Is jelly good for you on a diet?

Quick Answer

Jelly can be a part of a healthy diet when consumed in moderation. It provides some vitamins and minerals but is high in sugar. Jelly is lower in calories than many other sugary foods and spreads, so it can be a better option than things like jam or chocolate spread. Overall, jelly is fine for most people on a diet if they watch their portions and look for low-sugar varieties.

What is Jelly?

Jelly is a fruit preserve made from fruit juice, sugar, pectin and citric acid. The juice provides flavor and some nutrients, while the pectin helps it gel. Jelly has a soft, spreadable texture unlike firm jams or preserves. It is popular spread on things like toast, crackers, peanut butter sandwiches and more.

There are many flavor varieties, but common ones include:

– Grape jelly – Made with Concord grape juice
– Strawberry jelly
– Raspberry jelly
– Blackberry jelly
– Apricot jelly
– Orange jelly
– Apple jelly
– Mixed fruit jelly

Jelly often contains around 30-50% sugar. This helps preserve it and provide sweetness to balance the tart fruit flavors. Low-sugar jellies are also available, typically with around half the sugar content.

Nutrition Facts

The nutrition profile of jelly can vary based on the type, brand and whether it’s regular versus low-sugar. But in general, a 2 tablespoon (32 gram) serving provides:

– Calories: 50-80
– Total fat: 0g
– Sodium: 30-50mg
– Potassium: 30-60mg
– Total carbs: 13-18g
– Sugars: 11-15g
– Protein: 0g

Jelly is high in natural sugars but low in fat and protein. It provides a small amount of minerals like potassium, as well as some vitamins.

The sugar content comes from added sugar as well as naturally-occurring fructose in the fruit juice. Low-sugar jellies cut the added sugar substantially.

Vitamins and Minerals

Jelly made from fruit juice contains small amounts of vitamins found naturally in fruits. A serving provides:

– Vitamin C: 1-3mg (2-5% DV)
– Thiamin: 0.01-0.05mg (1-3% DV)
– Riboflavin: 0.01-0.04mg (1-2% DV)
– Niacin: 0.1-0.3mg (1-2% DV)

It also contains trace amounts of minerals like:

– Potassium: 30-60mg (1-2% DV)
– Calcium: 5-10mg (0-1% DV)
– Iron: 0.1-0.3mg (1-2% DV)

So while jelly isn’t a major source of nutrients, it can contribute small amounts of vitamins and minerals to the diet.

Is Jelly Good for You?

Jelly is a mixed bag when it comes to health effects. Here are some of the main benefits and downsides:

Potential Benefits

– Low in fat and calories – With no fat and around 50 calories per serving, jelly can be part of an eating plan for weight management.

– Provides antioxidants – Fruit-based jellies supply antioxidants, which help reduce oxidative damage and inflammation.

– Simple carbs – The main nutrients are fast-digesting carbs, which can boost blood sugar and give you an energy boost.

– Small amounts of vitamins – Getting some vitamin C and B vitamins from jelly is a perk.

– Promotes fullness – Protein and fiber are satiating, but low calorie foods like jelly that provide bulk can also increase satiety.

– Easy to swallow – The soft texture makes jelly easy to consume, especially for kids and older adults.

Potential Downsides

– High in added sugar – With up to 15 grams per serving, the high sugar content is concerning. Excess sugar intake is linked to overweight, diabetes and heart disease.

– Lacks protein and fiber – Jelly is low in the most filling nutrients. This can lead to energy crashes or overeating.

– Few vitamins and minerals – While jelly contains some vitamins, the small amounts aren’t very nutritious compared to whole fruits and veggies.

– Can cause cavities – The sugar content makes it cavity-causing, especially if consumed frequently.

– Often contains preservatives and coloring – unhealthy additives are commonly found in commercial jellies.

Jelly on a Diet

When following a diet for weight loss or health, is it smart to include jelly? Here are some things to consider:

Calorie and Carb Content

At around 50-80 calories and 13-18 grams carb per serving, jelly can fit into a meal plan on a calorie-reduced diet. The carbs are simple rather than complex, meaning they provide quick energy.

Compared to many spreads, jelly is lower calorie – for example, 2 Tbsp peanut butter has nearly double the calories. So jelly can be a better choice than higher fat, higher calorie spreads.

Still, portions should be monitored, as the calories and carbs can add up if you consume multiple servings.

Blood Sugar Effects

The main concern with jelly is its high sugar content. Sugary foods like jelly tend to spike blood glucose and insulin sharply after eating.

In people with diabetes or prediabetes, jelly could lead to hyperglycemia if enough is consumed. It’s smart to pair it with protein and healthy fats to blunt the blood sugar impact.

Low-glycemic varieties like sugar-free jelly are safer options for diabetics. They won’t cause large blood sugar spikes.


One downside of jelly is that it isn’t very filling despite having calories and carbs. Foods that are high in protein, fiber or healthy fats increase satiety more than jelly.

If you rely on it too much for meals or snacks, you could find yourself hungry again soon after eating. It may lead to overeating and weight gain.

However, enjoying it occasionally or in small amounts likely won’t affect satiety much. Spread thinly on whole grain toast, it can provide flavor without too many calories.

Nutrient Profile

While jelly provides a few vitamins and minerals, it isn’t one of the more nutritious components of your diet. Whole fruits and veggies should make up the bulk of what you eat on a diet.

That said, zero-calorie foods like water provide no nutrition. So the vitamins in jelly can be a perk compared to drinks like water, coffee or tea.

If you swap out jam or chocolate spread for jelly, it may slightly improve the nutrient balance of your diet. But it shouldn’t replace other more nutrient-dense foods.

Tips for Including Jelly in a Diet

Here are some tips if you’d like to integrate some jelly into your healthy diet:

– Stick to 1-2 Tbsp servings
– Look for low-sugar varieties
– Enjoy it alongside protein like peanut butter or cheese
– Spread it thinly rather than heaping on thick layers
– Pair it with fiber-rich foods like whole grain toast
– Eat it with a meal rather than alone as a snack
– Alternate it with other condiments like hummus or avocado
– Avoid eating it right before physical activity
– Practice good dental hygiene like brushing after to prevent cavities
– Read labels and avoid jellies with unhealthy additives

Being mindful of portions, timing and pairings can help minimize any downsides and make jelly work within the context of your diet.

Healthier Homemade Jelly

One way to boost the nutrition is to make your own jelly at home. Then you control what goes in it.

You can leave out refined sugar entirely by sweetening with monk fruit or stevia. Or use just a small amount of real maple syrup or honey.

Homemade jelly allows you to include beneficial ingredients like:

– Fresh, ripe fruit instead of just juice – more fiber, vitamins
– Spices like cinnamon, ginger, vanilla – extra flavor and antioxidants
– Chia seeds – fiber, protein, omega-3s
– Green tea – polyphenols and EGCG antioxidants
– Protein powder – boosts protein
– Collagen peptides – protein, amino acids
– Flaxseed – fiber, healthy fats

So while regular jelly has some downsides, there are ways to modify it and make it an asset to your diet.

The Bottom Line

Jelly can be part of an healthy diet in moderation by:

– Consuming reasonable serving sizes
– Pairing it smartly with protein, fiber, healthy fats
– Opting for low-sugar products when possible
– Eating it alongside nutritious meals and snacks
– Avoiding overconsumption leading to weight gain
– Brushing after eating to prevent cavities if you’re prone

While jelly lacks protein and fiber, it does provide a tasty way to get some vitamins and minerals. And it can satisfy a sweet craving thanks to its naturally sweet taste.

Overall, jelly isn’t the most nutritious choice but can fit into a balanced diet when used sensibly. Just focus on controlling portions and picking healthy accompaniments. Then the small amount of nutrients it provides can be a nice bonus.

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