Calories in Jams: Nutrition Facts & Serving Sizes
Per 1 tablespoon (17g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Jam is a sweet fruit spread made by cooking fruit with sugar, containing 151 calories per 100g. The most common serving is 1 tablespoon (17g), which adds about 26 calories and 6.4g of carbs to your meal. Jam is almost entirely carbohydrates with 37.6g per 100g and 29.4g coming from sugar. It contains virtually no protein or fat. While not a nutrient powerhouse, jam does retain some of the fruit's original vitamin C (15mg per 100g) and a small amount of fiber (1.5g per 100g). Folate comes in at 18mcg per 100g. The calorie count adds up quickly if you are heavy-handed with the spread, so portion control matters on a cut. A single tablespoon is manageable in a calorie-conscious diet, but multiple servings can push sugar intake up significantly.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tablespoon (17g) | 25.7 | 0g | 6.4g | 0g | 0.3g |
| 100g | 151 | 0g | 37.6g | 0.1g | 1.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 151 | 8% |
| Protein | 0g | |
| Total Fat | 0.1g | |
| Total Carbohydrates | 37.6g | 14% |
| Dietary Fiber | 1.5g | 5% |
| Sugars | 29.4g | 59% |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Potassium | 59mg | 1% |
| Vitamin C | 15mg | 17% |
| Magnesium | 4mg | 1% |
| Phosphorus | 7mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.4mcg | 1% |
| Folate | 18mcg | 5% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Jams
Jam is primarily a source of quick carbohydrates and sugar, so its health profile is modest compared to whole fruit. However, it does retain some of the original fruit's beneficial compounds. The 15mg of vitamin C per 100g contributes to your daily intake, supporting immune function and collagen production. The 18mcg of folate per 100g supports cell division and DNA synthesis.
For athletes and gym-goers, jam on toast or rice cakes can serve as a quick carbohydrate source before a workout. The simple sugars in jam digest rapidly, providing fast-acting energy when you need it. This makes it more useful strategically around training rather than as a general snack.
The small amount of fiber (1.5g per 100g) comes from the fruit pectin used in jam-making, which has been associated with modest cholesterol-lowering effects. However, the practical impact of the fiber in a typical 1-tablespoon serving is minimal. Overall, jam is best treated as an occasional condiment rather than a nutritional staple.
Dietary Considerations
Jam is vegan and gluten-free, making it compatible with most dietary restrictions. However, it is not suitable for keto or low-carb diets due to its high sugar content of 29.4g per 100g. For those managing blood sugar or following a diabetic-friendly diet, jam should be used sparingly. Low-sugar or sugar-free jam alternatives exist using artificial sweeteners for those on calorie-restricted or low-carb plans. Jam contains no sodium, which is a positive for those watching their salt intake. Always check labels as some commercial jams may contain added preservatives or corn syrup.
Daily Intake (100g)
100g of jam provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in jam?
Jam contains 151 calories per 100g. One tablespoon (17g) contains about 26 calories. A typical two-tablespoon serving adds around 51 calories to your meal.
Is jam good for weight loss?
Jam is high in sugar (29.4g per 100g) and can add up in calories if you use it liberally. A single tablespoon at 26 calories is manageable in a calorie deficit, but it is easy to over-pour. Opting for reduced-sugar jam or limiting portions to one tablespoon keeps it diet-friendly.
How much sugar is in jam?
Jam contains 29.4g of sugar per 100g. One tablespoon (17g) has about 5g of sugar. Most of these are added sugars from the jam-making process combined with the fruit's natural sugars.
How much protein is in jam?
Jam contains essentially zero protein (0g per 100g). It is not a protein source. Pair it with protein-rich foods like eggs or Greek yogurt to build a more balanced meal.
Is jam keto-friendly?
No. Standard jam is not keto-friendly due to its high carbohydrate content of 37.6g per 100g and 29.4g of sugar. Low-carb or sugar-free jam made with artificial sweeteners is a keto-compatible alternative.
What is the difference between jam and jelly?
Jam is made from crushed or pureed fruit, giving it a chunkier texture and slightly higher fiber content. Jelly is made from fruit juice only and has a smoother, more uniform consistency. Both are high in sugar, but jam retains more of the original fruit's fiber and nutrients.
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