Quick Answer
There are approximately 60 calories in 1 pre-made Jell-O gelatin cup (3 oz). The exact calorie count can vary slightly by flavor. Original strawberry Jell-O contains 60 calories per 3 oz cup, while sugar-free Jell-O gelatin contains 5-10 calories per 3 oz cup.
Calculating Calories in Jell-O
To determine the calories in a serving of Jell-O, you need to know:
- The serving size (usually listed in ounces or grams)
- The number of calories per serving
This nutritional information can be found on the Jell-O packaging or on the Jell-O website.
For example, the nutrition facts for Original Strawberry Flavor Jell-O list:
- Serving size: 3 oz (85g)
- Calories per serving: 60
So a 3 oz cup of this Jell-O contains 60 calories.
Calories in Different Jell-O Products
There are a variety of Jell-O products with differing calorie counts:
Pre-Made Jell-O Cups
The standard pre-made Jell-O cups like you would find in a grocery store or school cafeteria contain approximately 60 calories per 3 oz cup. Flavors include:
- Strawberry – 60 calories
- Cherry – 60 calories
- Orange – 60 calories
- Lime – 60 calories
- Raspberry – 60 calories
Sugar-Free Jell-O
Jell-O Sugar Free gelatin desserts contain 5-10 calories per 3 oz cup. Flavors include:
- Strawberry – 5 calories
- Cherry – 5 calories
- Orange – 10 calories
- Lime – 5 calories
- Raspberry – 5 calories
The sugar-free versions replace sugar with artificial sweeteners like sucralose and acesulfame potassium. This dramatically lowers the calorie count.
Jell-O Pudding
Jell-O Instant Pudding & Pie Filling mixes range from 100-160 calories per 1/2 cup serving prepared with skim milk. For example:
- Vanilla Pudding – 100 calories (with skim milk)
- Chocolate Pudding – 160 calories (with skim milk)
The calories come from both the pudding mix and the milk used to prepare it. Using low-fat or skim milk versus whole milk can reduce the calories.
Jell-O Temptations
Jell-O Temptations are a line of indulgent mousse-style desserts. Nutrition info:
- Lemon Cloud – 80 calories per 1/2 cup
- Vanilla Custard – 110 calories per 1/2 cup
- Chocolate Truffle – 140 calories per 1/2 cup
The Temptations products tend to be higher in calories than traditional Jell-O due to added ingredients like cream, chocolate, and eggs.
Calories in Homemade Jell-O
When making Jell-O from a dry powder mix at home, the calorie count also depends on what you add to the gelatin:
Jell-O with hot water only:
Approximately 5-15 calories per 3 oz serving.
Jell-O with hot water and sweetener:
Around 60 calories per 3 oz serving when made with the amount of table sugar specified on the box.
Jell-O with hot water, sweetener and chunks:
Calories vary depending on add-ins like fruit, whipped cream, marshmallows, etc. The more you add, the higher the calorie count.
Sample Jell-O Nutrition Facts
Here are the nutrition facts for Strawberry Jell-O prepared from a dry mix at home [1]:
| Jell-O Ingredients | Serving Size | Calories |
|---|---|---|
| Jell-O powder + 1 cup hot water | 1/2 cup | 10 |
| Jell-O powder + 1 cup hot water + 1/2 cup cold water + 4 tsp sugar | 1/2 cup | 61 |
| Jell-O powder + 1 cup hot water + 1/2 cup cold water + 4 tsp sugar + 1/2 cup fruit | 1/2 cup | 69 |
As you can see, the calories increase as more ingredients are added to the Jell-O gelatin base.
Determining Jell-O Cup Size
Jell-O cups come in different sizes, which also impacts the calorie count:
- Standard size: 3 oz cup, 60 calories
- Snack size: 2 oz cup, 40 calories
- Fun size: 1 oz cup, 20 calories
So pay attention to the listed serving size in ounces or grams rather than relying on cup size alone. A “cup” of Jell-O could be 1, 2 or 3 ounces depending on the product.
Low-Calorie Options
Here are some tips for lightening up Jell-O:
- Choose sugar-free Jell-O for only 5-10 calories per serving
- Use low-calorie sweeteners like stevia or Splenda instead of sugar
- Make Jell-O with water or unsweetened tea instead of fruit juice
- Opt for lower-sugar fruits like berries rather than pineapple chunks
- Replace some of the fruit with fresh veggies like shredded carrots
- Top with light whipped topping instead of heavy cream
- Limit high-calorie mix-ins like marshmallows, cookies, or candy
With some simple substitutions, you can enjoy Jell-O desserts while still watching your calorie intake.
Health Impact of Jell-O
Though Jell-O is low in calories, it has little nutritional value. Some drawbacks of Jell-O consumption include:
- High added sugar content from sucrose, corn syrup and food dyes (regular Jell-O only)
- Lack of protein, fiber, vitamins and minerals
- Artificial colors and flavors (in some products)
- Large amounts of food additives and thickeners like gelatin, adipic acid, disodium phosphate
- Can cause digestive issues in those sensitive to artificial sweeteners (sugar-free Jell-O)
Jell-O is considered more of an occasional treat. Eating fruit and other whole foods can provide more nutrition and fiber. But for an easy low-calorie dessert, Jell-O can still fit into a balanced diet.
Conclusion
To summarize how many calories are in a Jell-O cup:
- Pre-made Jell-O cups contain about 60 calories per 3 oz serving
- Sugar-free Jell-O has only 5-10 calories per serving
- Jell-O pudding and mousse cups range from 80-160 calories depending on ingredients
- Homemade Jell-O can have anywhere from 10 to 60+ calories per serving
- Pay attention to serving sizes, which are commonly 1, 2 or 3 oz cups
- You can reduce calories by using sugar substitutes, lighter ingredients and smaller portions
So while Jell-O tends to be low in calories, the exact amount can vary greatly. Read nutrition labels, control portions and ingredients, and enjoy Jell-O cups in moderation as part of an overall healthy diet.
