Jam or Jelly (Fruit preserves)

20 g
54 Calories
Sugars
Insight

Jam or jelly, broadly categorized as fruit preserves, is a beloved culinary staple renowned for its bright, intensely fruity flavor and delightfully sticky texture. Made by cooking down fruit juice, crushed fruit, or whole berries with sugar and pectin, these vibrant spreads offer a balanced taste profile that ranges from lusciously sweet to pleasantly tart depending on the base ingredient. Whether it is a perfectly smooth grape jelly or a thick, chunky strawberry preserve, this versatile sweetener is a global breakfast favorite traditionally slathered on toast, scones, and bagels. Beyond the iconic peanut butter sandwich, fruit preserves serve as excellent fillings for baked pastries, sweet glazes for savory roasted meats, and effortless flavor enhancers to instantly elevate a plain bowl of oatmeal or Greek yogurt.

Culinary & Storage Tips

Selection

Look for preserves where fruit is listed as the very first ingredient, and opt for '100% fruit' or 'no added sugar' spreads to avoid high-fructose corn syrup and excess empty calories.

Storage

Store unopened jars in a cool, dry pantry away from direct sunlight. Once opened, always keep them tightly sealed in the refrigerator and use a clean utensil every time to prevent mold growth.

Healthy Uses

  • Swirl into plain Greek yogurt or warm oatmeal instead of buying pre-sweetened varieties to better control your daily sugar intake.
  • Mix with balsamic vinegar, Dijon mustard, and olive oil to create a sweet and tangy homemade vinaigrette for fresh salads.
  • Brush a thin layer over lean meats like roasted chicken or pork tenderloin during the last few minutes of cooking for a flavorful, lower-fat glaze.

Macronutrients

Per Serving

0.06g Protein · 13.92g Carbs · 0.01g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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Frequently Asked Questions

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