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Homemade Sugar-Free Plum Chia Jam Calories
A fruit spread made with plums and chia seeds, with no added sugar.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Homemade Sugar-Free Plum Chia Jam (20 g) has 14 calories. That works out to 70 calories per 100 g. It contains 2.8 g of carbs, 0.4 g of protein, 0.4 g of fat and 0.6 g of fiber. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Homemade Sugar-Free Plum Chia Jam Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
14
KCAL / 20G
Carbs
2.8g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0.4g
· 1% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 10% · Fat 22%
Homemade Sugar-Free Plum Chia Jam nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.4 mg | 0% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.4 g | 1% |
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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How Many Calories in 1 Tablespoon of Homemade Sugar-Free Plum Chia Jam?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 14 kcal |
| 1 teaspoon (small) | 7 g | 5 kcal |
| 1 slice (thin) | 15 g | 11 kcal |
| 1 serving (medium) | 25 g | 18 kcal |
| 1 slice (thick) | 30 g | 21 kcal |
| 2 tablespoon (large) | 40 g | 28 kcal |
| 0.25 cup (medium) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (large) | 320 g | 224 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Homemade Sugar-Free Plum Chia Jam
How do you make Homemade Sugar-Free Plum Chia Jam?
Cook ripe plums until soft, mash or blend them, then stir in chia seeds and let the mixture thicken. The fruit provides the sweetness, so very ripe, flavorful plums make a tastier jam without added sugar.
How long does Homemade Sugar-Free Plum Chia Jam last in the fridge?
Keep Homemade Sugar-Free Plum Chia Jam in a clean, sealed container in the refrigerator and use it within a few days. Without sugar or a tested canning process, it is not shelf-stable like traditional jam; discard it if you see mold or signs of spoilage.
Can you freeze Homemade Sugar-Free Plum Chia Jam?
Yes, Homemade Sugar-Free Plum Chia Jam freezes well. Leave a little room in a freezer-safe container for expansion, then thaw it in the refrigerator and stir before serving. Do not refreeze it after thawing.
Why is Homemade Sugar-Free Plum Chia Jam runny?
Homemade Sugar-Free Plum Chia Jam can be runny if the chia seeds have not had enough time to absorb the plum liquid. Let it rest longer after mixing; if it is still loose, stir in a little more chia and wait again.
Can you use frozen plums for Homemade Sugar-Free Plum Chia Jam?
Yes, frozen plums work for Homemade Sugar-Free Plum Chia Jam. Thaw them first and include their juices when cooking, since that liquid carries much of the plum flavor. Cook until soft before mashing and adding the chia.
Can Homemade Sugar-Free Plum Chia Jam be canned for pantry storage?
No, this chia-based, sugar-free recipe should not be treated as shelf-stable canned jam. Sugar-free fruit spreads need a tested preservation recipe to be safely canned; refrigerate this version or freeze it instead.
What plums are best for Homemade Sugar-Free Plum Chia Jam?
Ripe, sweet plums make the most flavorful Homemade Sugar-Free Plum Chia Jam. Red or purple varieties both work, while tarter plums produce a sharper spread. Remove any bruised or spoiled parts before cooking.
When should you add chia seeds to Homemade Sugar-Free Plum Chia Jam?
Stir the chia seeds into Homemade Sugar-Free Plum Chia Jam after the plums have softened and been mashed. They need time to absorb liquid and thicken the fruit; add them gradually so the spread does not become overly dense.
What can you eat with Homemade Sugar-Free Plum Chia Jam?
Spread Homemade Sugar-Free Plum Chia Jam on toast, spoon it over oatmeal or yogurt, or use it as a topping for pancakes. Its less-sweet, fruity taste also pairs well with nut butter.
Is Homemade Sugar-Free Plum Chia Jam suitable for people with diabetes?
It has no added sugar, but plums still contribute natural sugars and carbohydrates. The effect depends on the portion and individual glucose response, so people managing diabetes should choose an amount that fits their care plan and ask their clinician if unsure.
Homemade Sugar-Free Plum Chia Jam Vitamins & Minerals
Vitamins
Biotin
0.3µg · 1% DV
Vitamin C
0.8mg · 1% DV
B1
0.01mg · 1% DV
Vitamin E
0.1mg · 1% DV
Minerals
Copper
0.02mg · 2% DV
Phosphorus
12mg · 2% DV
Manganese
0.04mg · 2% DV
Magnesium
5.6mg · 1% DV
Potassium ⭐
38mg · 1% DV
Sodium
0.4mg · 0% DV
Homemade Sugar-Free Plum Chia Jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade Sugar-Free Plum Chia Jam
To burn the 14 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.
What is Homemade Sugar-Free Plum Chia Jam?
Homemade Sugar-Free Plum Chia Jam is a fruit spread made by cooking plums and stirring in chia seeds, with no added sugar. The plums bring a sweet-tart flavour, while the seeds absorb liquid and help thicken the mixture as it cools. It is easy to make at home, and the final texture varies with the ripeness and juiciness of the fruit.
Its soft, slightly speckled texture works well on toast, stirred into porridge or spooned over yoghurt. Serve it at breakfast or with a snack; a little also makes a bright topping for pancakes. This is a fruit-forward spread rather than a particularly rich or protein-heavy one, with 3.1 g of fibre per 100 g. If you prefer a sharper flavour, choose less-ripe plums; for a thicker jam, let it rest so the chia can set.
How Nutritious Is Homemade Sugar-Free Plum Chia Jam?
Nutrient density
Medium
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
Medium
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.
Is Homemade Sugar-Free Plum Chia 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 Sugar-Free Plum Chia Jam Contain Allergens?
No known major allergens
Which Diets Is Homemade Sugar-Free Plum Chia 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
Homemade Sugar-Free Plum Chia Jam Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.