Jam vs Honey: Calories and Nutrition Compared (2026)
Jam and honey have distinct nutritional profiles per 100 grams.
Honey has 304 calories and jam has 278 calories per 100 grams. Jam contains 0.4 g of protein, while honey has 0.3 g, making jam slightly higher in protein.
Both jam and honey are popular sweeteners with unique flavors and uses. This comparison examines their nutritional values to help you understand their differences.
What Is the Difference Between Jam and Honey?
Jam is a sweet spread made from fruit and sugar, often cooked to achieve a thick consistency. It typically contains fruit pulp or juice. Honey is a natural sweetener produced by bees from the nectar of flowers. It is known for its distinct flavor and various health benefits.
Jam vs Honey: Nutrition Side by Side
The following table provides a side-by-side comparison of the nutritional content of jam and honey.
| Nutrient (per 100 g) | Jam | Honey |
|---|---|---|
| Calories | 278 kcal | 304 kcal |
| Protein | 0.4 g | 0.3 g |
| Carbs | 68.9 g | 82.4 g |
| Sugar | 48.5 g | 82.1 g |
| Fat | 0.1 g | 0 g |
| Fiber | 1 g | 0.2 g |
| Sodium | 32 mg | 4 mg |
Which Is Better, Jam or Honey?
For weight loss: Honey has 304 calories, while jam has 278 calories per 100 grams, making jam the lower-calorie option.
For muscle and protein: Jam contains 0.4 g of protein, while honey has 0.3 g per 100 grams, making jam slightly better for protein intake.
For low-carb or low-sugar: Jam has 68.9 g of carbs and 48.5 g of sugar, while honey has 82.4 g of carbs and 82.1 g of sugar, making jam lower in both categories.
How to Track Jam and Honey Accurately
Portion sizes and macro content can often be misjudged, leading to unexpected calorie intake. 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 presented are rounded reference values for educational use and should not be considered medical advice. Always consult a professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein, jam or honey?
Jam contains 0.4 g of protein per 100 grams, while honey contains 0.3 g of protein.
Which has fewer calories, jam or honey?
Jam has 278 calories per 100 grams, while honey has 304 calories.
What is the sugar content in jam?
Jam contains 48.5 g of sugar per 100 grams.
What is the sugar content in honey?
Honey contains 82.1 g of sugar per 100 grams.
How many carbs are in jam?
Jam has 68.9 g of carbohydrates per 100 grams.
How many carbs are in honey?
Honey has 82.4 g of carbohydrates per 100 grams.
Key Takeaways
- Jam has 278 calories per 100 grams.
- Honey has 304 calories per 100 grams.
- Jam contains 0.4 g of protein per 100 grams.
- Honey contains 0.3 g of protein per 100 grams.
- Jam has 68.9 g of carbohydrates per 100 grams.
- Honey has 82.4 g of carbohydrates per 100 grams.
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