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Prepared and Processed  / Canned Fruits

Jam, yam Nutrition Facts

Halaya, ubi
PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Calories 296kcal / 2530kcal (11%)

Macronutrients

Total Fat
0.4 g/ 42g (0.95%)
low
Saturated Fat
0.06 g/ 20g (0.3%)
free
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.22 g
Total Carbohydrates
66.1 g/ 348g (18%)
Dietary Fiber
1.2 g/ 20g (6%)
Sugar
52.7 g/ 63g (83%)
Protein
7.1 g/ 71g (10%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.05 mg/ 1mg (4%)
Vitamin B2
0.22 mg/ 1mg (16%)
source
Vitamin B3
0.4 mg NE/ 16mg NE (2%)

Minerals

Calcium
344 mg/ 750mg (45%)
high
Iron
0.3 mg/ 12mg (2%)
Phosphorus
94 mg/ 700mg (13%)
Sodium
35 mg/ 1500mg (2%)
very low
What is this food?
AI-assisted
Jam (made from fruit and sugar).
Why it matters to health
AI-assisted
Jam is a sweet spread, so it mainly provides carbohydrates and sugars. It also has a small amount of fiber (about 1.2 g per 100 g) and very little fat (0.4 g). Because it can be high in sugar (about 52.7 g per 100 g), it’s best to use it in small amounts—especially if you already get sweetness from desserts, drinks, or sweet snacks. Keeping portions helps support steady energy and helps you avoid pushing your daily sugar intake too high. Sodium is low (about 35 mg), so it’s not a major salt source compared with salty foods.
Healthier tips
AI-assisted
  • Use jam as a topping, not a main ingredient—try 1–2 teaspoons per serving.
  • Pair it with fiber- and protein-rich foods (e.g., whole wheat bread, oatmeal, yogurt, or nuts) to help you feel fuller.
  • Choose smaller portions for snacks: jam can add up quickly within your 1–2 snacks per day.
  • If possible, look for lower-sugar or “no added sugar” options, especially for daily use.
  • Limit sweet drinks (juice, soda) on the same day you have jam to keep your overall sweetness balanced.
Common Filipino dishes
Spanish bread with butter and jam, Ensaymada, Pandesal with jam, Peanut butter and jam sandwich, Jam-filled pastries
Images
Food
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.