Jam and Preserves: Nutritional Information
Jam and preserves offer a sweet and flavorful way to enjoy fruits year-round. These spreads are rich in natural sugars from fruits, often providing a satisfying burst of sweetness to breakfast breads, desserts, or savory pairings. Here’s a detailed breakdown of the nutritional information for this delightful treat.
Nutritional Overview (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 278 kcal |
| Protein | 0.37 g |
| Total Fat | 0.07 g |
| Saturated Fat | 0.01 g |
| Carbohydrates | 68.86 g |
| Fiber | 1.1 g |
| Sugar | 48.5 g |
| Calcium | 20 mg |
| Iron | 0.49 mg |
| Magnesium | 4 mg |
| Phosphorus | 19 mg |
| Potassium | 77 mg |
| Sodium | 32 mg |
| Zinc | 0.06 mg |
| Copper | 0.1 mcg |
| Manganese | 0.04 mg |
| Selenium | 2 mcg |
| Vitamin C | 8.8 mg |
| Thiamine (Vitamin B1) | 0.016 mg |
| Riboflavin (Vitamin B2) | 0.076 mg |
| Niacin (Vitamin B3) | 0.036 mg |
| Vitamin B6 | 0.02 mg |
| Folate (Vitamin B9) | 11 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Jam and preserves are generally free from common allergens such as dairy, gluten, and nuts. However, it’s important to check the ingredient list for any added preservatives, artificial flavors, or specific fruits that might cause allergies. For individuals with sensitivities to fruits like strawberries or citrus, it’s crucial to confirm the ingredients before consumption.
Dietary Preferences
This sweet spread is suitable for a wide variety of dietary needs:
- Vegetarian: Yes, jam and preserves are plant-based.
- Vegan: Typically, jams and preserves are vegan, although certain brands may contain honey. Always check labels for such inclusions.
- Gluten-Free: Naturally gluten-free, as jams and preserves do not contain wheat or other gluten-containing grains.
- Low in Fat: With only 0.07g of fat per serving, this treat is an excellent option for those mindful of their fat intake.
- Low in Protein: This product contains minimal protein, so it’s not a significant source for those looking to increase their protein consumption.
Nutritional Insights
Jam and preserves are primarily a source of carbohydrates, mainly in the form of sugars, which contribute to its sweet flavor. While they contain minimal fat and protein, jams provide a variety of micronutrients that can contribute to overall health when consumed in moderation.
- High in Sugar: At 48.5g of sugar per 100g serving, jam is a sweet indulgence, making it a high-calorie food. For those monitoring their sugar intake, it’s best to consume in moderation.
- Rich in Vitamin C: With 8.8mg of Vitamin C, jam can offer a small but helpful dose of this essential vitamin, which is important for immune health and skin health.
- Minerals: Though the quantities are relatively small, jam contains several important minerals like calcium (20mg), iron (0.49mg), and potassium (77mg), all of which play vital roles in bodily functions ranging from bone health to heart function.
- Low in Saturated Fat: The low content of saturated fat (0.01g per 100g) makes this spread heart-healthy and an excellent choice for those watching their cholesterol levels.
Advice for Enjoyment
Jam and preserves are versatile and can be used in various ways:
- Spread generously on toast or scones for a quick breakfast or snack.
- Pair with cheese for a delicious contrast of sweet and savory flavors.
- Use as a topping for desserts like cakes, ice cream, or yogurt.
- Stir into oatmeal, pancakes, or waffles for a fruity boost.
- Incorporate into savory recipes, such as glazes for meats like pork or chicken.
Given its high sugar content, jam is best enjoyed as an occasional treat or in moderation, especially for those managing their blood sugar levels. Opt for versions with lower sugar or no added sugar if you’re looking for a healthier alternative.
Conclusion
Jam and preserves bring a burst of sweetness and flavor to a wide range of dishes, from breakfast spreads to dessert toppings. While they are high in sugar, they offer a small amount of essential nutrients like Vitamin C, calcium, and iron. Enjoying them in moderation allows you to savor their sweetness while benefitting from their diverse flavor profiles. Whether homemade or store-bought, jams and preserves are a delicious addition to your culinary repertoire, making them an ideal choice for many dietary preferences.
