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Sweet and spicy jam made from hot peppers, often served with cheese or breakfast
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
220
KCAL / 100G
Carbs
54g
· 98%
Protein
0.7g
· 1%
Fat
0.2g
· 1%
Fiber
1.1g
Vitamins
Vitamin C
18mg · 20% DV
Vitamin A
80µg · 9% DV
B6
0.12mg · 7% DV
Biotin
1.2µg · 4% DV
Minerals
Magnesium
8mg · 2% DV
Phosphorus
12mg · 2% DV
Potassium ⭐
70mg · 2% DV
Calcium
12mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
No known major allergens
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
SATURATED
0.04g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
It pairs especially well with tangy cheeses such as goat cheese, feta, or aged cheddar. Use a small amount on a cheese board, in sandwiches, on burgers, or as a finishing condiment for roasted vegetables.
Yes. Mix it with lemon juice, vinegar, soy sauce, or mustard and brush it onto chicken, meatballs, or tofu near the end of cooking. Its sugars can brown quickly, so it is more likely to burn if added too early.
Refrigerate it after opening with the lid tightly closed. Always use a clean, dry spoon to help prevent contamination and mould growth.
Yes, especially in small freezer-safe portions with a little headspace. Once thawed, it may be slightly looser in texture, but it is generally still suitable for cooking and serving.
Not necessarily. Sugar crystals can form during storage and are not, by themselves, a sign of spoilage. Discard the jam if it has mould, an unusual smell, fizzing, leaking, or a damaged seal.
No. Capsaicin, the compound responsible for chilli heat, is relatively heat-stable, so cooking does not eliminate it. The sweetness of the jam may make the heat taste milder, but the actual heat depends on the peppers used.
Hot pepper jam is usually thicker, sweeter, and more spreadable than chilli sauce. Chilli sauces are often more acidic or savoury and work as a pourable seasoning, while pepper jam is particularly useful with cheese and as a glaze.
Chilli compounds may create a brief warming sensation and a very small temporary rise in energy expenditure, but hot pepper jam is not a weight-loss food. It is still a sweet condiment and is best used in modest amounts.
People with reflux, gastritis, mouth ulcers, or a sensitive gut may find spicy foods irritating. Those managing blood glucose should also treat it as a sweet condiment, keep portions modest, and have it as part of a balanced meal.
It can add quick-tasting sweetness to a meal, but it is not a complete pre- or post-workout food on its own. Pair it with protein-rich foods and a more substantial carbohydrate source if you are eating around training.
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Nutrition data compiled from USDA FoodData Central and scientific sources.