Group · Sweet foods
Apricot jam
Apricot jam is a sweet preserve made by cooking apricots with sugar until it reaches its characteristic spreadable texture and golden colour. Popular at breakfast and teatime, it comes in classic, reduced-sugar and homemade versions, with varying amounts of fruit. Nutritionally, it provides around 167 kcal per 100 g and is above all a sugary food: its carbohydrate (40.5 g) comes mainly from added sugar and the natural sugars in the fruit. It provides little protein (0.41 g), very little fat (0.07 g) and only a small amount of fibre. Tasty and fragrant, apricot jam has a place in a balanced diet as long as you keep an eye on portions.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 167 kcal |
| Kilojoules | 707 kJ |
| Protein | 0,5 g |
| Carbohydrate | 40,5 g |
| Fat | 0,1 g |
| Fibre | 1,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Potassium89,8 mg4 %
- Calcium12,4 mg2 %
- Magnesium5,5 mg1 %
- Phosphorus8,6 mg1 %
- Vitamin A8,25 µg1 %
- Omega-3 ALA0,02 g1 %
- Omega-6 LA0,02 g0 %
- Vitamin B9dietary folate equivalents5 µg
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Apricot jam is best enjoyed in the morning, spread thinly on a slice of wholemeal bread, or stirred into plain yoghurt or fromage blanc. A reasonable portion is around 15 to 20 g, or a well-filled teaspoon. To limit your sugar intake, it is better to pair it with something filling and rich in fibre than with an already sweet pastry such as a pain aux raisins or a croissant.
Culinary uses. Apricot jam is a baker’s ally: it is used to glaze fruit tarts, add shine to a cake or fill biscuits and sponges. You can also loosen it slightly with a little warm water to make a glossy glaze. It goes well with almonds, vanilla, honey and fresh cheeses. As for seasonality, the apricot is a summer fruit, but jam lets you enjoy it all year round.
Nutrition facts and points to watch. With around 40.5 g of carbohydrate per 100 g, apricot jam is very high in sugar and has a fairly high glycaemic index. If you are watching your weight, go easy and choose a reduced-sugar jam, which contains less added sugar. Some of the benefits of the original fruit (carotenoids, vitamins) are retained, but its appeal is mainly about taste. To vary your sweet breakfast options, you can also try honey or orange marmalade, in the same modest amounts.
Tips for active people. Thanks to its quickly available carbohydrate, apricot jam can help out before exercise or round off a recovery snack. A slice of wholemeal bread with jam, served with a source of protein (fromage blanc, egg), makes a handy snack before training. For recovery, pair it with a suitable source of protein, as explained in our protein snack ideas.
Storage. An unopened jar keeps for a long time away from light. Once opened, store it in the fridge and use it within three to four weeks, always using a clean spoon to prevent mould. To see where this food sits among other treats, browse the sugary foods family.