Is jelly high in calories?

Jelly is a sweet, gelatinous food that can be made from fruit juice, sugar, and gelatin or pectin. It has a soft, wobbly texture and is often spread on toast, used in desserts, or eaten alone as a sweet treat. But is this sugary, wiggly food actually high in calories?

What is Jelly?

Jelly refers to a fruit-flavored gel made by combining fruit juice, sugar, and a gelling agent like pectin or gelatin. The juice provides the flavor, while the sugar acts as a preservative and sweetener. The gelling agent gives jelly its characteristic soft, yet firm texture.

Some common types of jelly include:

  • Grape jelly
  • Strawberry jelly
  • Blackberry jelly
  • Raspberry jelly
  • Apricot jelly
  • Orange jelly
  • Apple jelly
  • Plum jelly
  • Blueberry jelly
  • Boysenberry jelly
  • Currant jelly
  • Cranberry jelly

Jelly has a semi-firm, gel-like consistency that is softer than jam but firmer than fruit preserves. It tends to hold its shape but jiggles slightly when moved. It spreads easily and has a smooth, uniform texture.

Nutrition Facts of Jelly

The calories and nutrition in jelly can vary depending on the ingredients, but here are some general nutrition facts (1):

  • Calories: 40-50 calories per tablespoon
  • Total fat: 0g
  • Saturated fat: 0g
  • Trans fat: 0g
  • Sodium: 5-10mg
  • Total carbohydrates: 10-13g
  • Sugars: 7-11g
  • Protein: 0-1g

As you can see, a typical serving of jelly is high in sugar and carbohydrates but low in fat, protein, and sodium. The main nutrients in jelly are carbohydrates from the sugars and calories from those carbohydrates.

Let’s compare the nutrition facts of grape jelly to other common spreads:

Spread Calories Total Fat Carbs Protein
2 tbsp grape jelly 80 0g 20g 0g
2 tbsp peanut butter 188 16g 7g 8g
2 tbsp butter 204 23g 0g 0g

This table shows that grape jelly is significantly lower in calories, fat, and protein compared to spreads like peanut butter or butter. However, it is higher in sugar and carbohydrates.

Calories in Different Flavors of Jelly

While the basic nutrition facts of jelly are similar across flavors, the exact calorie count can vary slightly depending on the fruit used.

Here is a comparison of the calories per tablespoon (15g) of some popular jelly flavors (1):

  • Apple jelly: 50 calories
  • Blackberry jelly: 47 calories
  • Blueberry jelly: 49 calories
  • Cherry jelly: 52 calories
  • Grape jelly: 49 calories
  • Mixed fruit jelly: 51 calories
  • Orange jelly: 50 calories
  • Raspberry jelly: 48 calories
  • Strawberry jelly: 50 calories

As you can see, most jellies range from 47-52 calories per serving. So the flavor doesn’t make a huge impact on the calorie content. Grape and raspberry jellies tend to be slightly lower in calories, while cherry is slightly higher. But all are relatively comparable.

Calorie Density of Jelly

In addition to considering the calories per serving, it can be helpful to look at a food’s calorie density. Calorie density tells you how many calories are packed into a certain weight of that food.

Most jellies have a calorie density around 0.3-0.4 calories per gram. This means in one gram of jelly, there are 0.3-0.4 calories.

Compare this to the calorie density of other foods (2):

  • Olive oil: 9 calories/gram
  • Butter: 7 calories/gram
  • Peanut butter: 6 calories/gram
  • Bread: 3 calories/gram
  • Apples: 0.5 calories/gram
  • Carrots: 0.4 calories/gram
  • Jelly: 0.3-0.4 calories/gram

Foods with a higher calorie density like oils, butter, nuts, cheese, and fatty meats pack more calories into a smaller quantity. Foods with lower calorie density like fruits, vegetables, and jelly have fewer calories per gram.

So jelly is relatively low in calorie density compared to many other foods. You would need to eat a significantly larger portion of jelly to consume the same number of calories in a small amount of a high-calorie density food like peanut butter.

Glycemic Index of Jelly

The glycemic index (GI) measures how quickly a food causes increases in blood sugar. Foods are ranked on a scale of 1-100.

High GI foods (GI 70+) cause fast spikes in blood sugar. Moderate GI foods (GI 56-69) cause moderate rises in blood sugar. Low GI foods (GI 55 or less) slowly raise blood sugar levels (3).

Most jellies have a high glycemic index of 70 or more. For example:

  • Strawberry jelly: GI 70
  • Grape jelly: GI 80
  • Apple jelly: GI 75

This is because jellies are made from fruit juice and added sugars. The sugars in jelly digest and absorb quickly into the bloodstream, causing a rapid rise in blood glucose.

People with diabetes need to be mindful of portion sizes when eating high GI foods like jelly to help manage their blood sugar levels. Low GI alternatives include 100% fruit spreads with no added sugar.

Is Jelly Fattening?

Jelly is very low in fat, containing no significant fat content. However, the high sugar content can lead some to wonder – is jelly fattening?

There are a few considerations when determining if a food is fattening:

  • Calorie content – Higher calorie foods tend to be more fattening.
  • Calorie density – Fatty foods pack more calories into a small portion.
  • Macronutrients – Foods high in sugars and carbohydrates promote fat storage.
  • Satiety – Low protein/fiber foods do not satisfy hunger.

While jelly is low in calories and fat compared to many other spreads, the sugar content could promote weight gain in large amounts. Jelly also provides little satiety compared to foods with protein, fat, and fiber.

Eating large portions of jelly could technically cause weight gain over time. However, when eaten in moderation as part of a balanced diet, jelly is not necessarily fattening for most people. Those limiting sugars or total carbohydrates may want to watch jelly intake.

Ways to Reduce the Calories in Jelly

While jelly isn’t extremely high in calories, there are some ways to reduce the calorie content if wanted:

  • Use lower sugar jelly. Look for brands made with less or no added sugars.
  • Combine with Greek yogurt rather than spreading onto bread. This cuts carbs and calories while adding protein.
  • Top with fresh fruit like berries to add volume with fewer calories.
  • Use jelly in moderation or limit to 1 tablespoon servings.
  • Substitute with a lower calorie jam or all-fruit spread.
  • Opt for reduced-sugar jelly alternatives like fruit butters or all-fruit spreads.

Being mindful of portion sizes and how often jelly is consumed can help keep calories from adding up quickly.

Health Impact of Too Much Jelly

What happens if you eat too much jelly? Here are some potential downsides:

  • Weight gain – Extra calories from excess jelly can lead to weight gain over time.
  • Blood sugar spikes – Large amounts of high GI jelly can spike blood sugar levels.
  • Tooth decay – The sugars in jelly can damage tooth enamel.
  • Lack of nutrients – Jelly lacks beneficial nutrients like protein, vitamins, and minerals.
  • Digestive issues – Some people may experience diarrhea from too much added sugar.
  • High triglycerides – Fructose-rich foods like jelly in excess can raise blood triglyceride levels.

Moderation is key when including jelly as part of your diet. Consuming large amounts on a frequent basis is when negative impacts may occur.

Healthier Jelly Alternatives

For those looking to reduce their sugar intake from jelly, some healthier alternatives include:

  • All-fruit spreads – These have no added sugars.
  • Fruit butters – Made from pureed fruit and spices.
  • Greek yogurt – Adds protein and cuts carbs when combined with jelly.
  • Mashed avocado – For savory toast instead of sweet.
  • Nut butters – Provide healthy fats and proteins.
  • Hummus – Great alternative for sandwiches.
  • Mashed banana – Provides natural sweetness.

Be sure to check labels for added sugars when comparing fruit spreads, jams, conserves and preserves. 100% fruit options will be lowest in calories and added sweeteners.

Should I Avoid Jelly on a Diet?

Whether jelly should be avoided on a diet depends on your specific nutrition goals:

  • Weight loss – Jelly can be enjoyed in moderation on a weight loss diet. Just account for the calories and sugar content. Use a food tracking app if needed.
  • Low carb/keto – Most jellies should be limited or avoided due to the high carb content from added sugars.
  • Low calorie – Limit portion sizes, use lower calorie varieties or mix with Greek yogurt.
  • Low sugar – Focus on all-fruit spreads with no added sweeteners.
  • Diabetes – Moderate servings occasionally, focus on low GI alternatives like fruit spreads.

Check the nutrition labels and ingredients lists of jellies to identify the best options for your diet. Prioritize varieties lowest in calories, carbs, sugar, and glycemic index.

Should I Let My Kids Eat Jelly?

Here are some tips for kids and jelly:

  • Age 0-2 years – Avoid jelly due to choking risk. Babies should not have added sugars.
  • Age 3-7 years – Jelly can be included as an occasional treat in moderation. Focus on full fruit alternatives when possible.
  • Age 8+ years – Allow small portions of jelly a few times per week as part of a balanced diet.
  • Have kids eat jelly with protein like peanut butter or yogurt to balance out blood sugar response.
  • Look for reduced-sugar jelly or 100% fruit spreads when available.
  • Encourage enjoyment of whole fruits like apples rather than relying on fruit spreads.

The key is moderation. Jelly should not be a daily staple in a child’s diet. Provide plenty of whole fruits and veggies as well as lean proteins, healthy fats and fiber.

Conclusion

Jelly is relatively low in calories and fat compared to many other spreads and condiments. However, it is high in added sugar, providing around 10-15 grams of sugar per two tablespoon serving.

While jelly won’t directly make you gain weight, eating large amounts could lead to weight gain over time. The high glycemic index also means jelly impacts blood sugar levels rapidly.

Enjoying jelly in moderation as part of a balanced diet is fine for most healthy individuals. Limit portion sizes to a tablespoon or two and accompany it with proteins and fiber for satiety. Look for reduced-sugar varieties or alternate with nut butters and hummus.

Kids can also have small amounts of jelly occasionally as a treat. Focus on whole fruits, veggies, proteins and fiber for the majority of their daily nutrition. Avoid giving jelly to babies under 12 months old due to choking concerns.

When consumed sensibly in combination with nutrients from other whole foods, jelly can be included as part of a healthy diet for many people. Just be mindful of serving sizes to keep calories and sugar intake in check.

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