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Kiwi jam Calories
Sweet fruit preserve; energy-dense, with lower vitamin C than fresh kiwi.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Kiwi jam (20 g) has 52 calories. That works out to 260 calories per 100 g. It contains 12.8 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.
Kiwi jam Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
52
KCAL / 20G
Carbs
12.8g
· 5% DV
Protein
0.1g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.2g
· 1% 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%
Kiwi jam nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 0.2 g | 1% |
| Protein | 0.1 g | 0% |
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 Kiwi jam?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 52 kcal |
| 1 teaspoon (medium) | 7 g | 18 kcal |
| 1 piece (mini) | 14 g | 36 kcal |
| 1 slice (thin) | 15 g | 39 kcal |
| 1 slice (thick) | 25 g | 65 kcal |
| 1 serving (small) | 30 g | 78 kcal |
| 2 tablespoon (double) | 40 g | 104 kcal |
| 1 serving (medium) | 50 g | 130 kcal |
| 1 serving (large) | 80 g | 208 kcal |
| 100 g | 100 g | 260 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Kiwi jam
How do you make kiwi jam?
Kiwi jam is made by simmering peeled, chopped kiwis with sugar and lemon juice until the fruit softens and the mixture thickens. Follow a tested recipe for the proportions, then spoon the hot jam into clean jars.
Does kiwi jam need pectin?
Kiwi jam can be made without added pectin, but it may stay softer because kiwi is not especially rich in natural pectin. Lemon juice and a suitable amount of sugar help the jam set; it will thicken further as it cools.
Should kiwis be ripe for kiwi jam?
Yes, ripe but still firm kiwis usually make better kiwi jam: they are sweeter and easier to prepare without turning to mush. Avoid fruit that is bruised, fermented, or overly soft, which can give the preserve an off flavor.
Why is my kiwi jam runny?
Kiwi jam is often runny when it has not been cooked long enough, or when the fruit is especially juicy. Simmer it a little longer and retest after cooling; adding pectin is another option if your recipe allows it.
What can you use kiwi jam for besides toast?
Kiwi jam works well as a filling for thumbprint cookies or sponge cake, and you can swirl it into plain yogurt or oatmeal. It also makes a bright topping for pancakes, waffles, or a simple cheesecake.
How should you store homemade kiwi jam?
Store opened homemade kiwi jam in the refrigerator with the lid tightly closed. Use a clean spoon each time. For unopened jars, follow the storage instructions for the recipe and preservation method rather than assuming every homemade batch is shelf-stable.
Can kiwi jam be safely water-bath canned?
Kiwi jam can be water-bath canned only when you use a tested recipe with validated acidity and processing instructions. Do not improvise the fruit, lemon juice, or processing time; refrigerate or freeze the jam if you cannot follow a tested canning method.
Can you make kiwi jam with frozen kiwis?
Yes, frozen kiwis can be used for kiwi jam. Thaw them first and include their juices in the pot; because frozen fruit may release extra liquid, the mixture can take longer to reach the right consistency.
Why does kiwi jam taste bitter?
Kiwi jam may taste bitter if the fruit was underripe or if the peel was left in and affected the texture and flavor. Use ripe kiwis and peel them for a smoother, milder preserve; taste the fruit before cooking.
Can kiwi jam be made with less sugar?
Yes, you can make kiwi jam with less sugar, but sugar also helps preserve the jam and affects how it sets. Use a recipe designed for reduced-sugar preserves, and keep the finished jam refrigerated unless its canning method is validated.
Kiwi jam Vitamins & Minerals
Vitamins
Vitamin C
1.6mg · 2% DV
B6
0.01mg · 1% DV
Vitamin K
0.4µg · 0% DV
B2
0mg · 0% DV
Minerals
Copper
0.01mg · 1% DV
Manganese
0.02mg · 1% DV
Potassium ⭐
18mg · 1% DV
Magnesium
1.4mg · 0% DV
Sodium
3.6mg · 0% DV
Kiwi jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kiwi jam
To burn the 52 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 Kiwi jam?
Kiwi jam is a fruit preserve made by cooking kiwi with sugar. Depending on how it is prepared, it may be smooth or retain pieces of fruit; the tiny black seeds add a light crunch and keep its bright green colour recognizable.
It can be spread on toast or served with scones, and a spoonful also works well stirred into plain yoghurt or porridge. Its sweet-tart flavour suits mild, creamy foods, so you can use a little alongside fresh cheese or on pancakes. Like other sweet preserves, it is energy-dense: 100 g contains 64 g of carbohydrates. For a less sugary-tasting serving, pair a small spoonful with unsweetened yoghurt rather than adding more to bread.
How Nutritious Is Kiwi jam?
Nutrient density
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.
Satiety score
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.
Is Kiwi 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 Kiwi jam Contain Allergens?
No known major allergens
Which Diets Is Kiwi 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
Kiwi jam Fat Profile
SATURATED
0g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.