Calories in Marmalade
Generic food Sweets and Desserts
Marmalade contains 246 kcal per 100 g. A typical serving of 1 tablespoon (20 g) provides about 49 kcal.
Roughly 100% of its calories come from carbohydrates, with 0.5% from protein and 0% 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 10% 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 | 246 kcal | |
| Total fat C | 0 g | 0% |
| Saturated fat C | 0 g | 0% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 56 mg | 2% |
| Total carbohydrates C | 66.3 g | 24% |
| Dietary fiber C | 0.7 g | 3% |
| Total sugars C | 60 g | |
| Protein C | 0.3 g | 0.6% |
| Vitamin A C | 3 µg | 0.3% |
| Vitamin C C | 4.8 mg | 5% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.06 mg | 0.4% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.005 mg | 0.4% |
| Riboflavin (B2) C | 0.025 mg | 2% |
| Niacin (B3) C | 0.052 mg | 0.3% |
| Vitamin B6 C | 0.019 mg | 1% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 3 mg | 0.5% |
| Calcium C | 38 mg | 3% |
| Iron C | 0.15 mg | 0.8% |
| Magnesium C | 2 mg | 0.5% |
| Phosphorus C | 4 mg | 0.3% |
| Potassium C | 37 mg | 0.8% |
| Zinc C | 0.04 mg | 0.4% |
| Copper C | 0.09 mg | 10% |
| Selenium C | 0.6 µg | 1% |
% 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 100%
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
- Protein0.3 gbelow the median for jams, syrups, toppings (median 0.37 g)
- Sugars60 gin the top quarter of jams, syrups, toppings (median 45.7 g)
- Fat0 gin the lowest quarter of jams, syrups, toppings (median 0.2 g)
- Saturated fat0 gin the lowest quarter of jams, syrups, toppings (median 0.01 g)
- Protein per 100 kcal0.12 gprotein density, useful for comparing foods with different calorie levels
- Water33.2 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 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 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0 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 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 15 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 58 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 5 µg |
| Cryptoxanthin, beta C | 38 µg |
Other components (8)
| Water C | 33.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 9 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Marmalade
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Marmalade, orange | 246 | 0.3 g | 66.3 g | 0 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Syrups, maple | 260 | 0.04 g | 67 g | 0.06 g |
| Syrup, NESTLE, chocolate | 269 | 0 g | 67.2 g | 0 g |
| Chocolate syrup | 269 | 0 g | 67.2 g | 0 g |
| Syrup, maple, Canadian | 270 | 0 g | 67.4 g | 0 g |
| Syrup, fruit flavored | 261 | 0 g | 65.1 g | 0.02 g |
| Strawberry drink syrup | 261 | 0 g | 65.1 g | 0.02 g |
| Toppings, butterscotch or caramel | 216 | 1.2 g | 57 g | 0 g |
| Caramel dip, light | 216 | 1.2 g | 57 g | 0 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in marmalade?
100 g of marmalade has 246 kcal. 1 tablespoon (20 g): about 49 kcal. Guideline amount per slice of bread/roll (10 g): about 25 kcal. 1 individual packet (14 g): about 34 kcal.
How much protein is in marmalade?
Marmalade contains 0.3 g of protein per 100 g (0.6% of the 50 g Daily Value), or 0.06 g in 1 tablespoon (20 g). About 0.5% of its calories come from protein. Compared with other jams, syrups, toppings, that is below the median (median 0.37 g).
How many carbs are in marmalade?
Marmalade has 66.3 g of total carbohydrates per 100 g, including 0.7 g of fiber and 60 g of sugars.
How much fat is in marmalade?
Marmalade contains 0 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does marmalade contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in marmalade?
100 g contains 56 mg of sodium, 2% 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 2710303. 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.