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Sugar-free jam Calories
Low calorie, sugar-free, fruit-flavored
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Sugar-free jam (20 g) has 9 calories. That works out to 45 calories per 100 g. It contains 2.4 g of carbs, 0.1 g of protein, 0 g of fat and 0.3 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Sugar-free jam?
Sugar-free jam is a fruit spread cooked until the fruit breaks down and the mixture thickens. Depending on the recipe, it may be sweetened with a non-sugar sweetener or fruit juice; “sugar-free” does not mean the fruit has no naturally occurring carbohydrates.
Its glossy, softly set texture and concentrated fruit flavour make it easy to spread on toast, spoon over porridge or swirl into plain yoghurt. In many places it is a familiar breakfast topping, while a small serving also works with tea or as a filling for home baking. It is low in protein and fat and relatively light in calories. Pair it with yoghurt or nut butter for a more filling breakfast.
Sugar-free jam Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
12g
· 4% DV
Protein
0.3g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 2% · Fat 2%
Sugar-free jam Vitamins & Minerals
Vitamins
Vitamin C
8mg · 9% DV
B2
0.02mg · 2% DV
B6
0.03mg · 2% DV
Biotin
0.5µg · 2% DV
Minerals
Calcium
10mg · 1% DV
Magnesium
5mg · 1% DV
Phosphorus
8mg · 1% DV
Potassium ⭐
40mg · 1% DV
How Nutritious Is Sugar-free 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
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.
Sugar-free jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-free jam
To burn the 45 calories in 100 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.
Is Sugar-free 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 Sugar-free jam Contain Allergens?
No known major allergens
Which Diets Is Sugar-free 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
Sugar-free jam Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Sugar-free jam
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Frequently Asked Questions About Sugar-free jam
What is sugar-free jam made of?
Sugar-free jam is usually made from fruit, a setting agent such as pectin, and sometimes a non-sugar sweetener. Recipes vary, so the fruit and sweetener determine whether the spread tastes tart, sweet, or more fruit-forward.
How do you make sugar-free jam at home?
To make sugar-free jam, simmer chopped fruit until soft, then thicken it with pectin or another suitable setting agent. Add a sweetener if desired, following its instructions, and refrigerate the finished jam rather than assuming it is shelf-stable.
How do you thicken sugar-free jam without sugar?
Use pectin, chia seeds, or another recipe-tested thickener to set sugar-free jam. Sugar helps conventional jam gel, so simply boiling fruit longer may not produce the same texture and can make the flavor overly concentrated.
Does sugar-free jam taste like regular jam?
Sugar-free jam can taste different from regular jam because it lacks the sweetness and texture sugar contributes. Fruit variety and sweetener matter: some versions taste tarter, while others may have a noticeable sweetener aftertaste.
How long does sugar-free jam last after opening?
Opened sugar-free jam should be kept refrigerated with the lid tightly closed and used within the period stated on its package. Use a clean spoon each time, and discard it if you notice mold, bubbling, or an unusual smell.
Can you freeze sugar-free jam?
Yes, sugar-free jam can be frozen in a freezer-safe container with room for expansion. Thaw it in the refrigerator and use it soon afterward; freezing can soften the set and make the jam a little watery.
Can sugar-free jam be safely canned at home?
Only use a tested canning recipe designed for sugar-free jam. Sugar affects preservation as well as sweetness, so reducing or removing it from a standard jam recipe can make shelf-stable canning unsafe.
What is the difference between sugar-free jam and no-added-sugar jam?
Sugar-free jam is intended to meet the applicable definition for having very little sugar, while no-added-sugar jam may still contain naturally occurring sugars from fruit. The terms are not interchangeable, so compare the ingredient and nutrition information.
Can people with diabetes eat sugar-free jam?
People with diabetes may be able to include sugar-free jam, but it can still contain carbohydrates from fruit and affect blood glucose. Check the serving information and fit it into your meal plan; ask your clinician for advice tailored to your treatment.
Can you use sugar-free jam in baking?
Yes, sugar-free jam works as a filling or topping for cakes, thumbprint cookies, and pastries. It may be less thick or behave differently when heated than regular jam, so test the recipe before making a large batch.
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Nutrition data compiled from USDA FoodData Central and scientific sources.