1 tablespoon (medium) of Homemade 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 0.3 g of fiber. Its glycemic index is 65 (high), so it raises blood sugar quickly.

What is Homemade Jam?

Homemade Jam is fruit cooked with sugar until thick and spreadable, often made to preserve a seasonal harvest. Strawberries, cherries, apricots and berries are common choices, and the fruit may be left in soft pieces rather than cooked completely smooth.

It tastes sweet and fruity, with a glossy, spoonable texture. It is served on toast or bread at breakfast in many places, and also goes well with scones, porridge or yoghurt. Most of its energy comes from carbohydrates: it has 65 g per 100 g. For a less sweet serving, spread a thin layer on toast or stir a small spoonful into plain yoghurt.

Homemade Jam Nutrition Facts

Selected: 100 g

250

KCAL / 100G

Carbs

65g

· 24% DV

Protein

0.4g

· 1% DV

Fat

0.1g

· 0% DV

Fiber

1.5g

· 5% 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%

Homemade Jam Vitamins & Minerals

Vitamins

Vitamin C

6mg · 7% DV

0.02mg · 2% DV

0.03mg · 2% DV

Biotin

0.5µg · 2% DV

Minerals

Calcium

10mg · 1% DV

Magnesium

5mg · 1% DV

Iodine

1µg · 1% DV

Phosphorus

8mg · 1% DV

How Nutritious Is Homemade Jam?

Nutrient density

Low

20/ 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

23/ 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.

Homemade 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 Homemade Jam

To burn the 250 calories in 100 g:

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Homemade Jam Processed?

NOVA 2

Minimally 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 Homemade 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 Homemade 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

Homemade Jam Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.02g

⚖️

Omega 6:3 ratio 2:1

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

Compare Homemade Jam

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🍬

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320 kcal

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Frequently Asked Questions About Homemade Jam

How do you make homemade jam?

Homemade jam is made by simmering prepared fruit with sugar until the fruit softens and the mixture thickens. Stir regularly to prevent sticking, skim off foam if needed, and transfer the hot jam into clean, sterilized jars.

Which fruits work best for homemade jam?

Strawberries, raspberries, blackberries, plums, apricots, and citrus are popular choices for homemade jam. Firm, ripe fruit gives a better texture than bruised or overripe fruit, and fruits naturally higher in pectin tend to set more easily.

Why does homemade jam not set?

Homemade jam may stay runny if it has not cooked long enough, contains a lot of watery fruit, or lacks enough pectin. Let it cool before judging the texture, since hot jam is naturally looser; a cold-plate test can help check the set.

How can you tell when homemade jam is ready?

Homemade jam is ready when a small drop placed on a chilled plate wrinkles slightly when nudged after cooling. A spoonful should also fall more slowly from the spoon as it thickens, but the final texture develops further in the jar.

Why does homemade jam crystallize?

Homemade jam crystallizes when sugar does not dissolve fully or forms crystals as the mixture cools. Stir until the sugar dissolves before boiling, and avoid scraping undissolved sugar from the sides of the pan back into the jam.

How do you sterilize jars for homemade jam?

Sterilize jars and lids before filling homemade jam by washing them thoroughly and heating them in boiling water or a hot oven. Let them dry without touching the inside, and fill the jars while both the containers and jam are hot.

How long does homemade jam last after opening?

Homemade jam lasts longer after opening when kept refrigerated and handled with a clean, dry spoon. Discard it if you notice mold, fermentation bubbles, an unusual smell, or a swollen lid; do not just remove the visible mold.

Can you make homemade jam with less sugar?

Yes, you can make homemade jam with less sugar, but it may be softer and will not keep as long as a traditional batch. Use a recipe designed for reduced sugar, often with low-sugar pectin, rather than simply cutting sugar from any recipe.

Can homemade jam be frozen?

Yes, homemade jam can be frozen in a freezer-safe container, leaving room for it to expand. Thaw it in the refrigerator and use it soon after thawing; freezing can slightly change the texture, especially in fruit pieces.

Why does homemade jam ferment?

Homemade jam can ferment if yeast or other microbes get into it, often because a jar or spoon was not clean or the seal failed. Discard jam that smells alcoholic, bubbles unexpectedly, or shows a raised or leaking lid.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026