3.8 %
Vitamin C is below the 15 % “source of” level in jam, so no function line applies.
How many calories are in jam?
78.3kcal
in a 30 g serving
261 kcal per 100 g.
Source: UK CoFID 2021, record 17-073, 10 analysed samples. Checked 5 October 2026.
0 gFat
0.18 gProtein
20.7 gCarbohydrate
3.8 %Daily vitamin C
What’s in a 30 g serving
More than half of a serving is carbohydrate. Sugars make up 20.7 g of that.
- 0.18 gProtein
- 20.7 gCarbohydrate
- 8.9 gWater
- 0.2 gMinerals and the rest
Below average for sweets and snacks
Jam is 261 kcal per 100 g. The 82 sweets and snacks in this database average 354.
Jam261
Sweets and snacks average354
High in sugar
69 g of sugars per 100 g, which is red on a UK traffic-light label (the line is 22.5 g).
Sugars, per serving20.7 g
Salt, per serving0.02 g
Vitamins and minerals in jam
No vitamin or mineral in jam reaches the “source of” level; vitamin C is the nearest at 13 %.
Only a trace
- Vitamin A
- Thiamin
- Riboflavin
- Niacin
- Vitamin B6
- Folate
- Biotin
- Pantothenic acid
- Selenium
None recorded
- Vitamin D
- Vitamin E
- Vitamin B12
Show all 15 with amounts
Vitamin C3 mg, 3.8 %
Manganese0.04 mg, 2 %
Iodine0.0021 mg, 1.4 %
Potassium12.9 mg, 0.6 %
Calcium3.6 mg, <1 %
Phosphorus3 mg, <1 %
Iron0.06 mg, <1 %
Magnesium1.5 mg, <1 %
Vitamin K0.00027 mg, <1 %
Chloride2.7 mg, <1 %
Zinc0.03 mg, <1 %
Copper0 mg, <1 %
Vitamin Dnone recorded
Vitamin Enone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What jam doesn’t give you. And where to find it.
No recorded vitamin D or selenium, and only 1 % of the zinc reference intake per 100 g.
Vitamin D
0mgin jam
Find it inBloater, grilled500 % per 100 g
Selenium
Tracein jam
Find it inKidney, pig, fried491 % per 100 g
Zinc
1%in jam, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Jam against other sweets and snacks
Per 100 g, jam has the most vitamin C of the 6 here, ahead of ice cream (non dairy, vanilla, soft scoop).
10mg
1mg
1mg
0mg
0mg
0mg
Jam, fruit with edible seedsthis page
Truffles, mocha−9 mg
Peanut brittle−10 mg
Chocolate spread−10 mg
Sweets, sherbert−10 mg
All values per 100 g, from the same dataset. Differences are against jam.
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Questions about jam
The questions people ask about jam, answered from the dataset.
How many calories are in a portion of jam?
A typical portion (30 g, a small bag or bar) gives 78 kcal. Per 100 g the figure is 261 kcal.
Which vitamins and minerals does jam have most of?
By share of the daily reference intake: vitamin C (10 mg, 13 %), manganese (0.13 mg, 6.5 %) and iodine (0.007 mg, 4.7 %) per 100 g.
Is jam high in salt?
No. Salt is 0.07 g per 100 g, which is very low under UK rules.
What counts as a portion of jam?
This page uses 30 g, a small bag or bar, the usual UK portion for sweets and snacks. Every “per portion” figure is the per-100 g value scaled to that weight.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 17-073, Jam, fruit with edible seeds, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Analysis of assorted foods, 1994. Vitamin K1 from Bolton-Smith et al, Br.J. Nutr 83, 2000. Values are per 100 g of the edible part; a serving is 30 g, a small bag or bar, the usual UK portion for sweets and snacks. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 82 sweets and snacks kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Jam). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More sweets and snacks
From the same group, with calories per 100 g.
More sweets and snacks
- Halva, carrot354 kcal
- Ice cream, dairy, vanilla, soft scoop169 kcal
- Kulfi457 kcal
- Nougat413 kcal
- Sorbet, fruit97 kcal
- Tortilla chips fried504 kcal
- All 82 sweets and snacks