Jam or jelly, NFS
Common food
Photo: Wikipedia
Jam or jelly is a thick, sweet spread made from fruit juice and sugar, cooked until it reaches a gelled consistency. Its texture can range from smooth and spreadable to slightly chunky, with a flavor that's intensely fruity and sweet. Nutritionally, it's a concentrated source of simple carbohydrates, providing quick energy but little else.
Calorie split: 0% protein · 100% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love it for its burst of concentrated fruit flavor and its incredible versatility—transforming toast, pastries, yogurt, and even savory glazes. It's a nostalgic staple in many cultures, representing comfort and a simple, sweet pleasure.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its very high sugar content (nearly 50g per 100g), which can cause rapid blood-sugar spikes, making it a concern for diabetics or those monitoring sugar intake. To counteract this, always pair it with a source of protein or fat (like nut butter on toast) and practice strict portion control, using it as a flavor accent rather than a main component.
Key benefits
- Quick source of energy from simple sugars
- Long shelf life when properly sealed
- Versatile sweetener for both foods and drinks
- Preserves fruit flavor year-round
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The difference between jam and jelly isn't just texture: jam is made from crushed or puréed fruit, while jelly is made from strained fruit juice, giving it that perfectly clear, wobbly consistency.
Full nutrition (USDA data · scales with serving)
| Water | 32.5 g |
| Energy | 261 kcal |
| Protein | 0.18 g |
| Total lipid (fat) | 0.03 g |
| Carbohydrate, by difference | 67.1 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 49.2 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 9.0 mg |
| Potassium, K | 61.0 mg |
| Sodium, Na | 26.0 mg |
| Zinc, Zn | 0.06 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 5.5 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.06 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 9.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 15.0 ug |
| Vitamin E (alpha-tocopherol) | 0.05 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
What's the difference between jam, jelly, and preserves?
Jelly is made from fruit juice and is smooth and clear. Jam is made from crushed or puréed fruit and has a thicker, less uniform texture. Preserves contain whole or large chunks of fruit in a syrup or jam base.
Why does jam sometimes get moldy?
Mold spores are airborne and can land on the jam after opening. To prevent this, always use a clean knife, avoid double-dipping, and store opened jam in the refrigerator. The high sugar content inhibits but doesn't completely prevent mold growth.
Can I use jam in savory cooking?
Absolutely. Jam is a fantastic base for glazes (e.g., for chicken, ham, or salmon), salad dressings, or as a sweet counterpoint in barbecue sauces. Its concentrated sweetness and fruit flavor add depth and shine.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.61 kcal/g · 0% calories from protein · 1.0 g fiber · 49.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.