Jellies
FDC 169642serving 1 tbsp (21 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 6 · -3 vs Sweets medianJellies land at 6 of 100, a Low-band score ranking 41 of 60 sweets, below the category median of 9, with no standout nutrients at the thresholds tracked here since the fruit's original vitamin content is lost in the sugar-set process.
Spread thin on toast or stirred into a glaze, a tablespoon is the typical serving. It is high in sugars at 51.2 g per 100 g, so it functions as a sweetener rather than a fruit serving; fruit butters, apple is a same-category option that scores higher on this per-calorie scale.
See how this score is calculated, build a plate around jellies, 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 | 266 kcal | 13% |
| Total fat | 0.02 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 30 mg | 1% |
| Carbohydrate | 70 g | 25% |
| Dietary fiber | 1 g | 4% |
| Sugars | 51 g | |
| Protein | 0.15 g | 0% |
| Potassium | 54 mg | 1% |
| Calcium | 7 mg | 1% |
| Iron | 0.19 mg | 1% |
| Magnesium | 6 mg | 1% |
| Vitamin C | 0.9 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | 3% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6.3 mg | 0% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 0.21 g | 1% |
| Sugars | 11 g | |
| Protein | 0.03 g | 0% |
| Potassium | 11 mg | 0% |
| Calcium | 1.5 mg | 0% |
| Iron | 0.04 mg | 0% |
| Magnesium | 1.3 mg | 0% |
| Vitamin C | 0.19 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169642Original 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.
Fruit butters, appleDensity 7 vs 6Syrups, grenadineDensity 7 vs 6Chewing gumDensity 7 vs 6Original analysis by NutriVerdict
In the kitchen and how to use it
Jelly is a clear, spreadable preserve made by cooking fruit juice with sugar and pectin until it sets, prized for its smooth, seedless texture compared to chunkier jam or fruit preserves that keep pieces of the fruit intact. It's spread on toast and biscuits, swirled into peanut butter sandwiches, used as a glaze for baked ham or pork ribs, or melted down to fill thumbprint cookies and layer cakes with a bright, fruity note between layers.
Unopened jars keep in the pantry for a long time, once opened, refrigerate and use within a few weeks so mold does not have a chance to form on the surface, a common issue with sweet, low-acid spreads left out too long. A tablespoon (21 g serving) draws from a profile of 266 calories and 51.2 g of sugar per 100 g, reflecting the sugar needed to help fruit juice set and hold its shape once cooled, so it's used as a thin spread rather than a spoonable food eaten on its own. It carries essentially no protein or fat, its role in a meal is purely as a sweet condiment or filling rather than a source of any other nutrient.
Frequently asked questions about jellies
How many calories are in jelly?
Jelly has 266 calories per 100 g, or about 56 calories in a typical 21 g tablespoon serving.
How do you store jelly after opening?
Keep it refrigerated and use it within a few weeks, since its high sugar content helps preserve it but surface mold can still develop over time.
Is jelly high in sugar?
Yes, it has 51.2 g of sugar per 100 g, since sugar is essential to helping fruit juice set into its characteristic firm, clear texture.