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Sweet pastry high in refined carbs, sugar, and fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Jam puff pastry (75 g) has 314 calories. That works out to 418 calories per 100 g. It contains 37.3 g of carbs, 3.9 g of protein, 16.6 g of fat and 1.4 g of fiber. Its 0.2 mg of B1 covers 15% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 75 g
314
KCAL / 75G
Carbs
37.3g
· 14% DV
Protein
3.9g
· 8% DV
Fat
16.6g
· 21% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 5% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 314 kcal | |
| Total fat | 16.6 g | 21% |
| Saturated fat | 7.57 g | 38% |
| Trans fat | 0.15 g | |
| Sodium | 233 mg | 10% |
| Total carbohydrate | 37.3 g | 14% |
| Fiber | 1.4 g | 5% |
| Protein | 3.9 g | 8% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 314 kcal |
| ½ piece (half) | 38 g | 159 kcal |
| 1 piece (small) | 45 g | 188 kcal |
| 1 serving (medium) | 75 g | 314 kcal |
| 100 g | 100 g | 418 kcal |
| 1 piece (large) | 110 g | 460 kcal |
| 1 piece (jumbo) | 140 g | 585 kcal |
| 2 piece (double) | 150 g | 627 kcal |
| 1 pack (double) | 180 g | 752 kcal |
Calculated from 418 calories per 100 g.
Jam puff pastry is a sweet pastry made by enclosing jam in layers of puff pastry and baking it until risen and golden. It may be folded into turnovers, pinwheels, or small parcels, depending on how the pastry is cut.
Yes, store-bought puff pastry works well for jam puff pastry and saves the time needed to make laminated dough. Thaw it until pliable but still cool, then fill and shape it before the butter in the layers softens.
To stop jam puff pastry from leaking, use a thick jam, avoid overfilling, and press the edges firmly together. Keep jam off the sealing edges, and cut a small vent in the top if the shape is fully enclosed.
A thick, spoonable jam is best for jam puff pastry because it is less likely to run during baking. Strawberry, raspberry, apricot, and cherry are popular choices; drain excess syrup from loose preserves before adding them.
Yes, thaw puff pastry enough to unfold and shape it, but keep it cold. If it becomes warm and floppy, the layers can stick together and the pastry may not rise as well in the oven.
Jam puff pastry often turns soggy underneath when the filling is too wet or the pastry sits before baking. Use thick jam, bake on a preheated tray, and transfer the finished pastries to a wire rack so steam can escape.
Yes, you can freeze shaped, unbaked jam puff pastry, provided the pastry and jam have not already been frozen and thawed. Freeze the pieces separately, then bake from frozen, allowing extra time until the pastry is puffed and golden.
Baked jam puff pastry is best on the day it is made, when its layers are crisp. Once cool, keep it in an airtight container at room temperature; refrigeration can soften the pastry, while damp storage makes it lose its texture faster.
Reheat jam puff pastry in an oven until warmed through to bring back some crispness. Avoid the microwave, which tends to make the pastry chewy. Let it cool briefly before eating because the hot jam can burn.
Serve jam puff pastry with tea or coffee for a simple snack, or add fresh fruit and plain yogurt for a less rich plate. A scoop of ice cream also works as a dessert, especially with warm pastries.
Vitamins
B1
0.18mg · 15% DV
B3
1.58mg · 10% DV
Folate
28.5µg · 7% DV
Vitamin K
6.75µg · 6% DV
Minerals
Selenium
8.25µg · 15% DV
Sodium
233mg · 10% DV
Manganese
0.21mg · 9% DV
Iron
1.42mg · 8% DV
Potassium ⭐
72mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 314 calories in 1 piece (medium) (75 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.
Jam puff pastry is made by baking flaky pastry with a spoonful of jam tucked inside or spread over the top. Puff pastry has roots in European baking, while this simple sweet is now a familiar home-baking and bakery treat in many places; the jam and shape vary with local tastes.
Its crisp, layered exterior contrasts with a soft, fruity centre. Serve it warm or at room temperature with tea or coffee, as a small breakfast treat, or for an afternoon snack. It is mostly refined carbohydrates and fat, with added sweetness from the jam; a medium piece of about 75 g provides roughly 314 calories. For a lighter portion, make smaller pastries and use just enough jam to give each bite its flavour.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
7.57g
MONOUNSATURATED
5.32g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 48.8:1
Above the ideal 4:1 (48.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.