Prepared and Processed / Canned Fruits
Jam, mango, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 287kcal / 2530kcal (11%) |
Macronutrients
Protein | 0.9 g/ 71g (1%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 70.5 g/ 348g (20%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 1.3 mg NE/ 16mg NE (8%) |
Vit C | 18 mg/ 70mg (25%) source |
Minerals
Calcium | 47 mg/ 750mg (6%) |
Phosphorus | 12 mg/ 700mg (1%) |
Iron | 3.1 mg/ 12mg (25%) source |
Sodium | 10 mg/ 1500mg (0.67%) very low |
What is this food?
This is mango jam (sweetened mango spread). It’s mainly carbohydrates from sugar, with a small amount of fiber.
Why it matters to health
Mango jam can be a tasty way to add fruit flavor, but it’s usually high in sugar (about 50.4 g per 100 g) and mostly provides energy (287 kcal per 100 g). The good part is it has a little fiber (0.6 g) and very low fat (0.2 g), so it’s not a heavy source of saturated fat or cholesterol. To support health, it helps to keep portions small—especially if you already get sugar from drinks, desserts, or sweet snacks. Using it in the right amount can fit well into a daily routine of 3 full meals plus 1–2 snacks.
Healthier tips
- Use small portions: try 1–2 tablespoons (or less) per serving, especially if you’re eating it with bread or pancakes.
- Pair with protein or fiber to balance your snack: e.g., jam on whole wheat bread with peanut butter, or with plain yogurt.
- Choose less-sugar options when available (check the label for lower sugar per serving).
- If you’re having jam, consider keeping other snacks that day less sweet (like fruit instead of another dessert).
- For daily meals: treat jam as a topping, not a main filling—this helps manage total sugar intake.
Common Filipino dishes
Mango jam on pandesal, Mango jam on toast, Jam-filled ensaymada, Jam topping for pancakes or waffles, Fruit-and-jam yogurt bowl
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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