Is cloudberry jam good for you? Unpacking the Arctic Berry's Sweet Preserve

December 23, 2025 •

4 min read

Cloudberries are packed with vitamin C, containing up to four times more of this essential nutrient than an orange, and were historically used to prevent scurvy. But when those golden arctic berries are cooked down with large quantities of sugar, is cloudberry jam good for you or just a sugary treat?

Quick Summary

This article examines the nutritional profile of cloudberry jam, weighing its potential health benefits from the original fruit against its high sugar content. It covers the antioxidants, vitamins, and fiber, comparing them to raw cloudberries, and discusses the importance of moderation.

Key Points

Nutrient-Rich Raw Berries: Raw cloudberries are packed with high levels of vitamin C, antioxidants, fiber, and essential fatty acids, positioning them as a natural superfood.
High Sugar Content in Jam: The primary health drawback of cloudberry jam is the substantial amount of added sugar, which dramatically increases the calorie count and glycemic load compared to the raw fruit.
Retained Nutrients: Despite the cooking process, cloudberry jam still contains some antioxidants and other nutrients from the original berry, providing a mild benefit.
Moderation is Key: Due to the high sugar content, the jam should be enjoyed in moderation as an occasional treat rather than a daily health food.
Healthy Alternatives Exist: For maximum health benefits, opt for fresh cloudberries, frozen berries, or homemade low-sugar purees instead of commercial jam.
Context is Crucial: The healthiness of cloudberry jam depends on how it's consumed—a small amount on whole-grain toast is different from a large serving on a dessert.

The Allure of Cloudberries: An Arctic Superfood

Cloudberries, a prized delicacy from the Arctic and subarctic regions, are often hailed for their nutritional density. These golden, tart berries grow on low-lying shrubs in marshy areas and are packed with vitamins, minerals, and antioxidants. The impressive nutritional profile of the raw fruit includes:

Vitamin C: The cloudberry's most famous attribute, with a content significantly higher than many citrus fruits.
Antioxidants: Rich in compounds like ellagic acid and quercetin, which help combat oxidative stress and inflammation.
Vitamins A and E: Important for immune function and skin health.
Omega-3 and Omega-6 Fatty Acids: The seeds of cloudberries contain essential fatty acids, which can support heart health.
Dietary Fiber: A good source of fiber, which is important for digestive health and blood sugar regulation.

These inherent qualities are why the raw berry is considered a superfood and has been used for centuries for medicinal purposes, including preventing scurvy on long voyages.

The Journey from Berry to Jam: A Sweet Transformation

To transform the raw, often sour cloudberry into the sweet, palatable jam enjoyed on toasts and desserts, a significant amount of sugar is added during the cooking process. A review of various cloudberry jam recipes and commercial products shows that sugar is often the second or even primary ingredient by weight. While heating the berries is necessary to create the jam, it does impact some of the nutrients, particularly the heat-sensitive Vitamin C. The overall nutritional value of the final product is a mix of the berry's remaining nutrients and the added sugar.

Comparing Raw Cloudberries and Cloudberry Jam (per 100g)


Nutrient	Raw Cloudberries	Cloudberry Jam (Typical)
Calories	~46 kcal	~141-187 kcal
Sugar	~4.4 g	~30-47 g
Fiber	~6 g	~3 g
Protein	~1.6 g	~0.7 g
Vitamin C	~95 mg	~34 mg
Antioxidants	Very High	Lower, but still present

The Health Reality: Weighing the Pros and Cons

While cloudberry jam retains some of the antioxidants and fiber from the original berries, the high sugar concentration fundamentally changes its health profile. For many jams, sugar makes up a large portion of the final product, turning a nutrient-dense berry into a calorie-dense sweet treat. The primary health concern with jam is its glycemic impact. The high sugar content can cause rapid spikes in blood sugar, which is particularly concerning for those with diabetes or insulin resistance. This makes moderation a critical factor in determining if cloudberry jam is good for you.

The Impact of High Sugar Intake

Caloric Density: The added sugar significantly increases the calorie count, contributing to weight gain if consumed excessively.
Glycemic Load: The high sugar can lead to rapid blood sugar fluctuations, which can affect energy levels and mood.
Dental Health: Excessive sugar consumption is a well-known contributor to tooth decay.

The Verdict: A Balanced Perspective

So, is cloudberry jam good for you? The answer is nuanced. Compared to the raw fruit, it's significantly less healthy due to the added sugar. However, when viewed as a condiment or occasional indulgence rather than a staple health food, it can still be part of a balanced diet. The key lies in portion control and context. A small spoonful on a whole-wheat toast provides a flavorful dose of antioxidants and adds some variety to your diet. Conversely, consuming large amounts daily would negate any health benefits and contribute to excessive sugar intake. For those seeking the full nutritional benefits of cloudberries, opt for the fresh or frozen berries or products with minimal added sugar. For an in-depth look at traditional Scandinavian cuisine featuring cloudberries and other native berries, check out this resource on Wild Nordic Kitchen.

How to Enjoy Cloudberry Jam Sensibly

Practice Portion Control: Use a small amount to add flavor, not to smother your food.
Pair with Healthy Foods: Spread a thin layer on a low-sugar yogurt or pair it with cheese and whole-grain crackers.
Explore Low-Sugar Options: Look for brands with lower sugar content or make your own jam at home, controlling the amount of sugar added.

Conclusion: A Matter of Moderation

Cloudberry jam is a delicious treat that captures the unique flavor of the Arctic cloudberry. It retains some of the beneficial vitamins and antioxidants found in the raw fruit. However, the addition of large quantities of sugar during the preservation process makes it a less healthy option than the fresh berry. For most people, enjoying cloudberry jam in moderation as a special indulgence is perfectly fine. The real question isn't whether the jam itself is 'good' or 'bad,' but how and how often you choose to enjoy it within your overall dietary pattern. To truly harness the superfood power of cloudberries, prioritize the fresh, raw, or low-sugar-added forms.

Frequently Asked Questions

It depends on the specific recipes and brands. While cloudberry jam may contain more unique antioxidants, its overall health profile is heavily influenced by the sugar content, similar to other fruit jams.

No, cooking does not destroy all vitamins. Some heat-sensitive vitamins, particularly Vitamin C, can be reduced. However, many antioxidants and fiber content are largely retained during the heating process.

Yes, you can. By making your own jam, you have control over the ingredients. You can reduce the amount of added sugar or use low-calorie sweeteners to improve its nutritional profile.

Raw cloudberries are significantly more nutrient-dense. They have far less sugar, more dietary fiber, and a much higher concentration of vitamins and antioxidants than the jam, which contains added sugar.

No, the high sugar content and processing make it an unreliable treatment for scurvy. While historical polar explorers used raw cloudberries, the jam is not a reliable source of the necessary high doses of vitamin C.

Cloudberries contain powerful antioxidants such as ellagic acid and quercetin, which have been studied for their anti-inflammatory and free-radical-neutralizing effects.

For most people, consuming cloudberry jam in moderation poses no significant risks. The main concern is the high sugar content, which should be managed, especially by individuals with conditions like diabetes.