Strawberry Jam: Calories, Nutrition and Health Benefits
A sweet breakfast spread that delivers quick energy and nostalgic flavor, best enjoyed in moderation.
Quick Nutrition Facts
Per 1 Tablespoon (20g)
| Nutrient | Amount |
|---|---|
| Calories | 56 kcal |
| Protein | 0.1g |
| Carbohydrates | 13.8g |
| Fiber | 0.2g |
| Sugars | 9.7g |
| Fat | 0g |
| Sodium | 6mg |
| Vitamin C | 1.2mg |
| Potassium | 15mg |
| Calcium | 4mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Strawberry jam is primarily sugar with minimal fiber. One tablespoon equals 2.5 teaspoons of sugar. For better nutrition, choose low-sugar varieties or make homemade jam with reduced sugar and added chia seeds for fiber.
Myth Busters
MYTH #1: Jam Is a Healthy Way to Eat Fruit
TRUTH: The cooking process destroys most vitamin C and fiber from strawberries. Fresh strawberries provide 89mg vitamin C per cup vs 1.2mg in jam. Jam is mostly sugar; fresh fruit offers superior nutrition.
MYTH #2: Natural Jam Has No Added Sugar
TRUTH: Most "natural" jams contain 50-60% sugar by weight. Even if labeled "all-natural," the high sugar content remains. Always check nutrition labels; sugar content often equals or exceeds commercial jams.
MYTH #3: Fruit-Only Jam Is Low in Calories
TRUTH: "Fruit-only" or "no sugar added" jams still contain natural fruit sugars and provide similar calories (40-50 per tablespoon). The difference is minimal; portion control remains essential regardless of jam type.
MYTH #4: Jam Provides the Same Benefits as Fresh Fruit
TRUTH: High-heat cooking destroys heat-sensitive vitamins and antioxidants. Fresh strawberries provide vitamin C, folate, fiber, and antioxidants that are significantly reduced or lost during jam-making.
MYTH #5: Sugar-Free Jam Is Always Healthier
TRUTH: Sugar-free jams use artificial sweeteners or sugar alcohols that may cause digestive issues in some people. While lower in calories, they lack the nutrition of fresh fruit. Choose based on personal tolerance and goals.
MYTH #6: Jam Is a Good Source of Antioxidants
TRUTH: While strawberries are rich in antioxidants, the high-heat cooking process significantly reduces polyphenol content. Fresh or frozen berries provide 3-5x more antioxidants than jam.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 56 calories, 10g sugar per tablespoon adds up quickly. Minimal fiber or protein. Better alternatives: fresh berries, nut butter. |
| Muscle Gain |  | Provides quick energy but no protein. Use sparingly for flavor; pair with protein-rich foods like Greek yogurt or protein pancakes. |
| Diabetes Management |  | Very high sugar causes rapid blood glucose spikes. Choose sugar-free varieties; limit to 1 tablespoon with protein/fat pairing. |
| PCOS Management | | High sugar worsens insulin resistance. Opt for sugar-free or low-sugar alternatives; use sparingly. |
| Pregnancy Nutrition | | Provides quick energy but minimal nutrients. Fresh fruit offers more folate and vitamin C. Use in moderation. |
| Viral/Flu Recovery | | Quick energy but lacks immune-boosting vitamin C found in fresh fruit. Fresh strawberries provide 74x more vitamin C per serving. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Strawberry Jam
Understanding how strawberry jam affects blood glucose is crucial, especially for diabetes management and weight control.
Typical Glucose Response Curve
*This chart shows typical blood glucose response to 1 tablespoon jam on toast. High sugar causes rapid spike. Individual responses vary. Not medical advice.*
How to Minimize the Spike
Pairing jam with protein or fiber significantly reduces blood sugar spikes:
- 🥜 Nut butter base layer - Apply almond or peanut butter first, then thin layer of jam
- 🥚 Protein-rich breakfast - Pair toast with jam alongside eggs or Greek yogurt
- 🌾 Whole grain bread - Use 100% whole wheat or multigrain toast
- 🥄 Portion control - Measure 1 tablespoon exactly; spread thin
This combination slows sugar absorption and prevents energy crashes.
Cultural Significance
Strawberry jam has been a breakfast staple since the 17th century when sugar became widely available for preserving fruit.
In India:
- Introduced during British colonial period, now popular breakfast spread
- Served with bread pakora (fried bread) in street food
- Common in hotel breakfasts and bakery items
- Kissan and Mother's Recipe are household brands
Global Impact:
- French confiture tradition dates to the 1600s
- Americans consume 2.5 pounds of jam per person annually
- Strawberry is the most popular jam flavor worldwide (35% market share)
- Homemade jam-making experienced 40% increase during 2020-2021
Compare & Substitute
Strawberry Jam vs Similar Spreads (Per 1 Tablespoon/20g)
| Nutrient | 🍓 Strawberry Jam | 🥜 Peanut Butter | 🍯 Honey | 🥑 Avocado (mashed) |
|---|---|---|---|---|
| Calories | 56 kcal | 94 kcal | 64 kcal | 24 kcal |
| Carbs | 13.8g | 3.5g | 17.3g | 1.3g |
| Fiber | 0.2g | 1g | 0g | 1g |
| Protein | 0.1g | 4g | 0.1g | 0.3g |
| Fat | 0g | 8g | 0g | 2.2g |
| Sugar | 9.7g | 1.7g | 17g | 0.1g |
| Vitamin C | 1.2mg | 0mg | 0.1mg | 1.5mg |
| Best For | Occasional treat | Protein, sustained | Natural quick energy | Healthy fat, savory |
| flavor boost | energy, weight loss | pre-workout | weight loss |
Frequently Asked Questions
Is strawberry jam good for weight loss?
Strawberry jam is not ideal for weight loss due to high sugar and low satiety. One tablespoon has 56 calories and 10g sugar with minimal fiber or protein.
Better alternatives for weight loss:
- Fresh strawberries (4 calories each, high fiber, vitamin C)
- Sugar-free jam (15-20 calories, 0g sugar)
- Mashed avocado (24 calories, healthy fats, fiber)
- Almond or peanut butter (higher calories but protein/fat for fullness)
If using jam: Limit to 1 tablespoon daily, pair with protein, track calories carefully.
Can diabetics eat strawberry jam?
Regular strawberry jam is not recommended for diabetics due to very high sugar content causing rapid blood glucose spikes.
Diabetes-friendly options:
- Sugar-free jam sweetened with stevia or erythritol (5-10 calories)
- Mashed fresh strawberries with cinnamon
- Limit to 1 tablespoon maximum if using regular jam
- Always pair with protein (eggs, nuts) and whole grain bread
Sugar-free alternatives provide flavor without blood sugar impact. Always monitor glucose response and consult your healthcare provider.
How much sugar is in strawberry jam?
One tablespoon (20g) of regular strawberry jam contains 9-10g of sugar, equivalent to 2.5 teaspoons of sugar.
Sugar content comparison:
- Regular jam: 9-10g sugar per tablespoon
- Low-sugar jam: 3-5g sugar per tablespoon
- Sugar-free jam: 0g sugar (uses sweeteners)
- Fresh strawberries (100g): 4.9g natural sugar with fiber
For perspective, WHO recommends limiting added sugars to 25g (6 teaspoons) daily for adults. Two tablespoons of jam uses 80% of this limit.
What are the main health benefits of strawberry jam?
Strawberry jam offers limited health benefits compared to fresh fruit:
Minimal Benefits:
- Quick Energy: 14g carbs provide fast fuel (best pre-workout)
- Trace Vitamin C: 1.2mg per tablespoon (vs 89mg in fresh berries)
- Some Antioxidants: Reduced during cooking but trace amounts remain
- Flavor Enhancement: Makes healthy foods more palatable
Key Limitation: High sugar content and cooking process destroy most nutrients found in fresh strawberries. Fresh fruit provides superior nutrition.
When is the best time to eat strawberry jam?
Depends on your goal:
- Weight Loss: Morning only, 1 tablespoon with protein. Avoid daily use.
- Muscle Gain: Pre-workout (30-45 minutes before) for quick energy on toast.
- Diabetes: Avoid regular jam; use sugar-free varieties at breakfast with protein/fat.
- General Health: Morning with balanced breakfast; avoid late evening.
IMPORTANT NOTE
Always pair jam with protein or fiber to slow sugar absorption. Never eat jam alone or on empty stomach.
Is homemade jam healthier than store-bought?
Homemade jam can be healthier if you control sugar content:
Homemade Advantages:
- Control sugar amount (can reduce by 30-50%)
- No artificial preservatives or additives
- Can add chia seeds for extra fiber and omega-3s
- Fresher fruit preserves more nutrients
Homemade Disadvantages:
- Still high in sugar (even at 50% reduction)
- Shorter shelf life without preservatives
- Time-consuming to prepare
Best homemade recipe: Use 50% less sugar, add chia seeds (1 tablespoon per cup), and store in refrigerator for up to 2 weeks.
How many tablespoons of jam can I eat per day?
General Guidelines:
- 1 tablespoon daily - Most people (56 calories, 10g sugar)
- 0-1 tablespoon weekly - Weight loss, diabetes, or PCOS
- 1-2 tablespoons daily - Athletes needing quick energy
Avoid excess: More than 2 tablespoons daily provides excessive sugar (20g+) without adequate nutrients.
Pro tip: Use jam as a flavor accent (thin spread) rather than a thick layer. Mix with Greek yogurt or oatmeal to dilute sugar content per serving.
Should I choose regular or sugar-free strawberry jam?
Choose based on your health goals:
Regular Jam (56 cal, 10g sugar):
- Natural ingredients
- Better taste for most people
- Use for special occasions or flavor
- OK if consumed rarely (1-2x weekly)
Sugar-Free Jam (15-20 cal, 0g sugar):
- Better for diabetes and weight loss
- Uses stevia, erythritol, or sucralose
- May cause digestive issues in sensitive individuals
- Daily use more acceptable
Best overall choice: Fresh or frozen strawberries provide superior nutrition. If choosing jam, sugar-free is better for frequent consumption; regular for occasional enjoyment.
