Calories in Jam
Generic food Sweets and Desserts
Jam contains 278 kcal per 100 g. A typical serving of 1 tablespoon (20 g) provides about 56 kcal.
Roughly 99% of its calories come from carbohydrates, with 0.5% from protein and 0.2% from fat (estimated with general energy factors).
That is close to the median for jams, syrups, toppings on FoodFactly (265 kcal per 100 g).
100 g provides 11% of the Daily Value for copper.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 278 kcal | |
| Total fat C | 0.07 g | 0.1% |
| Saturated fat C | 0.01 g | 0.1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 32 mg | 1% |
| Total carbohydrates C | 68.9 g | 25% |
| Dietary fiber C | 1.1 g | 4% |
| Total sugars C | 48.5 g | |
| Protein C | 0.37 g | 0.7% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 8.8 mg | 10% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.12 mg | 0.8% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.016 mg | 1% |
| Riboflavin (B2) C | 0.076 mg | 6% |
| Niacin (B3) C | 0.036 mg | 0.2% |
| Vitamin B6 C | 0.02 mg | 1% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 10.2 mg | 2% |
| Calcium C | 20 mg | 2% |
| Iron C | 0.49 mg | 3% |
| Magnesium C | 4 mg | 1% |
| Phosphorus C | 19 mg | 2% |
| Potassium C | 77 mg | 2% |
| Zinc C | 0.06 mg | 0.5% |
| Copper C | 0.1 mg | 11% |
| Selenium C | 2 µg | 4% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 0.5%
- Carbohydrates 99%
- Fat 0.2%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Fiber1.1 gabove the median for jams, syrups, toppings (median 0.7 g)
- Sugars48.5 gabove the median for jams, syrups, toppings (median 45.7 g)
- Fat0.07 gbelow the median for jams, syrups, toppings (median 0.2 g)
- Sodium32 mgbelow the median for jams, syrups, toppings (median 56 mg)
- Protein per 100 kcal0.13 gprotein density, useful for comparing foods with different calorie levels
- Water30.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.038 g |
|---|---|
| Polyunsaturated fat C | 0 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.004 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0.007 g |
| PUFA 18:3 C | 0 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.018 g |
| MUFA 22:1 C | 0.014 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 30.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 11 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Jams and preserves | 278 | 0.37 g | 68.9 g | 0.07 g |
| Jam or jelly, NFS | 261 | 0.18 g | 67.1 g | 0.03 g |
| Jellies | 266 | 0.15 g | 70 g | 0.02 g |
| Jelly | 266 | 0.15 g | 70 g | 0.02 g |
| Syrups, grenadine | 268 | 0 g | 66.9 g | 0 g |
| Jams and preserves, apricot | 242 | 0.7 g | 64.4 g | 0.2 g |
| Toppings, marshmallow cream | 322 | 0.8 g | 79 g | 0.3 g |
| Topping, marshmallow | 322 | 0.8 g | 79 g | 0.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in jam?
100 g of jam has 278 kcal. 1 tablespoon (20 g): about 56 kcal. Guideline amount per slice of bread/roll (10 g): about 28 kcal. 1 individual packet (14 g): about 39 kcal.
How much protein is in jam?
Jam contains 0.37 g of protein per 100 g (0.7% of the 50 g Daily Value), or 0.074 g in 1 tablespoon (20 g). About 0.5% of its calories come from protein.
How many carbs are in jam?
Jam has 68.9 g of total carbohydrates per 100 g, including 1.1 g of fiber and 48.5 g of sugars.
How much fat is in jam?
Jam contains 0.07 g of fat per 100 g, of which 0.01 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does jam contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in jam?
100 g contains 32 mg of sodium, 1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2710301. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.