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Lower-sugar fruit spread with plum fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Low-sugar Damson plum marmalade (20 g) has 24 calories. That works out to 120 calories per 100 g. It contains 5.8 g of carbs, 0.1 g of protein, 0 g of fat and 0.4 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 tablespoon (medium) · 20 g
24
KCAL / 20G
Carbs
5.8g
· 2% DV
Protein
0.1g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 98% · Protein 2% · Fat 0%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 24 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 0.4 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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 24 kcal |
| 1 teaspoon (small) | 7 g | 8 kcal |
| 1 serving (thin) | 15 g | 18 kcal |
| 1 ounce (medium) | 28.4 g | 34 kcal |
| 1 serving (thick) | 30 g | 36 kcal |
| 2 tablespoon (double) | 40 g | 48 kcal |
| 1 serving (large) | 45 g | 54 kcal |
| 100 g | 100 g | 120 kcal |
| 1 cup (whole) | 320 g | 384 kcal |
Calculated from 120 calories per 100 g.
Low-sugar damson plum marmalade is made by simmering pitted damsons with less sugar than a conventional preserve. The fruit softens and thickens as it cooks; because sugar also helps preserve fruit, use a tested recipe for safe canning.
Low-sugar damson plum marmalade tastes tart and fruity, with less sweetness to balance damsons’ naturally sharp flavor. The exact balance varies with the ripeness of the plums and the recipe, so it may taste more tangy than regular plum jam.
Damson marmalade is usually a smooth or finely textured fruit spread, while damson jam often keeps more recognizable fruit pieces. In English, “marmalade” commonly means a citrus preserve, but this product is specifically made with damson plums.
To help low-sugar damson plum marmalade set, cook it until excess liquid evaporates and use pectin formulated for low-sugar recipes if needed. Ordinary jam-making proportions may not work because reducing sugar can change how the fruit gels.
Yes, low-sugar damson plum marmalade can be frozen. Leave room for expansion in a freezer-safe container, then thaw it in the refrigerator; its texture may be softer afterward, so stir it before serving.
Store opened low-sugar damson plum marmalade in a tightly closed jar in the refrigerator. Use a clean spoon each time, and discard it if you see mold or notice bubbling or an unusual smell.
Yes, low-sugar damson plum marmalade works as a filling for cakes, thumbprint cookies, and pastries. Since it is less sweet and may be looser than regular jam, avoid adding too much or the filling may spread during baking.
Low-sugar damson plum marmalade pairs well with toast, porridge, plain yogurt, and mild cheeses. Its tart plum flavor also complements roasted meats or can be stirred into a simple pan sauce.
Low-sugar damson plum marmalade may contain less sugar than a standard preserve, but it still provides carbohydrates that can affect blood glucose. If you have diabetes, account for the portion in your meal plan and follow your clinician’s guidance.
No, you do not need to peel damsons for low-sugar damson plum marmalade. The skins soften during cooking and contribute color and fiber; blend or sieve the cooked fruit if you prefer a smoother spread.
Vitamins
Vitamin C
0.7mg · 1% DV
Vitamin K
0.6µg · 1% DV
B6
0.01mg · 1% DV
B3
0.06mg · 0% DV
Minerals
Copper
0.01mg · 1% DV
Potassium ⭐
32mg · 1% DV
Manganese
0.02mg · 1% DV
Phosphorus
2.8mg · 0% DV
Sodium
1mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 24 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.
Low-sugar Damson plum marmalade is a fruit preserve made by cooking damson plums with less sugar than a conventional sweet preserve. Damsons have a deep colour and a pleasantly tart flavour, giving the marmalade a rich fruit taste and a spreadable, sometimes slightly textured consistency.
It is commonly spooned onto toast or bread at breakfast, stirred into porridge or yoghurt, or served with cheese. Its fruit contributes some fibre; each 100 g provides 29 g of carbohydrate. For a lighter serving, use a thin layer and pair it with plain yoghurt or wholegrain toast. The tartness also works well alongside mild cheeses.
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.
Medium
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.
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
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.