Looking for a burst of fresh fruit flavors? Look no further than a delightful spread of jam or jelly, whether you're partial to classic grape, timeless strawberry, or adventurous options like fig, passion fruit, or mango. But are they really healthy? After all, they're made from fruit, right? Unfortunately, not all jams and jellies are created equal, and some may contain minimal actual fruit.
While all jams and jellies naturally contain sugar from the fruit or fruit juice, some varieties may contain excessive added sugars, artificial sweeteners, and flavors that can accumulate quickly. A key tip: the primary ingredient in your jam should be fruit, while for jelly, it should be fruit juice (that's the key distinction between the two). Our list of the healthiest jams and jellies encompasses various fruit preserves and jellies available at the grocery store, along with a few options you might want to consume in moderation or avoid altogether.
How we chose the healthiest jams and jellies
Reduced added sugars: Sugar is commonly added to jams and jellies for stability, preservation, and taste enhancement. While complete avoidance of added sugars isn't necessary, opting for varieties with lower amounts is preferable. Whether derived from table sugar (sucrose) or high fructose corn syrup, excessive sugar intake can negatively impact health. Most of our recommended healthiest jams and jellies contain less than 6 grams of added sugar per serving.
Simple ingredients: A quality fruit spread should primarily consist of fruit. We've selected jams and jellies with straightforward ingredients such as fruit, pectin, sugar, or occasionally natural sweeteners. Conversely, we've steered clear of unnecessary additives like artificial sweeteners, flavors, and colors.
Irresistible flavors: Jam and jelly servings are typically small, often just tablespoons. With intensely concentrated flavors, a little goes a long way! Our chosen jams and jellies leverage real fruit and fruit juices to craft a range of rich, flavorful spreads, ensuring you can adhere to the recommended serving size without feeling deprived.
8 HEALTHIEST JAMS AND JELLIES
1) Best: Smucker's Low Sugar Strawberry Preserves
NUTRITION (PER 1 TABLESPOON):
CALORIES: 25
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 6 g (Fiber: 0 g, Sugar: 5 g)
PROTEIN: 0 g
Smucker's Low-Sugar Strawberry Preserves provides all the flavor and sweetness you love with reduced sugar content. "It boasts half the calories of regular jam (25 versus 50) and contains just 5 grams of added sugar," remarks Lisa Andrews, MEd, RD, LD. Additionally, Smucker's offers a low-sugar concord grape variant, ideal for those who prefer grape jelly—perfect for crafting a classic PB&J sandwich for both you and your children!
2) Best: Polander Raspberry Fruit Spread
NUTRITION (PER 1 TABLESPOON):
CALORIES: 35
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 9 g (Fiber: 0 g, Sugar: 8 g)
PROTEIN: 0 g
"The Polander Fruit Spread ticks all the right boxes—it's free from corn syrup or artificial sugars, crafted from real fruit, and boasts a delightful taste," affirms Lauren Mahesri, RDN, from The Pediatric Dietitian. The 6 grams of added sugars originate from fruit juice and feature authentic raspberry fruit. Besides the raspberry fruit spread, Polander offers a selection of 10 other flavors to help you discover your next favorite.
3) Best: Raspberry Chia Smash
NUTRITION (PER 1 TABLESPOON - 16 GRAMS):
CALORIES:
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 6 g (Fiber: 2 g, Sugar: 4 g)
PROTEIN: 0 g
Chia Smash is crafted from just four ingredients and sweetened with dates, as explained by Megan Byrd, RD. Unlike many jams and fruit spreads, which lack sufficient fruit content per serving to provide a significant amount of fiber, Chia Smash offers 2 grams of fiber per tablespoon. It is also available in a variety of flavors including strawberry, blueberry, cherry pomegranate, concord grape, and apricot.
4) Top Pick: Blake Hill Naked Blueberry Spread
NUTRITION (PER 1 TABLESPOON):
CALORIES: 35
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 10 mg
CARBS: 9 g (Fiber: <1 g, Sugar: 8 g)
PROTEIN: 0 g
Blake Hill Naked Fruit Spread utilizes fruit and fruit juices to craft a concentrated fruit spread bursting with robust flavor. "Each serving contains merely 8 grams of naturally occurring sugar derived from the fruit—no added sugars, no artificial sweeteners—just pure fruit goodness," remarks Stephanie Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition. In addition to their Naked, no added sugar line, you can also enjoy raspberry, strawberry, and peach fruit spreads.
5) Best: Good Good Cherry Jam
NUTRITION (PER 1 TABLESPOON):
CALORIES: 5
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 5 g (Fiber: 0 g, Sugar: 2 g)
PROTEIN: 0 g
Good Good Cherry Jam incorporates whole fruit and natural sweeteners such as erythritol (a sugar alcohol) and stevia extract to enhance sweetness without adding extra sugar. Each serving contains merely 2 grams of natural sugar from fruit and provides only 5 calories. This option is ideal for individuals managing their blood sugar levels who wish to enjoy jam or jelly atop carbohydrates like biscuits, bread, or bagels. If you're sensitive to sugar alcohols, you may still find this jam suitable, as erythritol is generally better tolerated compared to other sugar alcohols such as xylitol, mannitol, or sorbitol.
6) Best: Crofter's Superfruit Just Fruit Spread
NUTRITION (PER 1 TABLESPOON):
CALORIES: 30
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 10 mg
CARBS: 8 g (Fiber: 0 g, Sugar: 7 g)
PROTEIN: 0 g
Crofter's Superfruit Just Fruit Spread offers 33% less sugar than conventional fruit spreads, blending morello cherries, red grapes, pomegranate, and açai berries to create a delightfully intense mixed berry flavor. Each serving contains merely 4 grams of added sugars derived from apple juice concentrate, and it utilizes apple pectin to achieve a vegan-friendly spread.
7) Best: Food For Thought Truly Natural Black Cherry Preserves
NUTRITION (PER 1 TABLESPOON):
CALORIES: 30
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 8 g (Fiber: 0 g, Sugar: 8 g)
PROTEIN: 0 g
Food For Thought Truly Natural Black Cherry Preserves boast simplicity with just four ingredients—cherries, sugar, pectin, and citric acid. Each serving contains 6 grams of added sugars and is bursting with intense flavor. Food For Thought offers a wide selection of 23 fruit preserves flavors, ranging from classic strawberry to innovative options like peach bourbon or cherry cabernet.
8) Best: St Dalfour Fig Royal Fruit Spread
NUTRITION (PER 1 TABLESPOON):
CALORIES: 45
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 10 g (Fiber: 0 g, Sugar: 9 g)
PROTEIN: 0 g
"St. Dalfour fruit spreads prioritize fruit as their main ingredient," explains Jorie Walker MS, RD, LD. Out of the 9 grams of sugar, 5 grams are naturally occurring from fruit juice. "Unlike traditional jams and jellies, which typically contain added sugars like high fructose corn syrup or cane sugar, St. Dalfour offers a healthier alternative," remarks Toby Amidor, MS, RD, CDN, an award-winning nutrition expert and partner with St. Dalfour. "With 23 available flavors, St. Dalfour fruit spreads deliver authentic fruit flavors without artificial additives, cane sugars, or corn syrups."
3 JAMS AND JELLIES TO AVOID
1) Worst: Great Value Blackberry Preserves
NUTRITION (PER 1 TABLESPOON):
CALORIES: 50
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 13 g (Fiber: 0 g, Sugar: 9 g)
PROTEIN: 0 g
Great Value Blackberry Preserves contain 50 calories per serving, with 8 grams of added sugars sourced from both corn syrup and high fructose corn syrup. This equates to 16% of the recommended daily limit for added sugars in just one tablespoon.
2) Worst: Smucker's Squeeze Grape Jelly
NUTRITION (PER 1 TABLESPOON):
CALORIES: 50
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 5 mg
CARBS: 13 g (Fiber: 0 g, Sugar: 12 g)
PROTEIN: 0 g
"Smucker's Squeeze Grape Jelly stands out as one of the less healthy options due to its high sugar content, containing 9 grams of added sugar," remarks Wan Na Chun, MPH, RD, CPT, owner of One Pot Wellness in Indianapolis, IN. "This jelly is crafted from high fructose corn syrup, a sweetener associated with various health concerns when consumed excessively, including obesity, diabetes, and heart disease," Chun emphasizes.
3) Worst: Welch's Concord Grape Jam
NUTRITION (PER 1 TABLESPOON):
CALORIES: 50
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 13 g (Fiber: 0 g, Sugar: 10 g)
PROTEIN: 0 g
"Welch's Concord Grape Jam may appear tasty and 'healthy,' but it contains high fructose corn syrup, which can contribute to various health complications in certain individuals," cautions Kristen White, RDN, CLT, The Food Sensitivity Dietitian. "For those with digestive concerns following a low-FODMAP diet, limiting high fructose corn syrup may be necessary, as the digestive system may struggle to absorb fructose when paired with a smaller portion of glucose (unlike table sugar, which consists of 50% fructose and 50% glucose)," according to Monash University.
Furthermore, this jam contains 9 grams of added sugars, equivalent to 18% of the recommended daily limit per tablespoon, making it a choice worth limiting.