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Fruit Jam Calories
Sweet fruit spread, breakfast staple
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Fruit Jam (20 g) has 50 calories. That works out to 250 calories per 100 g. It contains 13 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 Fruit Jam?
Fruit jam is a thick, spoonable spread made by cooking fruit with sugar. Depending on the recipe, it may be smooth or hold soft pieces of fruit, with berries, stone fruit and citrus all common choices. Its glossy texture and concentrated sweet-tart flavour make it easy to spread on toast or stir into other foods.
It is a familiar breakfast topping in many places, often served with bread, toast or pastries; it also works with porridge, yoghurt or a simple scone at tea time. Fruit jam gets most of its energy from carbohydrates and contains very little protein or fat. For a less-sweet breakfast, use a thin layer and pair it with plain yoghurt or an unsweetened spread.
Fruit Jam Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
65g
· 24% DV
Protein
0.3g
· 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 0% · Fat 1%
Fruit Jam Vitamins & Minerals
Vitamins
Vitamin C
4mg · 4% DV
B2
0.02mg · 2% DV
Vitamin A
5µg · 1% DV
B1
0.01mg · 1% DV
Minerals
Calcium
13mg · 1% DV
Magnesium
5mg · 1% DV
Phosphorus
8mg · 1% DV
Potassium ⭐
45mg · 1% DV
How Nutritious Is Fruit 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.
Fruit Jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fruit Jam
To burn the 250 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 Fruit 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 Fruit Jam Contain Allergens?
No known major allergens
Which Diets Is Fruit 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
Fruit Jam Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Compare Fruit Jam
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Frequently Asked Questions About Fruit Jam
What is fruit jam made from?
Fruit jam is made by cooking fruit with sugar until the mixture thickens. Some recipes also use lemon juice or pectin to help it set; the exact ingredients and fruit pieces vary by recipe and brand.
How long does fruit jam last after opening?
Opened fruit jam usually keeps for several weeks in the refrigerator when handled with a clean spoon and tightly closed between uses. Discard the whole jar if you see mold or notice a fermented smell.
Does fruit jam need to be refrigerated after opening?
Yes, refrigerate fruit jam after opening unless its package specifically gives different storage instructions. Keeping it cold and using a clean utensil helps slow spoilage and prevents crumbs or moisture from contaminating the jar.
Can you eat fruit jam if there is mold on top?
No, do not scrape off the mold and eat the remaining fruit jam. Mold can extend beyond the visible patch through the soft, moist spread, so discard the entire jar.
Can fruit jam be frozen?
Yes, fruit jam can be frozen in a freezer-safe container. Leave room for expansion, then thaw it in the refrigerator; the texture may become looser after thawing, so stir it before serving.
Why is my fruit jam runny?
Fruit jam may stay runny if it has not cooked long enough or if the fruit has too little pectin or acidity to set. Let it cool before judging the texture, since it thickens as it cools.
Can you make fruit jam without pectin?
Yes, fruit jam can be made without added pectin. Some fruits contain enough natural pectin to thicken during cooking, while lemon juice can help; low-pectin fruit may need longer cooking or a different recipe.
What is the difference between fruit jam and fruit jelly?
Fruit jam contains crushed or chopped fruit, while fruit jelly is made from strained fruit juice and has a clear, smooth texture. Fruit jam is therefore usually thicker and may include visible pieces of fruit.
Can fruit jam be used in baking?
Yes, fruit jam works as a filling for thumbprint cookies, pastries, cakes, and sandwich cookies. If it is very runny, it may leak during baking, so use a thicker jam or chill the filled dough first.
Can people with diabetes eat fruit jam?
Yes, people with diabetes can include fruit jam, but its sugar can raise blood glucose and portion size matters. A doctor or dietitian can help fit it into an individual meal plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.