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High vitamin C, antioxidant, sweet, traditional jam
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Cornelian cherry 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 6 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.4 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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 42 kcal |
| 1 teaspoon (small) | 7 g | 15 kcal |
| 1 slice (thin) | 25 g | 53 kcal |
| 2 tablespoon (large) | 40 g | 84 kcal |
| 1 slice (thick) | 40 g | 84 kcal |
| 1 serving (medium) | 50 g | 105 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (large) | 100 g | 210 kcal |
| 1 can (whole) | 300 g | 630 kcal |
Calculated from 210 calories per 100 g.
Cornelian cherry jam is made from the tart red fruits of the Cornus mas tree, cooked with sugar. The fruit is native to parts of Europe and western Asia, and its tangy flavor gives the jam a distinctive sweet-and-sour taste.
Cornelian cherry jam tastes sweet and distinctly tart, often with a slightly astringent note. Its flavor is sharper than many berry jams, especially when made with less-ripe fruit or a lighter amount of sugar.
To make Cornelian cherry jam, wash the fruit and simmer it with sugar until the berries soften and the mixture thickens. You can cook the fruit with its pits and remove them after softening; a little lemon juice helps balance sweetness.
Yes, remove the pits before serving if they were left in during cooking. Cornelian cherries are small and their pits are awkward to eat around, but softening the fruit first makes the pits easier to separate.
Enjoy Cornelian cherry jam on toast, with plain yogurt, or alongside mild cheese. Its tartness also works well as a topping for porridge or as a filling in pastries, where it offsets richer or less tangy ingredients.
Cornelian cherry jam is naturally tart because the fruit has a sharp, tangy flavor. Less-ripe cherries can taste more astringent, while very long cooking can concentrate that flavor; riper fruit generally makes a rounder-tasting jam.
Keep opened Cornelian cherry jam refrigerated and use a clean, dry spoon each time. Store unopened jars in a cool, dry place away from sunlight, and discard the jam if you see mold or notice an unusual fermented smell.
Cornelian cherry jam usually contains fruit flesh or pieces, while Cornelian cherry jelly is made from strained juice and has a clear, smooth texture. Jelly is a better choice when you want the fruit’s tang without seeds or pulp.
Tart cherry jam is a practical substitute for Cornelian cherry jam because both bring a bright, fruity acidity. Cranberry preserves can also work, though they may taste sharper; adjust the amount to suit the recipe or dish.
Yes, Cornelian cherry jam can add a sweet-tart accent to savory food. Stir a small spoonful into a sauce for roasted meat or serve it beside a cheese board; its acidity helps balance rich, salty flavors.
Vitamins
Vitamin C
6mg · 7% DV
B6
0.01mg · 1% DV
Vitamin E
0.06mg · 0% DV
B5
0.02mg · 0% DV
Minerals
Copper
0.01mg · 1% DV
Manganese
0.02mg · 1% DV
Potassium ⭐
14mg · 0% DV
Iron
0.06mg · 0% DV
Sodium
0.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Cornelian cherry jam is made by simmering the tart, deep-red fruit of the Cornelian cherry tree with sugar. The fruit grows across parts of Europe and western Asia, including Turkey, where it is also known as zoğal. Its sharp, fruity tang balances the jam’s sweetness, and the finished texture can be either smooth or pleasantly chunky.
In Turkey, it is commonly served at breakfast with bread and tea; elsewhere, try it on toast, spooned over plain yogurt, or alongside soft cheese. It is chiefly a source of carbohydrates—about 53 g per 100 g—so a modest spoonful is enough to bring its vivid sweet-and-sour flavour to a meal. Pairing it with unsweetened yogurt makes for a less sugary-feeling breakfast.
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.
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.
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.
No known major allergens
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
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.