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Calories in Jam

Q: How many calories in jam?

Strawberry jam has 278 calories per 100g. 1 tablespoon (20g): 56 kcal. A thin scrape (10g): 28 kcal.

Updated July 2026 · Source: USDA FoodData Central

278

kcal

per 100g

0.4

Protein

0.1

Fat

68.9

Carbs

1.1

Fiber

kcal per tablespoon (20g)

278

kcal per 100g

kcal per thin scrape (10g)

⚠️62g sugar per 100g — mostly sucrose

🍓Trace vitamin C and polyphenols from fruit

😌56 kcal per tablespoon — manageable

⚠️High GI — 51

🌿1.1g fiber — minimal

😌Reduced-sugar jam: 160 kcal — better choice

🍽 Calculate Calories for Any Amount of Jam

Weight100g

Nutrition Facts

Per 100g jam

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Strawberry jam contains 278 calories per 100g — 56 kcal per tablespoon. High in sugar (62g/100g) with very little nutritional value. Processing destroys most of the fruit's vitamins and antioxidants. Essentially fruit-flavoured sugar. Reduced-sugar jam: ~160 kcal/100g. Chia jam (homemade): ~80-100 kcal/100g with 3g fiber — best alternative.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Sugar	62g	High
Vitamin C	9mg	10%
Potassium	77mg	2%
Calcium	14mg	1%
Iron	0.4mg	2%
Magnesium	4mg	1%
Sodium	32mg	1%
Phosphorus	10mg	1%
Vitamin B6	0.03mg	2%
Riboflavin	0.03mg	2%

Calories in Jam by Weight

Weight	Calories	Protein	Net Carbs	Fat

Macronutrient Breakdown — per 100g

Fat0.1g · 0% of calories

Protein0.4g · 1% of calories

Carbohydrates68.9g · 99% of calories

Fiber1.1g · Net carbs: 67.8g

Standard strawberry jam. GI ~51. Reduced-sugar jam: ~160 kcal, 36g sugar. 100% fruit spread: ~210 kcal. Jam on toast: toast (~75 kcal) + 1 tbsp jam (56 kcal) = 131 kcal.

Key Nutrients

⚠️

Sugar

62g

High

Mostly sucrose + fruit sugars

🍓

Vitamin C

9mg

10% DV

Partially retained from strawberries

⚡

Potassium

77mg

2% DV

From strawberries — reduced by processing

🌿

Pectin

~2g

Fiber

Creates gel — minimal nutritive value

⚡

Iron

0.4mg

2% DV

Trace

⚡

Calcium

14mg

1% DV

Trace

Jam Nutrition Facts

Concentrated Sugar — The Processing Effect

Making jam involves heating fruit to 104°C with large amounts of sugar. This process destroys most heat-sensitive vitamins (vitamin C reduced by 50-80%) and degrades polyphenol antioxidants. The resulting product retains some pectin, potassium, and trace minerals, but is primarily sugar with fruit flavour.

Pectin — Modest Fiber Benefit

Jam's setting agent is pectin — a soluble fiber. While pectin has cholesterol-lowering and gut health benefits, the amount in a typical jam serving (1 tablespoon) is approximately 0.2g — too low to provide meaningful benefits. Reduced-sugar jams (which need more pectin to set) actually have slightly more pectin.

Reduced-Sugar Alternatives

Reduced-sugar jam (~160 kcal, 36g sugar) achieves lower calorie content by using more pectin and sugar substitutes. 100% fruit spreads have no added sugar but still contain concentrated fruit sugars (48g). Chia seed jam is the most nutritious alternative: ~80 kcal, 2-3g fiber, no added sugar, retaining original fruit nutrients.

Practical Calorie Management

A thin scrape (10g, 28 kcal) saves 28 kcal per day vs a full tablespoon. Choosing reduced-sugar jam saves 19 kcal per tablespoon — equivalent to ~2kg fat loss potential over a year if maintained daily. Small, consistent reductions in condiment use compound significantly over time.

Compare Jam Calories

Is Jam Suitable for Your Diet?

⚠️

Weight loss

Use sparingly — 56 kcal/tbsp

❌

Keto

No — 68.9g carbs

⚠️

Paleo

100% fruit spread only

✅

Gluten-free

Yes

❌

Diabetic

No — high sugar and GI

✅

Vegan

Yes

✅

Vegetarian

Yes

❌

Dental health

High sugar — cavity risk

Related Calculators

Frequently Asked Questions

How many calories in jam?

Strawberry jam has 278 calories per 100g. 1 tablespoon (20g): 56 kcal. A thin scrape (10g): 28 kcal.

Is jam healthy?

Standard jam is essentially fruit-flavoured sugar with limited nutritional value. As a condiment in small amounts (1 thin scrape, ~28 kcal), it's harmless. As a regular daily addition, the sugar content adds up.

What is the healthiest jam?

Reduced-sugar jam: ~160 kcal, 36g sugar. 100% fruit spread: ~210 kcal, 48g natural sugars (lower GI). Chia jam (fresh fruit + chia seeds): ~80-100 kcal/100g, 3g fiber — best option.

Jam vs marmalade?

Very similar: marmalade ~260 kcal, 66g sugar. The peel adds some pectin and vitamin C. Nutritionally nearly identical.

Is jam keto?

No — 68.9g carbs per 100g.

How to make healthier jam?

Chia seed jam: blend fresh/frozen fruit, heat briefly, add 2 tbsp chia seeds — sets naturally with much less sugar. Result: ~80-100 kcal/100g with 3g fiber per tablespoon.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.