Dark Sweet Cherry Jam: Calories, Nutrition and Health Benefits
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Perplexity Antioxidant-rich cherry spread with deep flavor: 50 calories per tablespoon, naturally sweet with anthocyanins that fight inflammation.
Quick Nutrition Facts
Per 1 Tablespoon (20g)
| Nutrient | Amount |
|---|---|
| Calories | 50 kcal |
| Protein | 0g |
| Carbohydrates | 13g |
| Fiber | 0.2g |
| Sugars | 12g |
| Fat | 0g |
| Potassium | 15mg |
| Vitamin C | 0.5mg |
| Iron | 0.1mg |
| Sodium | 6mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Dark sweet cherry jam delivers anthocyanin antioxidants even after cooking, though at reduced levels compared to fresh cherries. Stick to 1 tablespoon per serving and pair with whole-grain toast or yogurt for balanced nutrition with fiber and protein.
Myth Busters
MYTH #1: Cherry Jam Is Just Sugar with No Nutritional Value
TRUTH: While high in sugar, dark sweet cherry jam retains anthocyanins and phenolic compounds from fresh cherries that provide anti-inflammatory and antioxidant benefits. The key is portion control at 1 tablespoon per serving.
MYTH #2: Diabetics Must Completely Avoid Cherry Jam
TRUTH: Diabetics can include small amounts of cherry jam (1 teaspoon) when paired with protein or healthy fat. Sugar-free jam alternatives have been shown to have low glycemic index (GI 55 or below), making them a better option for blood sugar management.
MYTH #3: All Cherry Jams Are the Same
TRUTH: Nutrition varies significantly between brands. Some contain 60-70% fruit with minimal added sugar, while others are mostly sugar with flavoring. Check labels for fruit content percentage and choose preserves with higher fruit-to-sugar ratios.
MYTH #4: Cherry Jam Causes Weight Gain
TRUTH: At 50 calories per tablespoon, cherry jam in moderation does not cause weight gain. Weight management depends on total calorie balance, not individual foods. Using 1 tablespoon on whole-grain toast adds flavor without excessive calories.
MYTH #5: Homemade Cherry Jam Is Always Healthier
TRUTH: Homemade jam can be healthier if you control sugar, but traditional recipes often use equal parts fruit and sugar. The healthiest option is reduced-sugar homemade jam using pectin that gels with less sugar.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 50 cal/tbsp is moderate. High sugar density means strict portion control needed. Use 1 tsp instead of 1 tbsp. |
| Muscle Gain |  | No protein, no fiber. Not useful for muscle building. Better to eat fresh cherries with Greek yogurt instead. |
| Diabetes Management | | 13g carbs (12g sugar) per tablespoon spikes blood glucose. Choose sugar-free alternatives with low GI. Limit to 1 tsp if using regular jam. |
| PCOS Management | | High sugar affects insulin sensitivity. Avoid regular jam; opt for sugar-free versions or fresh cherries. |
| Pregnancy Nutrition | | Safe to consume in moderation. Provides quick energy and small amounts of antioxidants. Pair with nutrient-dense foods for balanced nutrition. |
| Viral/Flu Recovery |  | Easy to consume when appetite is low. Anthocyanin antioxidants support immune function. Quick energy from natural sugars. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Dark Sweet Cherry Jam
Understanding how dark sweet cherry jam affects your blood glucose helps you make informed decisions about portion size and food pairings.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing jam with protein or healthy fat slows glucose absorption and reduces the peak blood sugar level:
- 🧀 Cheese on whole-grain toast - Protein and fat slow sugar absorption
- 🥜 Peanut butter or almond butter - Healthy fats and fiber balance the sugar
- 🥛 Greek yogurt with a swirl of jam - Protein and probiotics offset the sugar spike
- 🌰 Oatmeal topped with cherry jam - Soluble fiber slows digestion
This combination not only reduces the glucose spike but also extends energy release, keeping you fuller for longer.
Cultural Significance
Cherry preserves have a rich history spanning centuries across European and Asian cuisines, valued for their deep flavor and ability to preserve seasonal fruit.
In Europe:
- French "confiture de cerises" is a breakfast staple, served on croissants and brioche
- Eastern European countries use cherry preserves in traditional pastries like strudel and kolache
- British cherry jam has been part of afternoon tea traditions since the Victorian era
- German "Kirschmarmelade" is used in Black Forest cake and holiday baking
In India & Asia:
- Cherry preserves gained popularity through colonial-era British influence
- Now used in fusion desserts, paired with paneer or served with parathas
- Cherry season (May-June) in Kashmir produces prized local cherry preserves
- Japanese cherry blossom-flavored jams blend cultural symbolism with cuisine
Global Impact:
- Cherry jam is one of the top 5 most popular preserve flavors worldwide
- Dark sweet cherries (Bing variety) are the most commonly used for premium jams
- Artisanal cherry preserves have seen a 40% growth in specialty food markets
Compare & Substitute
Dark Sweet Cherry Jam vs Similar Spreads (Per 100g)
| Nutrient | 🍒 Cherry Jam | 🍓 Strawberry Jam | 🍊 Orange Marmalade | 🫐 Blueberry Jam |
|---|---|---|---|---|
| Calories | 250 kcal | 250 kcal | 240 kcal | 250 kcal |
| Carbs | 65g | 65g | 63g | 64g |
| Fiber | 1g | 1.1g | 0.7g | 1.5g |
| Protein | 0.3g | 0.4g | 0.3g | 0.4g |
| Fat | 0.1g | 0.1g | 0g | 0.1g |
| Sugar | 60g | 60g | 56g | 58g |
| Vitamin C | 2mg | 18mg | 15mg | 3mg |
| Best For | Antioxidants, immune support | Vitamin C, low-cal spreading | Citrus flavor, vitamin C boost | Antioxidants, fiber boost |
Frequently Asked Questions
How many calories are in dark sweet cherry jam?
One tablespoon (20g) of dark sweet cherry jam contains approximately 50 calories, with 13g of carbohydrates and 12g of sugar. Per 100g, it provides about 250 calories. The calorie content is comparable to most fruit jams and preserves.
Is cherry jam healthy?
Dark sweet cherry jam provides anthocyanin antioxidants that fight inflammation, but it is high in added sugars. For health benefits, choose brands with 60%+ fruit content, limit portions to 1 tablespoon, and pair with protein-rich foods like cheese or nuts.
Can diabetics eat cherry jam?
Diabetics should exercise caution with cherry jam due to its high sugar content (12g per tablespoon). Sugar-free or reduced-sugar cherry preserves are better options. If using regular jam, limit to 1 teaspoon, pair with protein or fat, and monitor blood sugar 2 hours after eating.
What are the main health benefits of dark sweet cherry jam?
Key Benefits:
- Antioxidant Protection: Anthocyanins from dark cherries fight oxidative stress
- Anti-inflammatory Properties: Cherry compounds may reduce inflammation markers
- Quick Energy: Easily digestible sugars provide fast fuel
- Immune Support: Small amounts of vitamin C and antioxidants boost immunity
- Comfort Food: Easy to consume during illness when appetite is reduced
Is cherry jam better than strawberry jam?
Both have similar calorie profiles (about 50 per tablespoon). Cherry jam provides more anthocyanin antioxidants, while strawberry jam offers more vitamin C. Cherry jam has a deeper, richer flavor profile. Choose based on your nutritional priorities and taste preference.
How much cherry jam should I eat per day?
Guidelines by Goal:
- General Health: 1-2 tablespoons daily (50-100 calories)
- Weight Loss: 1 tablespoon or less, choose reduced-sugar versions
- Diabetes: 1 teaspoon maximum, or sugar-free alternatives
- Athletes: 1-2 tablespoons pre-workout for quick energy
Track your meals with NutriScan app to see how cherry jam fits your personal nutrition goals.
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