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Natural jam Calories
No added refined sugar, fruit-rich, additive-free natural jam
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Natural jam (20 g) has 34 calories. That works out to 170 calories per 100 g. It contains 8.2 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.
Natural jam Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
34
KCAL / 20G
Carbs
8.2g
· 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%
Natural jam nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.4 mg | 0% |
| Total carbohydrate | 8.2 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 Natural jam?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 34 kcal |
| 1 teaspoon (small) | 7 g | 12 kcal |
| 1 slice (thin) | 15 g | 26 kcal |
| 1 slice (thick) | 25 g | 43 kcal |
| 1 serving (medium) | 30 g | 51 kcal |
| 2 tablespoon (large) | 40 g | 68 kcal |
| 1 serving (large) | 50 g | 85 kcal |
| 100 g | 100 g | 170 kcal |
| 1 cup (whole) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Natural jam
Does natural jam contain sugar?
Yes, natural jam contains naturally occurring sugars from its fruit, even when no refined sugar is added. Some products may also use other sweeteners, so “natural” does not necessarily mean sugar-free.
Does natural jam need to be refrigerated?
Yes, refrigerate natural jam after opening. Unopened jars should be stored according to their label, since products made without refined sugar may not keep the same way as conventional jam.
How long does natural jam last after opening?
Natural jam keeps best in the refrigerator after opening, but its usable life varies with the recipe, packaging, and handling. Use a clean spoon each time and discard it if you see mold, bubbling, or notice an unusual smell.
How is natural jam made without refined sugar?
Natural jam is made by cooking fruit until it softens and thickens, relying on the fruit’s own sweetness. Ripe fruit and its pectin help with flavor and texture; some recipes use lemon juice or other natural sweeteners.
What is the difference between natural jam and regular jam?
Natural jam is typically made without refined sugar or added preservatives, while conventional jam often contains added sugar. The exact difference depends on the recipe, so natural jam’s sweetness, texture, and storage instructions can vary.
Can you freeze natural jam?
Yes, natural jam can be frozen in a freezer-safe container, leaving room at the top for expansion. Thaw it in the refrigerator and use it soon afterward; freezing may make the texture looser.
Can people with diabetes eat natural jam?
Natural jam can still raise blood sugar because fruit contains sugar, even without refined sugar added. If you have diabetes, ask your doctor or dietitian whether its portion and carbohydrate content fit your meal plan.
How can you tell if natural jam has gone bad?
Visible mold, fermentation bubbles, or an unusual sour smell can mean natural jam has spoiled. Discard the whole jar if you notice any of these signs rather than scooping out the affected part.
Can natural jam be used in baking?
Yes, natural jam works in thumbprint cookies, pastry fillings, and as a cake layer. Because it may be less sweet or have a softer texture than conventional jam, adjust the surrounding recipe rather than assuming it will behave identically.
Which fruits are commonly used to make natural jam?
Natural jam is commonly made with berries, apricots, cherries, figs, and citrus fruits. Fruit ripeness and pectin content affect how sweet and firm the finished jam becomes.
Natural jam Vitamins & Minerals
Vitamins
Vitamin C
1.4mg · 2% DV
Biotin
0.24µg · 1% DV
Vitamin E
0.1mg · 1% DV
B6
0.01mg · 1% DV
Minerals
Copper
0.01mg · 1% DV
Manganese
0.02mg · 1% DV
Potassium ⭐
12mg · 0% DV
Magnesium
1.4mg · 0% DV
Sodium
0.4mg · 0% DV
Natural jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Natural jam
To burn the 34 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 Natural jam?
Natural jam is a fruit spread made by cooking fruit until it softens and thickens, with no refined sugar or additives. Its flavour and texture depend on the fruit used: it may be smooth or retain small pieces. It is commonly spread on toast at breakfast, served with bread and cheese, or spooned into yoghurt or porridge. For many readers, it also makes an easy topping for pancakes or scones. Fruit gives it a naturally sweet taste, but it is still carbohydrate-rich: it provides 41 g of carbohydrates per 100 g. Try a modest spoonful with plain yoghurt or whole-grain toast when you want the fruit flavour without making it the centre of the meal.
How Nutritious Is Natural 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 Natural jam Processed?
NOVA 2
Minimally 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 Natural jam Contain Allergens?
No known major allergens
Which Diets Is Natural 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
Natural jam Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.