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Low-sugar jam Calories
Fruit-based spread with reduced sugar compared with regular jam
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Low-sugar jam (20 g) has 33 calories. That works out to 165 calories per 100 g. It contains 8.4 g of carbs, 0.1 g of protein, 0 g of fat and 0.4 g of fiber. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Low-sugar jam Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
33
KCAL / 20G
Carbs
8.4g
· 3% 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 99% · Protein 1% · Fat 0%
Low-sugar jam nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 8.4 g | 3% |
| 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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How Many Calories in 1 Tablespoon of Low-sugar jam?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 33 kcal |
| 1 teaspoon (medium) | 7 g | 12 kcal |
| 1 slice (thin) | 15 g | 25 kcal |
| 1 slice (thick) | 25 g | 41 kcal |
| 1 serving (small) | 30 g | 50 kcal |
| 2 tablespoon (double) | 40 g | 66 kcal |
| 1 serving (medium) | 50 g | 83 kcal |
| 1 serving (large) | 80 g | 132 kcal |
| 100 g | 100 g | 165 kcal |
| 1 cup (whole) | 320 g | 528 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Low-sugar jam
What is low-sugar jam?
Low-sugar jam is a fruit spread made with less added sugar than a conventional jam. It is not necessarily sugar-free: the fruit still contains natural sugars, and recipes may include some added sugar or other sweetening ingredients.
Is low-sugar jam the same as sugar-free jam?
No. Low-sugar jam contains less sugar than a regular version, while sugar-free claims mean something different and depend on the product’s ingredients and labeling. Check the nutrition information if you need to know the sugar content of a particular jar.
Is low-sugar jam healthier than regular jam?
Low-sugar jam can be a useful choice if you want a less sweet spread, but it is still a sweet fruit preserve and may contain substantial carbohydrate. Compare ingredients and serving sizes rather than assuming every low-sugar version is nutritionally alike.
Can people with diabetes eat low-sugar jam?
Yes, some people with diabetes can include a small serving of low-sugar jam, but its carbohydrates can still affect blood glucose. Account for it in your meal plan, and ask your clinician or dietitian if you need advice tailored to your treatment.
Does low-sugar jam need to be refrigerated after opening?
Yes, refrigerate low-sugar jam after opening and keep the lid closed. Use a clean spoon each time; introducing crumbs or moisture can encourage spoilage, and reduced sugar may mean less preservation than in a traditional jam.
Why is my low-sugar jam runny?
Low-sugar jam can stay runny because sugar helps jam set, and reducing it changes the balance of fruit, water, and pectin. Use pectin designed for low-sugar recipes and follow its instructions instead of simply boiling the mixture longer.
How do you make low-sugar jam at home?
Make low-sugar jam with fruit, a smaller amount of sugar, and a tested recipe that specifies low-sugar pectin. Do not just cut sugar from a conventional canning recipe: the altered proportions can affect both setting and safe storage.
Can you use low-sugar jam in baking?
Yes, low-sugar jam works as a filling for pastries, thumbprint cookies, and sponge cakes. It may be thinner or less sweet than regular jam, so add it as a filling rather than relying on it to provide the same sweetness or structure.
Can low-sugar jam be frozen?
Yes, low-sugar jam can be frozen in a freezer-safe container with room for expansion. Thaw it in the refrigerator; the texture may become softer or separate slightly, so stir it before serving and do not refreeze it.
What sweeteners are used in low-sugar jam?
Low-sugar jam may use a reduced amount of ordinary sugar, fruit juice concentrate, or another sweetening ingredient; recipes vary. Some versions rely on fruit’s sweetness and low-sugar pectin, so the name alone does not reveal what is in the jar.
Low-sugar jam Vitamins & Minerals
Vitamins
Vitamin C
1.6mg · 2% DV
B6
0.01mg · 1% DV
B2
0mg · 0% DV
Biotin
0.08µg · 0% DV
Minerals
Manganese
0.02mg · 1% DV
Copper
0.01mg · 1% DV
Potassium ⭐
19mg · 1% DV
Iron
0.06mg · 0% DV
Sodium
3.6mg · 0% DV
Low-sugar jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-sugar jam
To burn the 33 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 Low-sugar jam?
Low-sugar jam is fruit cooked down into a thick spread, with less added sugar than a conventional jam. Depending on the fruit and recipe, it may be smooth or contain soft pieces; with less sweetness, the fruit’s tartness can come through more clearly. Fruit preserves are made in many places, so there is no single origin for this style.
It is commonly spread on toast or bread at breakfast, and can also be stirred into porridge or plain yoghurt. It is mostly carbohydrate, with very little protein or fat and some fibre. If you want a less-sweet topping, try it with unsweetened yoghurt or alongside nut butter; the fruit flavour works well in both.
How Nutritious Is Low-sugar 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 Low-sugar 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 Low-sugar jam Contain Allergens?
No known major allergens
Which Diets Is Low-sugar 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
Low-sugar 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.