Butter vs jam: which is healthier?
They are about equally nutrient-dense: butter scores 4/100 and jam 5/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Butter
717 kcal per 100 g. 1 tbsp: 14 g
Jam
278 kcal per 100 g. 1 tbsp: 20 g
Which to pick for your goal
- Fewer caloriesJam717 vs 278 kcal per 100 g
- More proteinAbout even0.8 vs 0.4 g per 100 g
- More fiberJam0 vs 1.1 g per 100 g
- Less sugarButter<0.1 vs 49 g per 100 g
- More potassiumJam24 vs 77 mg per 100 g
- Less saturated fatJam50 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Butter, 100 g | Jam, 100 g | Butter, 14 g | Jam, 20 g |
|---|---|---|---|---|
| Calories | 717 kcal | 278 kcal | 102 kcal | 56 kcal |
| Protein | 0.8 g | 0.4 g | 0.1 g | <0.1 g |
| Carbohydrates | <0.1 g | 69 g | <0.1 g | 14 g |
| Sugars | <0.1 g | 49 g | <0.1 g | 9.7 g |
| Fiber | 0 g | 1.1 g | 0 g | 0.2 g |
| Fat | 81 g | <0.1 g | 12 g | <0.1 g |
| Saturated fat | 50 g | <0.1 g | 7.2 g | <0.1 g |
| Vitamin C | 0 mg | 8.8 mg | 0 mg | 1.8 mg |
| Vitamin A | 684 µg | 0 µg | 97 µg | 0 µg |
| Potassium | 24 mg | 77 mg | 3.4 mg | 15 mg |
| Iron | <0.1 mg | 0.5 mg | <0.1 mg | <0.1 mg |
| Calcium | 24 mg | 20 mg | 3.4 mg | 4 mg |
| Magnesium | 2 mg | 4 mg | 0.3 mg | 0.8 mg |
| Sodium | 11 mg | 32 mg | 1.6 mg | 6.4 mg |
Last updated . Scores use the HowHealthyIs Score method.