes or stirred into yoghurt. With 62 g of carbohydrates per 100 g and very little protein or fat, it is best enjoyed as a sweet topping rather than a substantial part of a meal. A thin layer pairs nicely with plain yoghurt or soft cheese.
How Nutritious Is Berry 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 Berry 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 Berry jam Contain Allergens?
No known major allergens
Which Diets Is Berry 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
Berry jam Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.