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Raspberry jam Calories
Sweet, fruity, breakfast spread, sugary
CALORIES
GI
POTASSIUM
FIBER
Raspberry jam Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
62g
· 98%
Protein
0.5g
· 1%
Fat
0.2g
· 1%
Fiber
1.5g
Raspberry jam Vitamins & Minerals
Vitamins
Vitamin C
7mg · 8% DV
B5
0.15mg · 3% DV
Vitamin E
0.5mg · 3% DV
B2
0.02mg · 2% DV
Minerals
Calcium
15mg · 2% DV
Magnesium
8mg · 2% DV
Phosphorus
12mg · 2% DV
Potassium ⭐
60mg · 2% DV
Raspberry jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raspberry 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 Raspberry jam Contain Allergens?
No known major allergens
Which Diets Is Raspberry jam Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raspberry jam Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Raspberry jam
Raspberry jam — Frequently Asked Questions
How should raspberry jam be stored after opening?
Refrigerate it with the lid tightly closed, and use a clean, dry spoon every time. Discard the whole jar if you notice mould, fizzing, an off smell, or signs of fermentation.
Can raspberry jam be frozen?
Yes, although its texture may become slightly looser after thawing. Freezing small portions in freezer-safe containers is a practical way to avoid waste.
Why does raspberry jam sometimes crystallise?
Sugar crystals can form when sugar separates during storage and do not automatically mean the jam has spoiled. Warming the jar gently in lukewarm water may help soften the texture; adding water can shorten its keeping quality.
Can you remove mould from the top of raspberry jam and eat the rest?
No. In soft, moist foods such as jam, mould can spread below the surface where it cannot be seen, so the entire jar should be discarded.
What goes well with raspberry jam?
It pairs well with yoghurt, kefir, oats, wholegrain toast, and unsalted nuts. Combining it with protein- and fibre-containing foods can make a sweeter snack feel more balanced.
Is raspberry jam a good substitute for fresh raspberries?
Not really. It provides raspberry flavour, but it is a processed product and usually contains added sugar, so it does not offer the same role in the diet or the same fullness as fresh berries. Fresh or frozen raspberries are the better everyday fruit choice.
Is raspberry jam useful before a workout?
A small amount on toast or alongside yoghurt can provide quick energy before short activity. On its own, it may leave some people hungry again quickly, so pairing it with a more substantial food is often preferable.
Is it bad to eat raspberry jam at night?
Eating it at night is not inherently harmful, but making sweet foods a nightly habit can raise overall added-sugar intake. If you want some, a small serving with yoghurt, milk, or nuts is generally more satisfying than jam alone.
Why should people with diabetes or insulin resistance be careful with raspberry jam?
Jam is a sweetened, processed food that can make blood glucose management more difficult than whole fruit. Portion size and the wider meal matter, so an individual plan from a healthcare professional is advisable.
What is the difference between raspberry jam and raspberry preserve?
The terms vary by country, but jam is commonly made from crushed or chopped fruit and sugar, while preserves may contain larger pieces of fruit. The label matters more than the name: check the ingredient list, fruit content, and added sugars.
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Nutrition data compiled from USDA FoodData Central and scientific sources.