1 tablespoon (medium) of Blackberry 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 0.5 g of fiber. Its glycemic index is 65 (high), so it raises blood sugar quickly.

What is Blackberry jam?

Blackberry jam is made by cooking blackberries with sugar until the fruit breaks down and the mixture turns thick and spreadable. Its deep colour and sweet-tart flavour are balanced by the tiny seeds, which give it a pleasantly textured finish. Berry preserves are made in many places, both at home and commercially.

It is commonly spread on toast, scones or warm bread, and can also be spooned into yoghurt or used between cake layers. In the UK, it’s a familiar choice for breakfast and afternoon tea; elsewhere, it pairs just as easily with a simple slice of bread. Although it comes from fruit, it is sugar-rich and low in protein. A small spoonful adds plenty of flavour to plain yoghurt or porridge.

Blackberry jam Nutrition Facts

Selected: 100 g

240

KCAL / 100G

Carbs

62g

· 23% DV

Protein

0.4g

· 1% DV

Fat

0.1g

· 0% DV

Fiber

2.5g

· 9% 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%

Blackberry jam Vitamins & Minerals

Vitamins

Vitamin C

8mg · 9% DV

Vitamin E

0.7mg · 5% DV

Vitamin K

6µg · 5% DV

0.13mg · 3% DV

Minerals

Manganese

1mg · 43% DV

Calcium

25mg · 3% DV

Magnesium

13mg · 3% DV

Phosphorus

18mg · 3% DV

How Nutritious Is Blackberry jam?

Nutrient density

Low

25/ 100

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

29/ 100

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 Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Blackberry jam

To burn the 240 calories in 100 g:

🚶

59min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

33min

Cycling

🏊

28min

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 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 Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Blackberry jam 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 Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Blackberry jam

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Foods Similar to Blackberry jam

🍬

Rose Turkish delight

330 kcal

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

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210 kcal

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320 kcal

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Frequently Asked Questions About Blackberry jam

How do you make blackberry jam?

Blackberry jam is made by cooking blackberries with sugar until the fruit breaks down and the mixture thickens. A little lemon juice helps balance the sweetness and supports setting. Use a clean jar for storage, following a tested recipe if canning it for the pantry.

Why won't my blackberry jam set?

Blackberry jam may stay runny if it has not cooked long enough or the fruit mixture has too much liquid. Let it cool before judging the texture, since jam thickens as it cools; if needed, cook it longer or use pectin according to its instructions.

Can you make blackberry jam without pectin?

Yes, blackberry jam can be made without added pectin. The berries contain natural pectin, and lemon juice can help the mixture set. The result may be softer than a pectin-based jam, so use a tested recipe and check the set before jarring.

Can you use frozen blackberries for blackberry jam?

Yes, frozen blackberries work for blackberry jam. Thaw them first and include the juice released during thawing, since it contains flavor but also adds liquid. The jam may need a little more cooking to reach the texture you want.

How do you keep blackberry jam from getting too seedy?

To make blackberry jam less seedy, press the cooked berries through a fine-mesh sieve before finishing the recipe. This removes most of the seeds, although it also removes some pulp, so the finished jam may be smoother and slightly less textured.

Does blackberry jam need to be refrigerated?

Unopened, commercially sealed blackberry jam can generally be stored in a cool, dry cupboard until its date, unless the label says otherwise. Refrigerate it after opening. Homemade jam should be stored according to the recipe and canning method used.

Can you freeze blackberry jam?

Yes, blackberry jam can be frozen in a freezer-safe container, leaving room for expansion. Thaw it in the refrigerator and stir if the texture separates slightly. Freezing is useful for homemade jam that was not prepared for shelf-stable canning.

What can you eat with blackberry jam?

Blackberry jam goes well on toast, biscuits, scones, and pancakes. You can also spoon it over yogurt or oatmeal, or pair it with soft cheeses. Its tart berry flavor works especially well with mild, creamy foods.

What is the difference between blackberry jam and blackberry jelly?

Blackberry jam contains crushed or chopped fruit, so it usually has pulp and seeds. Blackberry jelly is made from strained blackberry juice and has a clearer, smoother texture. Both are sweet fruit spreads, but their texture and preparation differ.

How can you tell if blackberry jam has gone bad?

Discard blackberry jam if you see mold, notice bubbling or fermentation, or detect an unusual smell. Do not scrape mold off the surface and eat the rest; mold can extend below what is visible, especially in a soft spread.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026