Jams and preserves
FDC 169641tbsp (20 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 9 · +0 vs Sweets medianJams and preserves score 9 of 100 on the Nutrient Density Score, Low band, ranking 29 of 60 in the Sweets category. The one standout is vitamin C at 10% DV, a good-tier figure carried over from the fruit base, modest but real for a sweet spread.
It is spread on toast, stirred into yogurt, or used as a filling in baked goods, with a tablespoon (20 g) a typical serving. The caveat is sugar: 48.5 g per 100 g, since jam is fruit cooked down and sweetened rather than a fruit serving in its own right.
See how this score is calculated, build a plate around jams and preserves, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | 14% |
| Total fat | 0.07 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 32 mg | 1% |
| Carbohydrate | 69 g | 25% |
| Dietary fiber | 1.1 g | 4% |
| Sugars | 49 g | |
| Protein | 0.37 g | 1% |
| Potassium | 77 mg | 2% |
| Calcium | 20 mg | 2% |
| Iron | 0.49 mg | 3% |
| Magnesium | 4 mg | 1% |
| Vitamin C | 8.8 mg | 10% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.12 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | 3% |
| Total fat | 0.01 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6.4 mg | 0% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 0.22 g | 1% |
| Sugars | 9.7 g | |
| Protein | 0.07 g | 0% |
| Potassium | 15 mg | 0% |
| Calcium | 4 mg | 0% |
| Iron | 0.1 mg | 1% |
| Magnesium | 0.8 mg | 0% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169641Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the sweets median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Candies, sweet chocolateDensity 10 vs 9Syrups, sorghumDensity 10 vs 9Sherbet, orangeDensity 10 vs 9Original analysis by NutriVerdict
In the kitchen and how to use it
Jams and preserves are spread on toast, biscuits, and scones, swirled into oatmeal or yogurt, used as a filling for thumbprint cookies and layer cakes, brushed as a glaze over fruit tarts, or paired with cheese and crackers on a cheese board. The fruit pieces in preserves give a chunkier texture than a smooth jam, but both work the same way in the kitchen.
Unopened jars keep in the pantry; refrigerate after opening and use a clean spoon each time to help prevent spoilage. Per 100g, jams and preserves run 278 calories and 48.5g sugar, with about 10% DV vitamin C carried over from the fruit. Given the sugar content, they are best used by the tablespoon (20g), as a spread or glaze, rather than in large servings.
Frequently asked questions about jams and preserves
How many calories are in jams and preserves?
They have 278 calories per 100g, or about 56 calories per tablespoon (20g).
Do jams and preserves contain vitamin C?
Yes, they provide about 10% DV vitamin C per 100g, carried over from the fruit used.
How should jam be stored after opening?
Refrigerate it and use a clean spoon each time to help it keep longer.