How many calories are in 20 g of strawberry jam?

December 6, 2025 •

4 min read

A 20g serving of standard strawberry jam contains approximately 48 to 56 calories. This caloric value is primarily derived from its high sugar content, which is a key component in preserving the fruit and creating its characteristic texture. Understanding the energy density of strawberry jam is crucial for anyone monitoring their calorie intake.

Quick Summary

A 20g serving of strawberry jam typically contains 48-56 calories, mainly from sugar. This article provides a comprehensive nutritional breakdown, examines how brand and type influence caloric content, and offers tips for incorporating jam into a balanced diet.

Key Points

Calorie Count: A standard 20g serving of strawberry jam contains approximately 48 to 56 calories, with the precise amount varying by brand.
Macronutrient Profile: The calories are almost entirely from carbohydrates, mainly sugar, with negligible amounts of fat and protein.
Primary Sugar Source: A typical 20g serving contains over 10g of sugar, largely from added sweeteners used for preservation.
Homemade vs. Store-Bought: Homemade and low-sugar varieties generally contain fewer calories and less added sugar compared to standard store-bought versions.
Dietary Role: For those managing weight or blood sugar, portion control is crucial due to the jam's high sugar concentration.
Health Consideration: While jam offers some antioxidants from fruit, the high sugar content means it should be consumed in moderation as part of a balanced diet.

Nutritional Breakdown of a 20g Serving

When assessing a food's impact on your diet, understanding its macronutrient composition is just as important as the total calorie count. For a 20g portion of strawberry jam, the calories come almost exclusively from carbohydrates, with virtually no fat or protein.

Energy (Calories): The total caloric value for a 20g serving typically falls between 48 and 56 kcal. This slight variation depends on the specific brand and recipe, with factors like the ratio of fruit to sugar playing a significant role.
Carbohydrates: The vast majority of the calories are from carbohydrates, predominantly sugars. A 20g serving can contain around 11.8 to 14 grams of total carbohydrates.
Sugars: Within the carbohydrate content, sugar is the most dominant factor. For example, some brands indicate that a 20g portion may contain over 10 grams of sugar. These sugars are added during processing and contribute significantly to the total energy.
Fat and Protein: Strawberry jam is not a source of fat or protein. A 20g serving will typically contain trace amounts of both, often listed as 0g or less than 0.1g.

How Different Jams Affect the Calorie Count

The calories in strawberry jam aren't universal; they can change based on the type of jam and its preparation method. Here is a look at how different varieties stack up against a standard version.

Regular Strawberry Jam: As established, a 20g portion contains about 48-56 calories. This version has a higher sugar content to ensure longer shelf life and a thicker consistency.
Low-Sugar or Reduced-Sugar Jam: These alternatives use less added sugar, often replacing it with sweeteners or more fruit puree. As a result, the calorie count per 20g serving is lower, making it a better option for those monitoring their sugar intake.
Homemade Jam: When you make jam at home, you control the ingredients entirely. This flexibility allows for significantly less added sugar, which can drastically reduce the final calorie count. Using only natural fruit sugars can create a healthier spread.
Preserves: Preserves, which typically contain larger pieces of fruit, may have a slightly different fruit-to-sugar ratio than jam, but the caloric impact is often comparable to standard jam.

Comparison Table: Strawberry Jam Varieties


Feature	Regular Strawberry Jam	Low-Sugar Strawberry Jam	Homemade Strawberry Jam
Calories (per 20g)	48-56 kcal	25-40 kcal (approx.)	Varies, potentially lower
Sugar Content (per 20g)	High (approx. 10g+)	Significantly lower	Varies, potentially very low
Carbohydrates (per 20g)	High (approx. 12-14g)	Moderate	Varies
Sweetening Agent	Primarily sugar (sucrose)	Sugar + artificial sweeteners/fruit juice	Varies (e.g., sugar, stevia, honey)
Fruit Content	Standardized	Higher fruit content may be used	Highest, depends on recipe
Best For...	Classic flavor, everyday use	Calorie-conscious diets, diabetic-friendly	Maximum control, fresher taste

Incorporating Strawberry Jam into a Healthy Diet

While the calorie count of standard strawberry jam is not excessively high in a small serving, the high sugar content warrants mindful consumption. Here are some ways to enjoy it as part of a healthy lifestyle:

Practice Portion Control: Stick to the recommended serving size of one tablespoon (around 20g) to keep your sugar intake in check. Using a measuring spoon can help with this.
Pair with High-Fiber Foods: Enjoy your jam with whole-grain toast, high-fiber crackers, or oatmeal. The fiber helps slow down the absorption of sugar, preventing a sharp spike in blood glucose levels.
Use as a Natural Sweetener: Instead of using refined sugar in baking or yogurt, use a small amount of strawberry jam for a burst of flavor and sweetness.
Explore Alternatives: Consider homemade jam or store-bought low-sugar options. These can offer the same great taste with fewer calories and less sugar.
Remember the Added Benefits: The fruit itself provides beneficial antioxidants and vitamin C, so while jam is not a health food, it's not devoid of nutrients either. The health impact largely depends on the amount consumed.

Conclusion

In summary, a 20g serving of strawberry jam contains approximately 48 to 56 calories, with the primary nutritional contribution coming from carbohydrates and added sugars. The exact number can vary by brand and type, with low-sugar or homemade versions offering a healthier alternative for those watching their intake. By practicing portion control and smart pairing, strawberry jam can remain a sweet treat within a balanced and healthy diet.

Potential Health Implications of High Sugar Intake

While a moderate serving of strawberry jam is harmless, excessive sugar consumption over time is linked to several health issues. These include weight gain, type 2 diabetes, heart disease, and tooth decay. Moderation is key when including sugary spreads in your diet.

Weight Gain: Sugar provides empty calories, meaning it offers energy without essential nutrients. This can contribute to weight gain if consumed in excess.
Blood Sugar Management: High sugar intake can cause rapid spikes in blood sugar, which is particularly concerning for individuals with insulin resistance or diabetes.
Dental Health: The sugars in jam can promote tooth decay, especially with frequent consumption.
Nutrient Density: Jam lacks the fiber and other vital nutrients present in whole fruits. Relying too heavily on jam instead of fresh fruit means missing out on these important dietary components.

By being aware of these factors and making conscious choices, you can enjoy strawberry jam as an occasional treat rather than a dietary staple.

Frequently Asked Questions

While the strawberries used to make jam are rich in vitamins, especially Vitamin C, the high sugar content and processing involved mean that jam is not a significant source of vitamins in a typical serving size. Fresh fruit is a far better source.

Reduced-sugar strawberry jam will have a lower calorie count per 20g serving than regular jam. This is because less sugar, the main caloric ingredient, is added during the manufacturing process.

No, a typical serving of strawberry jam contains very little to no dietary fiber. Most of the fiber from the original fruit is lost during processing.

While the exact calorie count can vary by recipe, jams and preserves generally have a similar caloric density per serving. Preserves typically contain larger, more whole pieces of fruit, but the sugar-to-fruit ratio is often comparable.

Yes, homemade strawberry jam often has fewer calories because you can control the amount of added sugar. Many recipes allow for the use of natural sweeteners or less sugar overall, resulting in a lower calorie spread.

To reduce calories, consider using a thinner layer of jam, opting for a reduced-sugar variety, or pairing it with a healthier base like whole-grain toast or oatmeal instead of pastries.

Yes, you can still enjoy strawberry jam while on a diet, but moderation is key. Stick to the recommended serving size of one tablespoon (20g) to keep calorie and sugar intake in check.