Group · Sweet foods
Orange marmalade
Orange marmalade is a sweet preparation typically made from citrus fruit, where the pulp and especially the candied peel give its characteristic taste, both sweet and slightly bitter. Unlike a standard jam, it includes pieces of peel that add zing and a pleasant texture. You will find it in a traditional British version (fairly bitter), a milder version, or a reduced-sugar one. With around 245 kcal per 100 g and nearly 59.3 g of carbohydrate, it is above all an indulgent sugary product, fat-free and with almost no protein. Kept for breakfast or teatime, orange marmalade is best enjoyed in small amounts as part of a balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 245 kcal |
| Kilojoules | 1040 kJ |
| Protein | 0,3 g |
| Carbohydrate | 59,3 g |
| Fat | 0,4 g |
| Fibre | 1,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin C8,92 mg11 %
- Calcium33 mg4 %
- Vitamin E0,47 mg4 %
- Copper0,03 mg3 %
- Potassium49 mg2 %
- Vitamin B60,02 mg1 %
- Total omega-30,03 g1 %
- Magnesium4,2 mg1 %
- Vitamin B9dietary folate equivalents6,27 µg
See the other 6 nutrients
- Manganese0,02 mg1 %
- Vitamin B50,05 mg1 %
- Iron0,08 mg1 %
- Phosphorus3,8 mg1 %
- Omega-6 LA0,03 g0 %
- Vitamin A0,21 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Orange marmalade is mainly used by the spoonful, spread thinly on a slice of toast. A sensible portion is around 15 to 20 g, the equivalent of a heaped teaspoon. There is no need to overdo it: its calories come almost entirely from sugar, which makes it a high glycaemic index product. It is therefore best paired with something filling and rich in fibre, such as wholemeal bread, to limit the blood sugar spike.
In terms of nutrition facts, marmalade provides 0.4 g of fat, around 0.25 g of protein and 1.5 g of fibre per 100 g. The peel adds a little aroma and citrus compounds, but do not be fooled by the « fruit » image: it is the sugar content (over 56.9 g) that dominates. If you are watching your weight, look to a reduced-sugar jam or compare with the standard version to make an informed choice.
- At breakfast: on a slice of toasted bread with a little fromage blanc to add protein.
- In cooking: it flavours roast poultry, a cake glaze or a plain yoghurt.
- Storage: in the fridge once opened, using a clean spoon to avoid any contamination.
To vary your sweet morning treats, you can also alternate with other spreads in the same category, such as apricot jam, honey or fruit jelly. All belong to the sugary foods family, to be eaten in moderation.
For active people: marmalade can be a source of fast carbohydrate before an endurance effort, or just afterwards to refill glycogen stores. Spread on bread at snack time, it goes well with a source of protein (egg, fromage blanc, shaker). Before an early session, a light slice of toast gives an energy boost without weighing down digestion. When cutting or losing weight, keep it occasional, because its energy density is concentrated in sugars.
In short, orange marmalade is an indulgent pleasure that is easy to fit in if you control your portions. Its benefits lie mostly in the taste and the lift it gives to breakfast. To compare its calories with other foods, see the calorie table and adjust to your goals.