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Sugar-Free Chia Plum Jam Calories
No added sugar; provides naturally occurring sugars and fiber from plums and chia seeds.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Sugar-Free Chia Plum Jam (18 g) has 16 calories. That works out to 87 calories per 100 g. It contains 2.6 g of carbs, 0.3 g of protein, 0.6 g of fat and 1 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sugar-Free Chia Plum Jam Nutrition Facts
Selected: 1 tablespoon (medium) · 18 g
16
KCAL / 18G
Carbs
2.6g
· 1% DV
Protein
0.3g
· 1% DV
Fat
0.6g
· 1% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 7% · Fat 32%
Sugar-Free Chia Plum Jam nutrition facts table · 1 tablespoon (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 16 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.36 mg | 0% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 0.3 g | 1% |
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 Sugar-Free Chia Plum Jam?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 18 g | 16 kcal |
| 1 teaspoon (small) | 6 g | 5 kcal |
| 1 slice (thin) | 15 g | 13 kcal |
| 1 serving (medium) | 20 g | 17 kcal |
| 1 ounce (medium) | 28.4 g | 25 kcal |
| 2 tablespoon (large) | 36 g | 31 kcal |
| 100 g | 100 g | 87 kcal |
| 1 cup (medium) | 300 g | 261 kcal |
Calculated from 87 calories per 100 g.
Frequently Asked Questions About Sugar-Free Chia Plum Jam
How do you make sugar-free chia plum jam?
To make sugar-free chia plum jam, simmer pitted plums until soft, mash or blend them, then stir in chia seeds. Let the mixture stand until it thickens. The chia provides body, so added pectin is usually unnecessary.
Does sugar-free chia plum jam contain any sugar?
Yes, it contains naturally occurring sugars from the plums, even though no sugar is added. “Sugar-free” in the name refers to the lack of added sugar, not to a jam with zero sugars or carbohydrates.
Can you use frozen plums for sugar-free chia plum jam?
Yes, frozen plums work in sugar-free chia plum jam. Thaw them first or cook them from frozen, allowing extra liquid to evaporate before adding the chia so the finished jam does not turn out too runny.
Does sugar-free chia plum jam need pectin?
Usually, no. Chia seeds absorb liquid and thicken sugar-free chia plum jam as it rests, so the recipe generally does not need added pectin. Give it time to set before deciding whether to add more seeds.
Why does sugar-free chia plum jam taste tart?
Sugar-free chia plum jam can taste tart when the plums are underripe or naturally sharp, because there is no added sugar to mask their acidity. Choose ripe, sweet plums, or adjust the flavor with a little cinnamon or vanilla.
Can you use sugar-free chia plum jam instead of regular plum jam in baking?
Sometimes, but sugar-free chia plum jam may not behave like regular jam in baking. It has less sugar and a looser, seedier texture, so use it as a filling only when the recipe can tolerate extra moisture and a less sweet result.
How should you store sugar-free chia plum jam?
Keep homemade sugar-free chia plum jam in a clean, airtight container in the refrigerator and use it within about a week. Use a clean spoon each time, since this low-sugar mixture does not keep as long as conventional jam.
Can sugar-free chia plum jam be canned for pantry storage?
Do not assume sugar-free chia plum jam is safe for pantry storage just because it is sealed in a jar. Low-sugar recipes need a tested canning method; otherwise, refrigerate the jam or freeze it instead.
Can you freeze sugar-free chia plum jam?
Yes, sugar-free chia plum jam freezes well. Leave room in a freezer-safe container for expansion, thaw it in the refrigerator, and stir it before serving if the chia and fruit have separated slightly.
Is sugar-free chia plum jam suitable for people with diabetes?
It has no added sugar, but the plums still contribute natural sugars that can affect blood glucose. People with diabetes should account for the portion in their meal plan and ask their healthcare professional if they need individualized advice.
Sugar-Free Chia Plum Jam Vitamins & Minerals
Vitamins
Vitamin C
0.99mg · 1% DV
Vitamin K
1.17µg · 1% DV
Vitamin E
0.09mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Copper
0.02mg · 2% DV
Phosphorus
11mg · 2% DV
Manganese
0.04mg · 2% DV
Calcium
12mg · 1% DV
Potassium ⭐
33mg · 1% DV
Sodium
0.36mg · 0% DV
Sugar-Free Chia Plum Jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-Free Chia Plum Jam
To burn the 16 calories in 1 tablespoon (medium) (18 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 Sugar-Free Chia Plum Jam?
Sugar-free chia plum jam is a fruit spread made by cooking plums and stirring in chia seeds, which help thicken it without added sugar. It has a fruity, gently tart flavour and a spoonable texture dotted with seeds; the plums still contribute naturally occurring sugars.
Spread it on toast or warm bread, or spoon it over porridge, yoghurt or pancakes for breakfast. Its fibre comes from both the plums and chia, making it a more substantial spread than a plain fruit topping. A thin layer goes a long way, and it pairs especially well with unsweetened yoghurt or nut butter when you want a less-sweet breakfast.
How Nutritious Is Sugar-Free Chia Plum Jam?
Nutrient density
Medium
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
High
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 Sugar-Free Chia Plum 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 Sugar-Free Chia Plum Jam Contain Allergens?
No known major allergens
Which Diets Is Sugar-Free Chia Plum Jam Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sugar-Free Chia Plum Jam Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.