Prepared and Processed / Canned Fruits
Jam, yam
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 296kcal / 2530kcal (11%) |
Macronutrients
Protein | 7.1 g/ 71g (10%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 66.1 g/ 348g (18%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.22 mg/ 1mg (16%) source |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 344 mg/ 750mg (45%) high |
Phosphorus | 94 mg/ 700mg (13%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 35 mg/ 1500mg (2%) very low |
What is this food?
Jam (made from fruit and sugar).
Why it matters to health
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
- 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
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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