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Plum Jam Calories
Sweet, breakfast, fruity, jam
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Plum 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 0.2 g of fiber. Its glycemic index is 65 (high), so it raises blood sugar quickly.
What is Plum Jam?
Plum Jam is made by cooking plums with sugar until they soften and thicken. Depending on the fruit and method, it may be smooth and softly pulpy or contain pieces of plum; its colour can range from ruby to deep purple. The flavour balances ripe-fruit sweetness with a gentle tartness.
It is commonly spread on toast or bread at breakfast, and also works as a filling for pastries or a spoonful stirred into porridge or yoghurt. It is mainly a source of carbohydrates, with little protein or fat, so a modest spread is often enough to bring fruity flavour to a meal. Pair it with plain yoghurt or unsweetened porridge to temper its sweetness.
Plum Jam Nutrition Facts
Selected: 100 g
240
KCAL / 100G
Carbs
62g
· 23% DV
Protein
0.4g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.2g
· 4% 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%
Plum Jam Vitamins & Minerals
Vitamins
B2
0.02mg · 2% DV
B5
0.08mg · 2% DV
B6
0.03mg · 2% DV
Vitamin C
2mg · 2% DV
Minerals
Magnesium
7mg · 2% DV
Phosphorus
13mg · 2% DV
Potassium ⭐
80mg · 2% DV
Calcium
14mg · 1% DV
How Nutritious Is Plum 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.
Plum Jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plum Jam
To burn the 240 calories in 100 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.
Is Plum 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 Plum Jam Contain Allergens?
No known major allergens
Which Diets Is Plum 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
Plum Jam Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Plum Jam
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Frequently Asked Questions About Plum Jam
How do you make plum jam?
Plum jam is made by simmering plums with sugar until the fruit softens and the mixture thickens. You can leave small plums whole or halve larger ones and remove their pits; lemon juice is often added near the end to balance the sweetness.
Do you need to peel plums for plum jam?
No, you usually do not need to peel plums for plum jam. The skins soften during cooking and add color and fruit flavor; leaving them on also saves preparation time. For an exceptionally smooth jam, strain or blend it after cooking.
Why is my plum jam runny?
Plum jam can stay runny if it has not cooked long enough for excess water to evaporate. Simmer it a little longer, then test a small spoonful on a chilled plate; it will thicken further as it cools, so avoid overcooking.
Why did my plum jam turn out too thick?
Plum jam becomes too thick when too much liquid evaporates during cooking. Stir in a little hot water and warm the jam gently until it loosens; next time, take it off the heat when a chilled-plate test shows it beginning to set.
Can plum jam be made with less sugar?
Yes, plum jam can be made with less sugar, but it may be softer and will not keep as long as a traditionally sugared batch. Use a recipe designed for reduced-sugar jam, and refrigerate it unless you have processed the jars using a tested canning method.
How can you tell when plum jam is set?
Plum jam is ready when a small amount wrinkles after cooling on a chilled plate. You can also draw a line through the jam on the plate; if the two sides stay apart, it has thickened enough to remove from the heat.
Can you use frozen plums to make plum jam?
Yes, frozen plums work well in plum jam. Thaw them first and include their juices in the pot, since those juices carry fruit flavor; expect the mixture to need enough simmering to evaporate the extra liquid.
Why does plum jam sometimes taste bitter?
Plum jam can taste bitter if crushed pits or seed kernels get into the mixture, or if the fruit is scorched on the bottom of the pan. Remove pits carefully when pitting plums and cook over moderate heat, stirring regularly.
What goes well with plum jam besides toast?
Plum jam pairs well with yogurt, oatmeal, pancakes, and soft cheeses. It also works as a filling for thumbprint cookies or a glaze for baked pastries; use a thin layer so its sweetness does not overwhelm the other flavors.
How long does homemade plum jam last after opening?
Opened homemade plum jam generally keeps for several weeks in the refrigerator when stored in a clean, tightly closed jar and served with a clean spoon. Discard it if you see mold, notice an unusual smell, or observe bubbling that was not present before.
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Nutrition data compiled from USDA FoodData Central and scientific sources.