Jelly nutritional facts and health benefits (2023)

Jelly is a transparent fruit paste usually made fromfruit juice,Zucker, and pectin. Some people confuse jam with jam. One way to tell the difference is that the jam is made with pieces of fruit instead of juice, so it has a thicker texture.

Jam is relatively high in sugar and carbohydrates and low in vitamins and minerals. However, it is usually consumed in such small amounts that it is unlikely to have a significant impact on your diet.

Jelly nutritional information

One tablespoon of gelatin (20g) provides 53.2 calories, 0g protein, 14g carbohydrate and 0g fat. The jam is not rich in nutrients, but it does provide traces of potassium, choline, and calcium. The following nutritional information is provided by the USDA for all types of jelly.

  • calories:53.2
  • Fett:0g
  • Sodium: 6mg
  • carbohydrates:14g
  • phases:0,2 g
  • Zucker: 10,2 g
  • protein:0g
  • Potassium: 10,8 mg
  • hill: 2,1 mg
  • calcium: 1,4mg


Most of the jam's calories come fromcarbohydrates. Of the 14 grams of carbohydrates in the jam, 10.2 grams are in the form of sugar. It contains almost no fiber in 0.2 grams.

OSugar level(IG) of jam can vary depending on the type of sweetener used in its manufacture. One study found that jam made with sugar has a GI score of 58.4, while jam made with fructose has a lower GI score, somewhere between 29.2 and 32.8.


The amount of fat in jam is so small (0.004 grams per tablespoon) that it is considered aeat without fat.


Jelly provides a negligible amount of protein at around 0.03 grams per serving.

vitamins and minerals

Although it is made from fruit juice, it can provide certainmicronutrients, the jam itself does not provide significant vitamins or minerals. You may be getting trace amounts of potassium, choline, and calcium, but not enough to really contribute to your recommended daily intake.


A one-tablespoon serving of jam contains 53.2 calories. use it insteadpeanut butteron your toast and you can save about 40 calories per tablespoon.(You'll also save about 8 grams of fat.)


Jam is rich in carbohydrates, mainly in the form of sugar. It also provides very few nutrients. While eating it in small amounts probably won't make a huge difference in your health, it can be beneficial to watch your jam intake.create a healthy diet.

health benefits

Fruit jelly has not been extensively studied. However, some research suggests that eating this food may offer some health benefits.

Provides energy to the body

Jelly adds carbohydrates to your diet andcarbohydratesare the body's preferred source of energy. This energy helps maintain basic bodily functions and provides energy for further movement such as exercise and other physical activities.

May improve cardiometabolic risk factors

In one study, 16 subjects were given a serving of blackberry jam daily for seven days. This jam was consumed in conjunction with a high-fat meal. At the end of the study, participants had reduced blood cholesterol, low-density lipoprotein (LDL) and inflammation.

The researchers also noted that participants had improved insulin sensitivity, another cardiometabolic risk factor. They attributed this benefit, in part, to the anthocyanin in blackberries.antioxidantCharacteristics.

May promote blood sugar stability

If the jelly is made withfructose, your blood sugar level will not rise as much as fructose has a low glycemic index.This helps keep your blood sugar steady while you enjoy a meal that includes this fruit paste.

A double-blind study included subjects who consumed yogurt drinks sweetened with fruit jelly or sugar. The yogurt drink with fruit jelly reduced the participants' blood sugar response, and the magnitude of the reduction increased as the amount of fruit jelly increased.

May reduce the risk of heart disease

Grape jelly is made from Concord grapes. These dark purple grapes have skins and seeds that containpolyphenols- Plant-based chemicals that have been linked to a variety of health benefits, including a reduced risk of heart disease.

Although the polyphenols in jelly have not been specifically studied, there is limited evidence that grape jelly (which contains part of the fruit) may offer some benefits.Another study added that while juice may have some benefit, the effect depends on the dose.

Can improve food intake

Although jam is typically nutrient-poor, several researchers are trying to find ways to increase its nutritional value. Possible solutions include storing the jam at lower temperatures to preserve its bioactive compounds.and with a mixture of fruits andbagato provide maximum nutrition.

Should some of these solutions be implemented in the future, it could increase nutrient intake when consuming jelly. Combine this with sweet jelly containing substances other than sugar (such as fructose) and the nutritional profile of this food can improve over time.

Because jam is normally consumed in such small amounts and does not contain essential vitamins or minerals at this point, it is likely that this food will not benefit your health in any significant way.


people with pollenfood allergyOral allergy syndrome (PFAS), also known as oral allergy syndrome (OAS), should avoid jelly, as the fruit is a common trigger. People who are allergic to birch pollen are often affected by cherries, apples, kiwis, peaches, pears and plums.

Cross-reactivity between grapes, strawberries, cherries and other fruits is also possible.Symptoms can include itchy mouth, sore throat and swelling of the lips, mouth, tongue and throat. Itchy ears and hives in the mouth are also possible.

Anaphylaxis is also a possible consequence when an allergic reaction to fruits such as grapes, cherries or strawberries occurs.Some people may even have an immune response to fruit pectin if they are allergic to it.citrus.

Consult your doctor or an allergist if you think you may be allergic to jelly or any other food.

Side effects

Citric acidused to make jam marks (and many other foods). Although it occurs naturally in fruits and vegetables, the type used as a preservative by food manufacturers is different. So there are concerns that there could be side effects.

For example, several case reports suggest that it can lead to inflammation in people with certain genetic predispositions.Other studies have looked at its potentially harmful effects.liver healthand brain tissue, but these were performed on animals.

In 2009, the nonprofit, a partner of the True Health Initiative, released a video reassuring consumers that citric acid is not harmful.The US Food and Drug Administration agrees and states that citric acid is generally recognized as safe (GRAS).


Jelly comes in many flavors. In the jam section of the supermarket you will also find other fruit spreads such asjams and preserves, jelly and others. Consumers are often confused about these products and the possible nutritional differences.

  • jellyit's made from chopped or pureed fruit, so it probably has more texture than jam.
  • Preservedcontain as many pieces of fruit as possible.
  • jellyis a jam made from citrus fruits. Orange marmalade is the most common variety.

You can also see some other products in the jams section including chutney or jam. Chutney is jam without pectin. It is often flavored with spices and can accompany savory foods. Compote is similar to jam, but is usually consumed immediately rather than being placed in a jar for later use.

While there are slight variations in each calorie count and carb count, the nutritional information is very similar. Therefore, when trying to choose between varieties, buy the product that you like best.

If you are shopping in the UK the word jam does not refer to a fruit spread. Rather, it refers to the oft-cited gelatin dessert.pudim de Wackleus United States.

when is better

Jam is available in the supermarket all year round, so you can add it to yourShopping listduring the year. You can also sometimes find jam at farmers' markets, where you can buy homemade options from local vendors.

food storage and safety

The USDA reports that commercially prepared jam stays fresh for 6 to 12 months whenkept in the fridgeAfter opening.If an opened bottle is not refrigerated, it must be consumed within 48 hours.

Some jam makers claim that unopened jam will likely stay fresh for 24 months if stored in a cool, dark area. However, prolonged storage can lead to a slight deterioration in color and taste.

If you make jam at home, it can be stored on the shelf for about a year. Once opened, it should be stored in the refrigerator at a temperature of 40°F or lower.

The National Center for Home Cooked Food Preservation recommends that cooked jams and jellies are best stored in the refrigerator for a month after opening.Freezing jelly is not recommendedJellythat gives jam its texture is broken down during freezing.

How to prepare

The jam you buy at the store may contain corn syrup, high fructose corn syrup (HFCS), or both. Some people try to limit the consumption of these ingredients due to concernsits health effects. When making jam at home, you can use your favorite sweetener or no sweetener at all.

Jam can be made from a variety of fruit juices, the most popular being strawberry and grape. You may also see raspberry, blackberry, apricot, or other flavors. Some people even make jam from vegetables like carrots.

There are two different methods of making jam: the standard method and the quick cooking method. Both involve cooking fruit (with or without pectin) and sugar to produce a gel, which is sieved and tested for consistency before pouring into jars that have been sanitized in preparation for storage.

Making jam at home requires specialized equipment (eg mason jars, cauldrons, cheesecloth) and can take some time and practice. Most cooks who make jam at home make large batches at once.

More commonly, the jam is served on toast or in sandwiches. Whether you make it yourself or buy it from the store, there are some creative and nutritious ways to consume jam that go beyond the usual combination with peanut butter.

For example, if you are low on fruit, you can use jam.make a fruit smoothie. Simply combine a tablespoon or two with milk or a milk alternative, Greek yogurt and/or protein powder.

If you're looking for new ways to enjoy chicken breast or pork, brush it with your favorite jam and some condiments or even barbecue sauce. If you do not like itnatural yogurtorcottage cheese, sweeten with a dollop of jam. And if you like pancakes, try jamMaple syrup.


Does jelly have any health benefits? ›

Jelly facilitates digestion and intestinal transit due to its high water content. Gelatin increases peristaltic movements in the intestinal muscles, and this helps to improve the digestive process and absorption of vitamins and minerals as well as excretion. Proteins are an essential part of wound healing.

Is jelly A Superfood? ›

Yes, gelatin. This ancient super food can remedy health ailments by healing holes in the gut, filling in nutrients missing from the Standard American Diet, and provide the structural matrix for your skin, hair, muscles, and bones.

What vitamins and minerals are in jelly? ›

The good: This food is a very good source of Vitamin A, Vitamin C, Vitamin D, Vitamin E (Alpha Tocopherol), Niacin, Vitamin B6, Folate, Vitamin B12 and Pantothenic Acid. The bad: A large portion of the calories in this food come from sugars.

Is jelly good for heart? ›

Both animal and human studies demonstrate that royal jelly may positively impact cholesterol levels and thereby reduce heart disease risk. Though the exact mechanism remains unclear, specific proteins in royal jelly may help lower cholesterol ( 7 ).

What are the disadvantages of eating a jelly? ›

That said, even though jams and jellies may provide some benefits, they're high sugar products, and consuming too much sugar may lead to weight gain, cavities, heart disease, and type 2 diabetes ( 20 ).

Is jelly healthy or junk food? ›

Jelly is high in carbs, primarily in the form of sugar. It also provides very few nutrients. While it isn't likely to make a huge difference in your health when eaten in small amounts, watching your jelly intake can be beneficial to creating a healthy diet.

Is jelly good for the brain? ›

It May Improve Brain Function and Mental Health

Gelatin is very rich in glycine, which has been linked to brain function. One study found that taking glycine significantly improved memory and certain aspects of attention ( 2 ).

What is the most nutritious jelly? ›

Heart healthy jelly options

Here are some options when it comes to no added sugar jelly: Polaner All Fruit Spreadable Fruit (not the sugar free with fiber variety) Trader Joe's Organic Fruit Spread – comes in raspberry, super fruit, and strawberry.

Is jelly good for your bones? ›

Bone strength

Gelatin contains lysine, which plays a role in muscle and bone health. It helps the body absorb calcium, which helps keep the bones strong and prevents bone loss. Limited observational studies have found an association between amino acid intake and increased bone density.

Does jelly count towards water intake? ›

Foods can contribute to your fluid intake also, such as ice lollies, soup, stews, yoghurts and jelly.

Is jelly a good source of collagen? ›

Yes, jello is a good source of collagen. Gelatin is made from collagen, so it's a great way to boost your intake of this important protein. Collagen is essential for healthy skin, hair, and nails, so increasing your intake can help you achieve a healthier appearance.

Is jelly a good source of fiber? ›

Jams and jellies contain only small amounts of the fiber and are high in sugar and calories. Thus, they should be eaten in moderation.

Is jelly and toast healthy? ›

Though it seems harmless, toast with jam is actually a trap for trans fats and can cause rebound hunger. Most store-bought breads are processed and contain refined sugar, which leaves you with fewer nutrients and fiber.

Is peanut butter and jelly good for you? ›

Are Peanut Butter and Jelly Sandwiches Healthy? “From a nutritional standpoint, a PB&J sandwich is pretty good,” says Ryan D. Andrews, MS, MA, RD, RYT, CSCS, and author of “A Guide to Plant-Based Eating.” You've got protein, fat, and fiber, all of which can support a healthy diet, he says.

Does eating a cube of jelly strengthen nails? ›

The one supplement that won't work: Gelatin. Experts say eating or soaking in it won't do a thing to increase nail strength -- and a liquid soak may actually waterlog and eventually weaken nails.

Why is jelly good for sick people? ›

The tame taste also makes for easier consumption when your appetite may be a little off. Jell-O, or gelatin, is another virus-friendly food. Gelatin is easy on the stomach, and it helps keep your blood sugar regulated, giving you the energy you need to fight off your sickness.

Is Strawberry jelly good for you? ›

It gives more resistance to body tissues and fights free radicals, thus preventing cell aging as it is extremely rich in antioxidants. With a slightly bittersweet flavor, strawberry jam has few calories, making it the ideal choice for those who want to maintain a balanced and healthy diet without giving up on flavor.

Is jelly hard to digest? ›

Gelatin contains no fiber or oil and is easy to digest. It can help manage dehydration. Sweetened gelatin can also provide energy.

Is jelly good for diabetics? ›

You can enjoy jellied products even though you have diabetes or are trying to watch the amount of sugar and calories you consume. You simply need to use methods that require little or no sugar to make your jellied goods. Sugar is the main ingredient that safely preserves most jellied products.

Is eating a cube of jelly good for your nails? ›

Sorry to burst any bubbles, but eating jelly cubes won't do anything for your nails or hair. The thinking behind this myth was that the gelatin in the jelly cubes can help to encourage growth, but nails and hair are made from a type of protein called keratin, and won't be affected by an increased intake of gelatin.

Is eating a jelly sandwich healthy? ›

A PB&J can have 12 grams of protein, 18 grams of sugar and 390 calories. Experts say the sandwich can be part of a healthy meal, depending on how it's made.

Does jelly have antioxidants? ›

The antioxidant activities also remained in the jelly after cooking during jelly production. The textural properties, the contents of total dietary fiber, phenolics, and flavonoids, and the antioxidant activities of the jellies were correlated positively with the amount of BPP added for the jellies.


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