Jams and preserves
Whole food · Sweets
Photo: Wikipedia
Jams and preserves are thick, sweet spreads made by cooking fruit with sugar until it reaches a gelled or chunky consistency. They offer a concentrated burst of fruit flavor, ranging from smooth and spreadable to textured with whole fruit pieces. Nutritionally, they are a dense source of quick energy, primarily from carbohydrates and sugars, with minimal protein or fat.
Calorie split: 1% protein · 99% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love jams and preserves for their intense, sweet fruit flavor and comforting, nostalgic appeal. Their versatility makes them a beloved staple for breakfast, baking, and as a quick snack.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can cause rapid blood-sugar spikes, making it a concern for individuals managing diabetes or insulin resistance. To counteract this, pair a small portion (1 tablespoon) with a source of protein or fat, like whole-grain toast with nut butter or full-fat yogurt, to slow sugar absorption. Also, look for varieties with no added sugars or those sweetened with fruit juice concentrates.
Key benefits
- Provides quick, accessible energy from natural and added sugars
- Offers a convenient way to consume fruit, preserving seasonal flavors
- Contains small amounts of dietary fiber and fruit-based antioxidants
- Long shelf life reduces food waste
- Enhances palatability of other foods like bread or yogurt
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The high sugar concentration in traditional jams creates a hostile environment for bacteria, which is why an unopened jar can be safely stored at room temperature for over a year.
Full nutrition (USDA data · scales with serving)
| Water | 30.5 g |
| Energy | 278 kcal |
| Energy | 1163 kj |
| Protein | 0.37 g |
| Total lipid (fat) | 0.07 g |
| Ash | 0.23 g |
| Carbohydrate, by difference | 68.9 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 48.5 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.49 mg |
| Magnesium, Mg | 4.0 mg |
| Phosphorus, P | 19.0 mg |
| Potassium, K | 77.0 mg |
| Sodium, Na | 32.0 mg |
| Zinc, Zn | 0.06 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 2.0 ug |
| Fluoride, F | 19.0 ug |
| Vitamin C, total ascorbic acid | 8.8 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.04 mg |
| Pantothenic acid | 0.02 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 10.2 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 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 | 0.04 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.01 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 |
| Phytosterols | 12.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.04 g |
| Lysine | 0.03 g |
| Methionine | 0.00 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.03 g |
| Valine | 0.02 g |
| Arginine | 0.03 g |
| Histidine | 0.01 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.17 g |
| Glutamic acid | 0.11 g |
| Glycine | 0.03 g |
| Proline | 0.02 g |
| Serine | 0.03 g |
FAQ
What's the difference between jam, jelly, and preserves?
Jam is made from crushed or pureed fruit, giving it a thick, spreadable texture. Jelly is made from fruit juice, resulting in a clear, firm gel. Preserves contain whole fruit pieces or chunks in a syrup or jam base.
Is jam a good source of vitamins?
While jam contains fruit, the cooking process and high sugar content significantly reduce its vitamin content. It's not a reliable source of vitamins, though it may retain some antioxidants and fiber from the fruit pulp.
How can I use jam in cooking beyond spreading it on bread?
Jam is a versatile ingredient. Use it as a glaze for meats like ham or chicken, a filling for pastries and cakes, a sweetener in salad dressings or marinades, or swirled into oatmeal or yogurt.
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 2.78 kcal/g · 1% calories from protein · 1.1 g fiber · 48.5 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: 0.42 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.