1 tablespoon (medium) of 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.

Jam Nutrition Facts

Selected: 100 g

250

KCAL / 100G

Carbs

65g

· 24% DV

Protein

0.4g

· 1% DV

Fat

0.1g

· 0% DV

Fiber

1.2g

· 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%

Jam Vitamins & Minerals

Vitamins

Vitamin C

6mg · 7% DV

0.02mg · 2% DV

0.03mg · 2% DV

Vitamin A

5µg · 1% DV

Minerals

Calcium

10mg · 1% DV

Magnesium

5mg · 1% DV

Iodine

1µg · 1% DV

Phosphorus

7mg · 1% DV

How Nutritious Is Jam?

Nutrient density

Low

15/ 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

22/ 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.

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 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 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 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 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

Jam Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.01g

Compare Jam

🍯vs🍬

Jam vs Rose Turkish delight80 kcal fewer per 100 g

→🍯vs🍫

Jam vs Snickers chocolate238 kcal fewer per 100 g

→🍯vs🍯

Jam vs Caramel sauce70 kcal fewer per 100 g

→🍯vs🍫

Jam vs Dark chocolate290 kcal fewer per 100 g

→

Foods Similar to Jam

🍬

Rose Turkish delight

330 kcal

🍫

Snickers chocolate

488 kcal

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

Frequently Asked Questions About Jam

How many calories and carbs are in jam?

Jam provides 250 calories and 65 g of carbohydrates per 100 g. It also contains 0.4 g protein and 0.1 g fat.

Is jam high glycemic, and what diets is it suitable for?

Jam has a glycemic index of 65, which indicates a relatively quick impact on blood sugar. It is compatible with omnivore, vegetarian, vegan, Mediterranean, and flexitarian diets, and it is a processed food.

Have another question about Jam?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026