The Healthiest Jams and Which Ones to Avoid, According to Dietitians

Jams, preserves, marmalades — whatever you call these popular fruit-based spreads — you probably have a jar in your pantry or fridge. They’re staple condiments, adding sweetness to toast, sandwiches and savory dishes. Part of what makes jam so delicious is the sugar — and that’s also why it can get a bad rap for being unhealthy. But it’s also made with nutritious fruits packed with vitamins, minerals and fiber. It begs the question: Can jam be healthy? And which types of jam are the most nutritious? We spoke to dietitians to find out. What Is Jam? “At their core, jams are basically a preserved fruit product that is made by boiling the fruit, crushing it, chopping it up, and refining it,” Shannon Stockero, registered dietitian and spokesperson for The Obesity Society, tells TODAY.com. Typically, sugar and an acid are added to the jam along with pectin, a preservative, before it gets jarred. “The (pectin) can provide a thicker consistency, and it’s often used to preserve the fruit so it can be used in its spread form,” says Stockero. Preserves are similar to jams but contain larger chunks of fruit and often seeds, and marmalade is a type of preserve made exclusively from citrus fruits. When it comes to jam vs. jelly, there’s a more notable difference in both the ingredients and nutrition. “Jam and jelly are both made with fruit and sugar, but the main difference is the part of the fruit that’s used,” Natalie Rizzo, dietitian and TODAY.com nutrition editor, tells TODAY.com. “Jam is made with crushed or pureed fruit, so it typically contains some of the fruit’s pulp and has a thicker consistency. Jelly is made from fruit juice, which is strained to remove the pulp and fruit chunks, giving it a smoother consistency,” Rizzo explains. Jelly tends to be more processed than jam, offering less nutritional value. Jam Nutrition The nutrition content of jam will vary based on which type of fruit it contains and how it’s made. Fruits commonly used in jams include strawberries, blackberries, raspberries, peaches, apricots, figs and grapes. A single serving (one tablespoon) of the average fruit jam provides the following, according to the U.S. Department of Agriculture database: 55 calories0 grams of protein0 grams of fat15 grams of carbohydrates10 grams of sugar0 grams of fiber Jam is made up almost entirely of carbohydrates, mostly from sugars. “Jam can retain some of the vitamins, minerals and plant compounds found in fruit, but processing and heating can reduce heat-sensitive nutrients like vitamin C,” says Rizzo. Jam generally contains much less fiber than whole fruit, Rizzo says, especially if the skin or seeds have been removed. “I wouldn’t think of jam as a serving of fruit,” Rizzo notes. Can Jam Be Healthy? “Jam can absolutely fit into a healthy diet, but I wouldn’t necessarily call it ‘healthy,’” says Rizzo. Most jams are made from real fruit, such as nutrient-rich berries, but they also have quite a bit of added sugar — around 8 to 12 grams per tablespoon, Rizzo points out. Jam also provides energy in the form of carbohydrates, which can help fuel the body before or after exercise, Stockero notes. The spreads do contain micronutrients that are important for health, says Stockero, but the amount is relatively low compared to whole or mashed fruits. Although the heating process degrades some vitamins, jams will retain minerals and plant compounds. “These include anthocyanins, which are powerful antioxidants found in berries. Those can survive the manufacturing processes,” says Stockero. “Rather than avoiding it completely, think of jam as a condiment that can add sweetness and flavor to nutritious foods.” says Rizzo. The serving size of jam is small, so it can be easy to overdo it and increase your added sugar intake. “The conversation around jams should be more about portion size and the types of foods that you’re having it with,” says Stockero. The American Heart Association recommends adults consume no more than 6–9 teaspoons (25-36 grams) of added sugar per day. Jam can be part of a balanced, nutritious diet, but it’s important to enjoy it in moderation and pair it with whole, nutritious foods which provide additional fiber, protein and healthy fats. “The fiber (especially) can stabilize your blood sugar, which is helpful,” says Stockero. The Healthiest Type of Jam When shopping for jams, dietitians recommend reading the nutrition labels and comparing products. “Approach the jam aisle with curiosity,” says Stockero. The healthiest jams tend to have a few things in common: Fruit is the first ingredientLow or no added sugarMinimal additives “The first thing I look at is the ingredient list,” says Rizzo. Real fruit should be listed as the first ingredient. “These are listed in a way that demonstrates how much each ingredient is within the food, moving from the (highest) amount to the least,” says Stockero. Healthier jams will also contain minimal amounts or no added sugars, the experts note. “I compare the nutrition labels and look for an option with less added sugar,” says Rizzo. The type of sugar also matters. Ideally, the jam should be sweetened with fruit or fruit juice instead of refined sugars. “Jams with ‘no sugar added’ or reduced-sugar varieties can be good options, but check what they’re sweetened with because those terms don’t automatically mean the product is healthier,” says Rizzo. The ingredient list should also be relatively short, simple and easy to pronounce, according to Rizzo. Look for jams with fewer additives, such as preservatives and stabilizers. Ultimately, the healthiest jam is probably homemade, the experts note. This allows you to control the fruit content, added sugars and other ingredients. “A great option is a chia jam made with mashed berries and chia seeds. It gives you the fruit plus additional fiber and healthy fats from the chia seeds, and you can control how much sweetener goes into it,” says Rizzo. Sugar-free jams may be a healthier option for people who need to limit their sugar intake, such as people with diabetes, says Stockero. But always talk to your doctor if you have questions. Jams To Limit or Avoid The least healthy jams tend to contain added sugar or high-fructose corn syrup as the first ingredient. “Looking at the label, seeing that would be my biggest concern, and something we maybe want to stray away from,” says Stockero. These refined sugar-laden jams tend to contain a relatively small amount of real fruit, says Rizzo — many commercial jams offer just 35% or less fruit per serving. Is It Healthy to Eat Jam Every Day? “A small amount of jam each day can fit into a balanced diet. But you have to be mindful of the serving size — stick to one tablespoon or less,” says Rizzo. The experts emphasize that the healthiest way to enjoy jam in your regular diet is by pairing it with whole foods rich in macro- and micronutrients. “A little bit of jam can make a nutritious food more enjoyable, and that can actually help you stick with healthy eating habits long term,” says Rizzo. Most Nutritious Pairings for Jam “Pair jam with foods that provide protein, fiber or healthy fats,” says Rizzo. That makes the jam part of a more filling, nutrient-rich meal or snack rather than just a source of added sugar. Some of the healthiest pairings for jam include: Whole grain toastGreek yogurtNut butterSeeded crackersOatmealCottage cheeseChia pudding