Group · Sweet foods
Jam
Jam is a preparation of fruit cooked with sugar, whose thick, spreadable texture makes it a breakfast and teatime staple. Apricot, strawberry, raspberry, blueberry, citrus fruit or fig: the varieties are countless, available as standard jams, extra jams or reduced-sugar versions. In terms of nutrition facts, jam provides around 244 kcal per 100 g, with nearly 59.8 g of carbohydrate, mostly from added sugar and the natural sugars of the fruit, and almost no protein or fat. Rich in fruity flavour, it provides a small amount of fibre. Indulgent and comforting, it is best enjoyed in moderation as part of a balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 244 kcal |
| Kilojoules | 1040 kJ |
| Protein | 0,4 g |
| Carbohydrate | 59,8 g |
| Fat | 0,2 g |
| Fibre | 1,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin C39 mg49 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Jam is enjoyed above all at breakfast, spread thinly on wholemeal bread, rusks or stirred into a plain yoghurt. A sensible portion is one to two teaspoons (15 to 20 g), enough for a treat without the calories climbing. To limit the sugar while keeping the taste, go for a thin layer and a fibre-rich bread that keeps you full for longer.
How can you eat jam sensibly?
- Pair it with a source of protein (fromage blanc, skyr, egg) to balance the carbohydrate load.
- Use it to top pancakes, waffles or a homemade pound cake (quatre-quarts), replacing part of the sugar in the recipe.
- Favour reduced-sugar versions, such as reduced-sugar jam, if you are watching your weight.
- Keep the jar in the fridge once opened and eat it within a few weeks.
Varieties and seasonality. Each fruit gives a jam with a different profile: apricot jam is sweet and velvety, orange marmalade adds a bitter note, while red fruit jams concentrate flavour and colour. For a more translucent texture, there is also fruit jelly. Like every product in the sugary foods family, jam is a pleasure food to include in moderation.
Nutrition profile. With a fairly high glycaemic index because of the sugar, jam releases its energy quickly. Its fibre is modest (around 1.47 g per 100 g) and comes from the fruit. It contains practically no protein or fat: it is therefore above all a supply of simple carbohydrate, to be considered within the day’s total.
Tips for active people. Thanks to its quickly available sugars, jam can be an energy boost before a session or during a long effort, on an easy-to-digest slice of toast. During recovery, pair it with a source of protein to replenish glycogen and support the muscles. For balanced ideas between two training sessions, take inspiration from these protein snack recipes.
Weight control. Its energy density comes mostly from sugar: if you are trying to lighten your diet, measure your portions, alternate with fresh fruit and keep jam for indulgent occasions rather than unlimited daily use.