Jam vs jelly: nutrition compared
Full comparison · Calories · Carbs · Healthier
Per 3.5 oz (100 g), jam has 278 calories and 0.37 g of protein; jelly has 266 calories and 0.15 g. Fiber: 1.1 g vs 1 g.
Side by side, per 3.5 oz (100 g)
| Jam | Jelly | |
|---|---|---|
| Calories | 278 calories | 266 calories |
| Protein | 0.37 g (1% DV) | 0.15 g (0% DV) |
| Fat | 0.07 g (0% DV) | 0.02 g (0% DV) |
| Saturated fat | 0.01 g (0% DV) | 0.01 g (0% DV) |
| Carbohydrate | 68.9 g (25% DV) | 70 g (25% DV) |
| Fiber | 1.1 g (4% DV) | 1 g (4% DV) |
| Total sugars | 48.5 g | 51.2 g |
| Sodium | 32 mg (1% DV) | 30 mg (1% DV) |
| Potassium | 77 mg (2% DV) | 54 mg (1% DV) |
| Calcium | 20 mg (2% DV) | 7 mg (1% DV) |
| Iron | 0.5 mg (3% DV) | 0.2 mg (1% DV) |
| Magnesium | 4 mg (1% DV) | 6 mg (1% DV) |
| Vitamin A | 0 mcg | 0 mcg |
| Vitamin C | 8.8 mg (10% DV) | 0.9 mg (1% DV) |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin K | 0 mcg | 0.3 mcg (0% DV) |
| Folate | 11 mcg (3% DV) | 2 mcg (0% DV) |
| Vitamin B12 | 0 mcg | 0 mcg |
| Cholesterol | 0 mg | 0 mg |
— not reported by USDA for this food.
Per typical serving
Servings differ: 1 tbsp (20 g) of jam and 1 serving 1 tbsp (21 g) of jelly, the serving sizes we use for each (USDA household measures; 4 oz for meat and fish).
| Jam | Jelly | |
|---|---|---|
| Calories | 56 calories | 56 calories |
| Protein | 0.07 g (0% DV) | 0.03 g (0% DV) |
| Fat | 0.01 g (0% DV) | 0 g (0% DV) |
| Saturated fat | 0 g (0% DV) | 0 g (0% DV) |
| Carbohydrate | 13.8 g (5% DV) | 14.7 g (5% DV) |
| Fiber | 0.22 g (1% DV) | 0.21 g (1% DV) |
| Total sugars | 9.7 g | 10.8 g |
| Sodium | 6.4 mg (0% DV) | 6.3 mg (0% DV) |
| Potassium | 15 mg (0% DV) | 11 mg (0% DV) |
— not reported by USDA for this food.
What the numbers don't tell you
On nutrition, jam and jelly are close to twins. A tablespoon of either, about 0.7 oz (20 to 21 g), carries roughly 56 calories and about 10 g of sugar in these USDA records. The USDA jam record counts jams and preserves together.
The sugar in both is free sugar. WHO counts sugar added by a manufacturer, cook or consumer in that group and recommends keeping free sugars under 10% of total energy, a limit it bases on moderate quality observational evidence about tooth decay. US labeling rules agree: a food made with jam or jelly cannot claim no added sugar.
The jar matters more than the name. In a randomized trial in 16 healthy adults, one 2.1 oz (60 g) serving of high-sugar strawberry jam raised blood glucose and insulin at 30 and 60 minutes more than two low-sugar versions. Which sugar is used mattered little for teeth: over two years in four-year-olds, new decay was 3.10 surfaces on invert sugar against 3.86 on table sugar, not a significant gap.
Marmalade is the one with a legal recipe in the EU: at least 7.1 oz (200 g) of citrus fruit in every 1,000 g. We hold no card on the US standards for jam, jelly and preserves.
Choose by taste, and if sugar matters to you, read the sugar line on the label.
Evidence behind this note
- Level E Sugar added to a fruit preserve is a free sugar in the WHO sense, the same category as table sugar, and being fruit based does not move it out. WHO Guideline: sugars intake for adults and children, 2015
- Level E WHO recommends keeping free sugars, the category jelly belongs to, below 10 percent of total energy intake, a limit it bases on moderate quality evidence about dental caries. WHO Guideline: sugars intake for adults and children, 2015
- Level E Under US labeling rules a food cannot carry a no added sugar claim if jam or jelly is one of its ingredients, because jelly counts as an added sugar ingredient. 21 CFR 101.60, Nutrient content claims for the calorie content of foods
- Level B In a crossover RCT of 16 adults, 2.1 oz (60 g) of high-sugar jam raised blood glucose and insulin at 30 and 60 minutes more than low-sugar versions. Eur J Nutr, 2014
- Level B Swapping sucrose for invert sugar in 32 sweet products, jam and marmalade among them, left caries in 4-year-olds much the same over 2 years (3.86 versus 3.10 dmfs, p 0.34). Caries Res, 1991
- Level E EU law reserves the name marmalade for citrus products: at least 7.1 oz (200 g) of citrus per 1,000 g, of which at least 75 g from the fruit segments. Council Directive 2001/113/EC, Annex I (legislation.gov.uk)
Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Read more about these foods
- Jam: the sugar swap that changed nothing, and the varnish that almost did
- Jelly: the evidence is about sugar and about pectin
Rankings and guides
- Protein: what it does and how much you need
- Fiber: what it does and how much you need
- Which foods are highest in protein?
- Jam: full nutrition facts
More comparisons
Where the numbers come from
- Jam: USDA FoodData Central, Jams and preserves, FDC ID 169641 · full profile · all forms of jam
- Jelly: USDA FoodData Central, Jellies, FDC ID 169642 · all forms of jelly
Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ; the links show them. % DV uses FDA Daily Values for adults. How we verify.