Plum Jam

Plum jam is a concentrated fruit spread that provides a quick energy source. Regarding the Calories in Plum Jam, a 100g serving contains 265 kcal, 0.4g of protein, 68g of carbohydrates, 0.1g of fat, 1.2g of fiber, and 10mg of sodium. When considering How many calories in Plum Jam are in your daily intake, it is important to account for its high sugar content, which contributes significantly to its total energy density.

Nutrition facts (per 100 g)

Vitamins and minerals

Plum jam is primarily a source of simple carbohydrates, but it retains some micronutrients from the fruit. It contains small amounts of Vitamin A and Vitamin C, which are essential for immune function and skin health. Additionally, it provides trace amounts of potassium and iron, though these are present in lower concentrations compared to fresh plums due to the processing involved. The fiber content, while modest at 1.2g per 100g, contributes slightly to digestive health. Because the fruit is cooked down, the bioavailability of certain antioxidants, such as anthocyanins, may be altered, but they still offer some protective benefits against oxidative stress. It is best consumed as a flavor enhancer rather than a primary source of vitamins.

Diet impact

For individuals focused on hypertrophy, plum jam can serve as a convenient source of fast-acting carbohydrates to replenish glycogen stores post-workout. However, for those aiming for weight loss, the Calories in Plum Jam necessitate strict portion control, as its high sugar density can easily lead to a caloric surplus if consumed in large quantities. Its low fiber and fat content mean it does not provide high satiety, making it less ideal for hunger management compared to whole fruit. In terms of specific diets, plum jam is generally excluded from low-carb and ketogenic protocols due to its high carbohydrate content. It is, however, suitable for vegan diets, provided the sugar used in the manufacturing process is certified vegan.

Preparation variations

The nutritional profile of plum jam is heavily influenced by the preparation method, specifically the amount of added sugar and the cooking time. Traditional jam requires high sugar concentrations for preservation and gelling, resulting in the 265 kcal per 100g profile. If you prepare a low-sugar or sugar-free version using pectin and sweeteners like stevia or erythritol, the calorie count can drop significantly, often below 50 kcal per 100g. Conversely, if the jam is cooked for extended periods to achieve a thicker consistency, some heat-sensitive vitamins like Vitamin C may degrade further. Roasting plums before making jam can concentrate natural sugars, slightly increasing the sweetness without necessarily adding extra calories, provided no additional sugar is used.

Frequently asked questions

Does Plum Jam make you fat?

No single food causes weight gain; it depends on your total caloric balance. With 265 kcal per 100g, plum jam is energy-dense. Within a balanced diet that respects your daily caloric needs, it does not contribute to weight gain.

Can you eat Plum Jam at night?

Yes, you can eat it at night, but be mindful of the sugar content which may cause a spike in blood glucose. Given its low fiber content, it is easily digested, but it is recommended to limit your portion to one tablespoon to avoid excessive sugar intake before sleep.

Is Plum Jam healthy?

It depends on your dietary goals. It provides small amounts of Vitamin A and potassium, but it is primarily a source of concentrated sugar. While it is not inherently unhealthy, its high sugar content and low nutrient density mean it should be consumed in moderation.