Jam: Fruit Spread Sweetness and Smart Ways to Use It

Jam is a **fruit spread** made by cooking crushed fruit with **sugar** and often **pectin** until it thickens. It captures seasonal fruit flavor for year-round use.

- **Calories:** ~250 kcal - **Carbohydrates:** ~65 g - **Sugars:** ~60 g - **Fiber:** ~1 g - **Fat/Protein:** ~0 g - **Sodium:** ~10 mg

- **Convenient fruit flavor** for breakfasts and desserts. - **Some antioxidants** may remain from fruit (varies by type and processing). - **Shelf-stable** when sealed; easy pantry staple.

- **High sugar content** → spikes blood glucose and dental risk. - May contain **added acids, preservatives, or colorings**. - Low fiber/micronutrients vs. fresh fruit.

- Spread on **toast, pancakes, pastries**; swirl into **yogurt or oatmeal**. - Warm as a **glaze** for cakes or roasted meats. - Mix with vinegar/olive oil for a **quick vinaigrette**. - **Portion guide:** ~1 tbsp (20 g). Try **low-sugar** or **chia jam** alternatives.

Jam is delicious and versatile but sugar-dense—use small portions or choose reduced-sugar versions for everyday eating.