How healthy is jam?
Is jam healthy? In small amounts. Jam scores 5/100 on the HowHealthyIs Score: 100 g provides 278 kcal and 8.8 mg vitamin C. Jam is fruit cooked with a lot of sugar, so little of the fruit nutrition survives. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Jam ranks higher than 5% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C4%
- Fiber1%
- Iron1%
- Potassium1%
- Calcium1%
- Magnesium0%
- Vitamin E0%
- Protein0%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars29%
- Sodium1%
Raw NRF9.3: 8 minus 29 = -21. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in jam?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 278 kcal | 56 kcal | |
| Protein | 0.4 g | <0.1 g | 0% |
| Carbohydrates | 69 g | 14 g | 5% |
| Fiber | 1.1 g | 0.2 g | 1% |
| Sugars | 49 g | 9.7 g | |
| Added sugars | 40 g | 8 g | 16% |
| Fat | <0.1 g | <0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 8.8 mg | 1.8 mg | 2% |
| Vitamin E | 0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 20 mg | 4 mg | 0% |
| Iron | 0.5 mg | <0.1 mg | 1% |
| Potassium | 77 mg | 15 mg | 0% |
| Magnesium | 4 mg | 0.8 mg | 0% |
| Sodium | 32 mg | 6.4 mg | 0% |
Source: USDA FoodData Central, "Jams and preserves" (FDC 169641). Values rounded.
Why is jam good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Thin layers on toast
- Swirling into plain yogurt
What should you watch out for?
- Mostly sugar; reduced-sugar versions or mashed berries are lighter.
What can you eat instead of jam?
Foods you can use the same way with a higher HowHealthyIs Score.