Marmalade, orange
FDC 168819tbsp (20 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 5 · -4 vs Sweets medianOrange marmalade scores 5 of 100 on the Nutrient Density Score, placing it in the Low band at rank 48 of 60 in Sweets. It doesn't carry any standout vitamin or mineral levels here, its composition dominated instead by cooked citrus peel and sugar rather than concentrated nutrients.
Spread on toast, stirred into glazes for roast meats, or swirled through cakes, a tablespoon is the typical portion. It's high in sugars at 60 g per 100 g, closer to jam than fruit, so it's worth treating as a condiment rather than a fruit serving; syrup, cane is a listed alternative that scores higher in the same category.
See how this score is calculated, build a plate around marmalade, orange, 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 | 246 kcal | 12% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 56 mg | 2% |
| Carbohydrate | 66 g | 24% |
| Dietary fiber | 0.7 g | 3% |
| Sugars | 60 g | |
| Protein | 0.3 g | 1% |
| Potassium | 37 mg | 1% |
| Calcium | 38 mg | 3% |
| Iron | 0.15 mg | 1% |
| Magnesium | 2 mg | 0% |
| Vitamin C | 4.8 mg | 5% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | 2% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 0.14 g | 0% |
| Sugars | 12 g | |
| Protein | 0.06 g | 0% |
| Potassium | 7.4 mg | 0% |
| Calcium | 7.6 mg | 1% |
| Iron | 0.03 mg | 0% |
| Magnesium | 0.4 mg | 0% |
| Vitamin C | 0.96 mg | 1% |
| Vitamin A | 0.6 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 168819Original 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.
Syrup, CaneDensity 5 vs 5Candies, sweet chocolate coated fondantDensity 6 vs 5Candies, marshmallowsDensity 6 vs 5Original analysis by NutriVerdict
In the kitchen and how to use it
Orange marmalade is made by cooking orange pulp, juice, and shredded peel with sugar until it thickens and sets, giving it a distinctive bittersweet edge that regular fruit jam does not have. It is classically spread on toast, scones, and English muffins, but it also works as a glaze for roasted ham or duck, whisked into a vinaigrette for a citrusy dressing, or spooned into thumbprint cookies and cake fillings.
Unopened jars keep well in the pantry, but once opened, store marmalade in the refrigerator and use a clean spoon each time to keep mold at bay. A typical tablespoon serving adds sweetness and citrus flavor without much else nutritionally: at 246 calories and 60 grams of sugar per 100 grams, it is best used sparingly as a spread or glaze rather than a spoonable snack. Its sodium content is low, at 56mg per 100 grams, so it fits easily into a low-sodium way of eating.
Frequently asked questions about marmalade, orange
How many calories are in orange marmalade?
246 calories per 100 grams.
What is orange marmalade used for?
It's most often spread on toast and scones, but it also works as a glaze for roasted meats or a filling for cakes and cookies.
Is orange marmalade low in sodium?
Yes, it contains just 56mg of sodium per 100 grams.