Grape Jelly vs Jam: Calories and Nutrition Compared (2026)

Grape jelly contains 250 calories and 0.1 g of protein, while jam has 278 calories and 0.4 g of protein. Therefore, grape jelly is lower in calories and jam is higher in protein.

Grape jelly and jam are popular spreads, often used in similar ways. This comparison focuses on their nutritional differences, particularly in calories and protein content.

What Is the Difference Between Grape Jelly and Jam?

Grape jelly is a sweet spread made from grape juice, sugar, and pectin, resulting in a smooth texture. It is typically used on bread, toast, or as a dessert topping. Jam is a fruit preserve made from crushed fruit, sugar, and pectin, giving it a thicker consistency. It can be used similarly to jelly but contains more fruit pieces.

Grape Jelly vs Jam: Nutrition Side by Side

Below is a side-by-side comparison of grape jelly and jam, highlighting their nutritional values.

Nutrient (per 100 g)	Grape jelly	Jam
Calories	250 kcal	278 kcal
Protein	0.1 g	0.4 g
Carbs	65 g	68.9 g
Sugar	48.5 g	48.5 g
Fat	0.0 g	0.1 g
Fiber	1 g	1 g
Sodium	32 mg	32 mg

Which Is Better, Grape Jelly or Jam?

For weight loss: Grape jelly has 250 calories, while jam has 278 calories. Therefore, grape jelly is the better option for weight loss.

For muscle and protein: Jam contains 0.4 g of protein, whereas grape jelly only has 0.1 g of protein. Thus, jam is the better choice for protein intake.

For low-carb or low-sugar: Grape jelly has 65 g of carbs and 48.5 g of sugar, while jam has 68.9 g of carbs and the same 48.5 g of sugar. Both have similar sugar content, but grape jelly has slightly fewer carbs.

How to Track Grape jelly and Jam Accurately

It can be easy to misjudge portion sizes and macros when enjoying spreads like these. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational purposes and should not be considered medical advice. Always consult a professional for dietary recommendations. Values are per 100 g: Grape jelly from Open Food Facts (aggregated plain entries), Jam from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Jam has 0.4 g of protein, while grape jelly has 0.1 g of protein. Therefore, jam has more protein.

Which has fewer calories?

Grape jelly has 250 calories, while jam has 278 calories. Thus, grape jelly has fewer calories.

What is the sugar content of grape jelly?

Grape jelly contains 48.5 g of sugar per 100 g.

What is the carbohydrate content of jam?

Jam has 68.9 g of carbohydrates per 100 g.

How much fat is in grape jelly?

Grape jelly contains 0.0 g of fat per 100 g.

What is the sodium content in both?

Both grape jelly and jam have 32 mg of sodium per 100 g.

Key Takeaways

• Grape jelly has 250 calories per 100 g.
• Jam contains 278 calories per 100 g.
• Grape jelly has 0.1 g of protein.
• Jam contains 0.4 g of protein.
• Both have 48.5 g of sugar.
• Grape jelly has 65 g of carbs, while jam has 68.9 g.