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Cranberry Jam Calories
Sweet, tart, antioxidant-rich, breakfast spread
CALORIES
GI
POTASSIUM
FIBER
Cranberry Jam Nutrition Facts
Selected: 100 g
240
KCAL / 100G
Carbs
62g
· 99%
Protein
0.2g
· 0%
Fat
0.1g
· 1%
Fiber
1.5g
Cranberry Jam Vitamins & Minerals
Vitamins
Vitamin E
0.7mg · 5% DV
B6
0.03mg · 2% DV
Vitamin C
2mg · 2% DV
B1
0.01mg · 1% DV
Minerals
Calcium
7mg · 1% DV
Magnesium
4mg · 1% DV
Phosphorus
7mg · 1% DV
Potassium ⭐
35mg · 1% DV
Cranberry Jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cranberry 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 Cranberry Jam Contain Allergens?
No known major allergens
Which Diets Is Cranberry 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
Cranberry Jam Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cranberry Jam
Cranberry Jam — Frequently Asked Questions
How should cranberry jam be stored?
Keep an unopened jar in a cool, dry place away from direct sunlight. Once opened, refrigerate it and always use a clean, dry spoon.
How can you tell if opened cranberry jam has spoiled?
Discard it if you notice mould, bubbling, an unusual fermented smell, or a marked colour change. Follow the storage and use-by guidance on the jar first.
Can cranberry jam be frozen?
Yes, it can be frozen in small portions. It may become slightly looser after thawing, so it is best not to refreeze it once defrosted.
What is the difference between cranberry jam and cranberry preserve?
Jam is usually made from crushed or puréed fruit, giving it a fairly even texture. Preserves commonly contain more noticeable pieces of fruit, although product styles vary.
How can cranberry jam be part of a more balanced breakfast?
Instead of having it alone on white toast, pair a small amount with wholegrain bread and protein-rich foods such as yogurt or cheese. This makes the meal more filling and less centred on sweetness.
Is cranberry jam useful before a workout?
Its carbohydrate content can make a small serving a convenient pre-workout option, especially when eaten with toast. People prone to stomach upset should avoid large amounts of sweet foods immediately before intense exercise.
Is it bad to eat cranberry jam at night?
Eating it at night is not inherently harmful; portion size and overall eating habits matter more. Frequent use just before bed can leave sugars in contact with teeth for longer, so brushing is important.
Can cranberry jam treat a urinary tract infection?
No. Cranberry products do not replace medical assessment or treatment for a urinary tract infection, and jam often contains added sugar. Seek medical advice for symptoms such as pain when urinating, fever, or blood in the urine.
Is cranberry jam a substitute for fresh cranberries?
It provides cranberry flavour, but it is not nutritionally equivalent to fresh fruit. Jam is a processed product, and added sugar and heat processing make it a different choice from fresh cranberries.
What foods go well with cranberry jam?
It works well with plain yogurt, porridge, chia pudding, mild cheeses, and simple cakes. Its tart-fruity flavour can also balance savoury dishes such as roasted poultry or a cheese sandwich.
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Nutrition data compiled from USDA FoodData Central and scientific sources.