1 tablespoon (medium) of Jam (20 g) has 56 calories. That works out to 278 calories per 100 g. It contains 13.8 g of carbs, 0.1 g of protein, 0 g of fat and 0.2 g of fiber. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

Jam Nutrition Facts

Selected: 100 g

278

KCAL / 100G

Carbs

69g

· 25% DV

Protein

0.4g

· 1% DV

Fat

0.1g

· 0% DV

Fiber

0.8g

· 3% 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

0.02mg · 2% DV

Vitamin C

1.5mg · 2% DV

0.01mg · 1% DV

0.12mg · 1% DV

Minerals

Potassium ⭐

69mg · 2% DV

Calcium

12mg · 1% DV

Magnesium

4mg · 1% DV

Sodium

32mg · 1% DV

How Nutritious Is Jam?

Nutrient density

Low

12/ 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

17/ 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

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Jam

To burn the 278 calories in 100 g:

🚶

69min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

38min

Cycling

🏊

32min

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

✓ 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

0.02g

Compare Jam

🍓vs🍯

Jam vs Caramel sauce42 kcal fewer per 100 g

→🍓vs🍫

Jam vs Dark chocolate262 kcal fewer per 100 g

→🍓vs🍮

Jam vs Höşmerim42 kcal fewer per 100 g

→🍓vs🍫

Jam vs Chocolate sauce68 kcal more per 100 g

→

Foods Similar to Jam

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

145 kcal

🍫

Milk Chocolate

535 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026