Chia jam

Chia jam is a modern, healthy twist on traditional fruit preserves, where chia seeds are used as a natural thickener instead of sugar or pectin. It typically consists of mashed or pureed fruit (like berries or stone fruits), chia seeds, and a small amount of sweetener like maple syrup or honey. This no-cook or minimal-cook recipe has gained popularity in health-conscious communities worldwide.

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🍽️ Nutrition at a glance

Chia jam is generally lower in sugar and higher in fiber and protein than traditional jam, thanks to the chia seeds. A typical serving provides a good source of omega-3 fatty acids, fiber, and antioxidants from the fruit, with a calorie count roughly between 50-80 calories per tablespoon.

Nutrition breakdown

Calories	35 kcal
Protein	1 g
Carbs	5 g
Fat	1.5 g
Fiber	2.5 g
Sugar	2 g
Sodium	5 mg
Calcium	30 mg
Iron	0.5 mg
Magnesium	20 mg
Phosphorus	40 mg
Manganese	0.2 mg
Omega-3 (ALA)	1.0 g
Copper	0.1 mg
Zinc	0.3 mg

Per 2 tablespoons (30 g) · estimated, varies by recipe

💡 What's interesting

What makes chia jam nutritionally unique is the chia seed's ability to absorb liquid and form a gel, creating a jam-like texture without prolonged cooking that can degrade nutrients. Culturally, it represents a contemporary shift towards functional foods, blending ancient ingredients like chia (historically used by Aztec and Mayan cultures) with modern dietary trends focused on whole foods and reduced processed sugars.