A typical tablespoon of jam contains about 55 calories, 15 grams of carbohydrates, 10 grams of sugar and no fiber. Check the label. The sugar figure is total sugar, so look at the Nutrition Facts panel to see how much is listed as added sugar.
Jam does not have to be off-limits. Portion size and what you eat it with matter more. A measured spoonful on whole-grain toast is different from adding more without noticing how quickly the servings add up.
A one-tablespoon serving provides about 55 calories, 15 grams of carbohydrates, 10 grams of sugar and 0 grams of fiber. Compare the serving size and added-sugar line on the jar rather than relying on the front-label claim.
Fruit does not erase the sugar trade-off
Most jams contain fruit, but many also have added sweeteners. Cooking or pasteurization can reduce heat-sensitive nutrients such as vitamin C. The NIH vitamin C fact sheet explains that heat can affect vitamin C. Jam also generally has far less fiber than whole fruit, so it should not count as a fruit serving.
Jam may retain some minerals and plant compounds. Anthocyanins, the pigments found in berries, can remain after processing. But the amount in a serving does not make jam nutritionally equal to whole or mashed fruit.
The American Heart Association recommends no more than 25 grams of added sugar a day for women and 36 grams for men. U.S. dietary guidance sets a broader benchmark: less than 10% of daily calories from added sugar. On a 2,000-calorie diet, that is 50 grams. How much a spoonful contributes depends on the jar's added-sugar figure. Do not assume all 10 grams of total sugar are added sugar.
Compare ingredients before choosing a jar
Start with the ingredient list. Ingredients appear in descending order by weight, so fruit near the top is a useful clue. Then compare serving sizes and added sugar on the Nutrition Facts panels.
