Marmalade, orange

Orange 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.