- Jam - are jams he althy?
- Black currant jam - calories, nutritional values
- Jam - types of jams
- Strawberry jam - calories, nutritional values
- Jam - application
- Cherry jam - calories, nutritional values
- How to pick a good jam?
- Plum jam - calories, nutritional values
Jams are known and liked by many of us. The assortment of jams is extremely wide: single-fruit jam, multi-fruit jam, low-sugar jam, or maybe high-sugar jam? Choosing a good quality jam is really difficult. Check how many calories strawberry jam has and more!
Contents:
- Jam - are jams he althy?
- Black currant jam - calories, nutritional values
- Jam - types of jams
- Strawberry jam - calories, nutritional values
- Jam - application
- Cherry jam - calories, nutritional values
- How to pick a good jam?
- Plum jam - calories, nutritional values
Jamis a product that is obtained in the process of cooking fresh, frozen or pasteurized fruit with the addition of sugar, gelling and preservatives, as well as natural flavors and dyes.
After obtaining the desired density, the fruit mass is pasteurized at 100 degrees C and placed in unit packages (most often in jars with a twist-off lid) and screwed on. Jam in jars is pasteurized again in a pasteurization tunnel using a hot water spray or hot water spray and immersed in hot water.
The fruit used to make the jams must be he althy, ripe, undamaged, cleaned and free of inedible parts.
Jam - are jams he althy?
The production of jams, like fruit juices, preserves and plum jam, is regulated by law. The regulation specifies that jam must be made from fruit and specifies what additives can be added to it.
Jams are unfortunately high-calorie products. Highly-sweetened jams with a similar content of vitamins and minerals to low-sugar jams are characterized by higher calorific value. The difference between them is mainly due to the higher sucrose content.
Jams are a source of mainly vitamin C and polyphenols. However, the content of these nutrients is lower than that of fresh fruit. The richest in polyphenols among jams are low-sugar blueberry, plum and blackcurrant jams.
Jams in moderate amounts can be added to a rational diet, but should not be eaten too often. They are better solutionsfresh fruit or self-prepared fruit mousses.
Black currant jam - calories, nutritional values
| Nutritional value in 100 g of black currant jam | low sugar | high-sweetened |
| Caloric value | 158 kcal | 257 kcal |
| Protein | 0.5 g | 0.5 g |
| Fat | 0.1 g | 0.1 g |
| Saturated fat | 0.01 g | 0.01 g |
| Monounsaturated fatty acids | 0.0 g | 0.0 g |
| Polyunsaturated fatty acids | 0.04 g | 0.04 g |
| Cholesterol | 0.0 mg | 0.0 mg |
| Carbohydrates | 39.6 g | 63.9 g |
| fiber | 2.8 g | 2.8 g |
| Sucrose | 13.8 g | 23.4 g |
| Minerals | ||
| Calcium | 14.0 mg (1% ) | 14.0 mg (1%) |
| Sodium | 1.0 mg (0.1%) | 1.0 mg (0.1%) |
| Phosphorus | 20.0 mg (3%) | 21.0 mg (3%) |
| Potassium | 119.0 mg (3%) | 120.0 mg (3%) |
| Iron | 0.4 mg (4%) | 0.4 mg (4%) |
| Magnesium | 7.0 mg (2%) | 7.0 mg (2%) |
| Copper | 0.05 mg (6%) | 0.05 mg (6%) |
| Vitamins | ||
| Vitamin B1 | 0.022 mg (2%) | 0.022 mg (2%) |
| Vitamin B2 | 0.011 mg (1%) | 0.011 mg (1%) |
| Vitamin B6 | 0.03 mg (2%) | 0.03 mg (2%) |
| Niacin | 0.12 mg (0.8%) | 0.12 mg (0.8%) |
| Vitamin B12 | 0.0 µg (0%) | 0.0 µg (0%) |
| Foliates | 1.1 µg (0.3%) | 1.1 µg (0.3%) |
| Vitamin C | 29.3 mg (33%) | 32.3 mg (36%) |
| Vitamin A | 5.0 µg (0.6%) | 5.0 µg (0.6%) |
| Vitamin E | 0.35 mg (4%) | 0.36 mg (4%) |
(% of the RDA for an adult)
Nutritional value: base IŻŻ: Tables of composition and nutritional value of food,% of the recommended daily intake based on the Nutrition Standards IŻŻ, 2022
Jam - types of jams
Jams are classified according to the amount of fruit used to produce themsingle-fruit, two-fruit and multi-fruit, and due to the amount of added sweetener, most often sugar, for high-sweetened (not less than and 65%) low-sweetened (from 25 to 50%).
Strawberry jam - calories, nutritional values
| Nutritional value in 100 g of strawberry jam | low sugar | high-sweetened |
| Caloric value | 155 kcal | 254 kcal |
| Protein | 0.3 g | 0.3 g |
| Fat | 0.2 g | 0.2 g |
| Saturated fat | 0.01 g | 0.01 g |
| Monounsaturated fatty acids | 0.03 g | 0.03 g |
| Polyunsaturated fatty acids | 0.12 g | 0.12 g |
| Cholesterol | 0.0 mg | 0.0 mg |
| Carbohydrates | 37.8 g | 62.3 g |
| fiber | 0.8 g | 0.9 g |
| Sucrose | 14.0 g | 23.6 g |
| Minerals | ||
| Calcium | 13.0 mg (1% ) | 13.0 mg (1%) |
| Sodium | 1.0 mg (0.1%) | 1.0 mg (0.1%) |
| Phosphorus | 12.0 mg (2%) | 12.0 mg (2%) |
| Potassium | 63.0 mg (2%) | 64.0 mg (2%) |
| Iron | 0.3 mg (3%) | 0.3 mg (3%) |
| Magnesium | 5.0 mg (1%) | 5.0 mg (1%) |
| Zinc | 0.05 mg (0.5%) | 0.05 mg (0.5%) |
| Copper | 0.06 mg (7%) | 0.07 mg (8%) |
| Vitamins | ||
| Vitamin B1 | 0.013 mg (1%) | 0.013 mg (1%) |
| Vitamin B2 | 0.03 mg (2%) | 0.03 mg (2%) |
| Vitamin B6 | 0.03 mg (2%) | 0.03 mg (2%) |
| Niacin | 0.13 mg (1%) | 0.13 mg (1%) |
| Vitamin B12 | 0.0 µg (0%) | 0.0 µg (0%) |
| Foliates | 1.6 µg (0.4%) | 1.6 µg (0.4%) |
| Vitamin C | 11.4 mg (13%) | 11.5 mg (13%) |
| Vitamin A | 1.0 µg (0.1%) | 1.0 µg (0.1%) |
| Vitamin E | 0.06 mg (1%) | 0.06 mg (1%) |
(% of the RDA for an adult)
Nutritional value: base IŻŻ: Tables of composition and nutritional value,% of the daily recommendedconsumption on the basis of Nutrition Standards IŻŻ, 2022
Jam - application
Jams can be eaten as an addition to sandwiches, toasts, porridges and yoghurts. They are also added to pastries: cakes, buns, croissants and French rolls. They are also an addition to pancakes, waffles, pancakes or pancakes.
Cherry jam - calories, nutritional values
| Nutritional value in 100 g of cherry jam | low sugar | high-sweetened |
| Caloric value | 155 kcal | 262 kcal |
| Protein | 0.4 g | 0.4 g |
| Fat | 0.2 g | 0.2 g |
| Saturated fat | 0.04 g | 0.04 g |
| Monounsaturated fatty acids | 0.05 g | 0.05 g |
| Polyunsaturated fatty acids | 0.06 g | 0.06 g |
| Cholesterol | 0.0 mg | 0.0 mg |
| Carbohydrates | 37.5 g | 63.9 g |
| fiber | 0.4 g | 0.5 g |
| Sucrose | 13.1 g | 23.6 g |
| Minerals | ||
| Calcium | 6.0 mg (1% ) | 6.0 mg (1%) |
| Sodium | 2.0 mg (0.1%) | 2.0 mg (0.1%) |
| Phosphorus | 9.0 mg (1%) | 10.0 mg (1%) |
| Potassium | 68.0 mg (2%) | 72.0 mg (2%) |
| Iron | 0.1 mg (1%) | 0.1 mg (1%) |
| Magnesium | 4.0 mg (1%) | 4.0 mg (1%) |
| Zinc | 0.05 mg (0.5%) | 0.06 mg (0.5%) |
| Copper | 0.06 mg (7%) | 0.07 mg (8%) |
| Vitamins | ||
| Vitamin B1 | 0.022 mg (2%) | 0.023 mg (2%) |
| Vitamin B2 | 0.027 mg (2%) | 0.028 mg (2%) |
| Vitamin B6 | 0.01 mg (1%) | 0.01 mg (1%) |
| Niacin | 0.18 mg (1%) | 0.19 mg (1%) |
| Vitamin B12 | 0.0 µg (0%) | 0.0 µg (0%) |
| Foliates | 0.7 µg (0.2%) | 0.8 µg (0.2%) |
| Vitamin C | 2.7 mg (3%) | 2.8 mg (3%) |
| Vitamin A | 18.0 µg (2%) | 19.0 µg (2%) |
| Vitamin E | 0.06 mg (1%) | 0.06 mg (1%) |
(% dailyrecommended consumption for an adult)Nutritional value: base IŻŻ: Tables of composition and nutritional value,% of the recommended daily intake based on the Nutrition Standards IŻŻ, 2022
How to pick a good jam?
When choosing jam, pay attention to its composition, the shorter the list of ingredients, the better the quality of the jam.
The best choice are jams, 100 g of which were produced from 100 g of fruit, the so-called 100% jams. You can also buy jams from organic ingredients, these jams are definitely a better choice, but their price is higher.
Low-sugar jams will be much better than high-sugar jams and those without preservatives.
Plum jam - calories, nutritional values
| Nutritional value in 100 g of plum jam | low sugar | high-sweetened |
| Caloric value | 154 kcal | 253 kcal |
| Protein | 0.3 g | 0.3 g |
| Fat | 0.1 g | 0.1 g |
| Saturated fat | 0.03 g | 0.03 g |
| Monounsaturated fatty acids | 0.01 g | 0.01 g |
| Cholesterol | 0.0 mg | 0.0 mg |
| Carbohydrates | 37.9 g | 62.1 g |
| fiber | 0.8 g | 0.8 g |
| Sucrose | 12.9 g | 22.6 g |
| Minerals | ||
| Calcium | 8.0 mg (1% ) | 8.0 mg (1%) |
| Sodium | 1.0 mg (0.1%) | 2.0 mg (0.1%) |
| Phosphorus | 10.0 mg (1%) | 10.0 mg (1%) |
| Potassium | 102.0 mg (3%) | 10.0 mg (1%) |
| Iron | 0.2 mg (2%) | 0.2 mg (2%) |
| Magnesium | 4.0 mg (1%) | 4.0 mg (1%) |
| Zinc | 0.06 mg (0.5%) | 0.07 mg (0.5%) |
| Copper | 0.06 mg (7%) | 0.06 mg (7%) |
| Vitamins | ||
| Vitamin B1 | 0.029 mg (2%) | 0.029 mg (2%) |
| Vitamin B2 | 0.019 mg (1%) | 0.019 mg (1%) |
| Vitamin B6 | 0.02 mg (2%) | 0.02 mg (2%) |
| Niacin | 0.24 mg (2%) | 0.24 mg (2%) |
| Vitamin B12 | 0.0 µg (0%) | 0.0 µg (0%) |
| Foliates | 0.3 µg (0.1%) | 0.3 µg (0.1%) |
| Vitamin C | 1.3 mg (1%) | 1.3 mg (1%) |
| Vitamin A | 24.0 µg (3%) | 24.0 µg (3%) |
| Vitamin E | 0.42 mg (4%) | 0.42 mg (4%) |
(% of the RDA for an adult)
Nutritional value: base IŻŻ: Tables of composition and nutritional value,% of the recommended daily intake based on the IŻŻ Nutrition Standards, 2022
About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.Read more articles by this author