Marmalade vs Jam: Calories and Nutrition Compared (2026)

Marmalade contains 246 calories and 0.3 g of protein, while jam has 278 calories and 0.4 g of protein. Jam is higher in calories and protein.

Marmalade and jam are both popular fruit spreads, each with unique flavors and textures. Understanding their nutritional differences can help inform dietary choices.

What Is the Difference Between Marmalade and Jam?

Marmalade is a fruit preserve made from citrus fruits, typically including the peel. It has a characteristic tart flavor and a jelly-like consistency. Jam is a sweet spread made from crushed fruit and sugar, cooked to a thick consistency. It can be made from a variety of fruits and is generally sweeter than marmalade.

Marmalade vs Jam: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of marmalade and jam per 100g.

Nutrient (per 100 g)	Orange marmalade	Jam
Calories	246 kcal	278 kcal
Protein	0.3 g	0.4 g
Carbs	66.3 g	68.9 g
Sugar	60 g	48.5 g
Fat	0 g	0.1 g
Fiber	0.7 g	1 g
Sodium	56 mg	32 mg

Which Is Better, Marmalade or Jam?

For weight loss: Marmalade has 246 calories, while jam has 278 calories. Therefore, marmalade is lower in calories.

For muscle and protein: Jam contains 0.4 g of protein, while marmalade has 0.3 g. Thus, jam has more protein.

For low-carb or low-sugar: Marmalade has 66.3 g of carbs and 60 g of sugar, while jam has 68.9 g of carbs and 48.5 g of sugar. Marmalade has more sugar.

How to Track Marmalade and Jam Accurately

It's easy to misjudge portion sizes and macros when enjoying these spreads, leading to unintentional 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 provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Jam has 0.4 g of protein, while marmalade has 0.3 g of protein. Therefore, jam has more protein.

Which has fewer calories?

Marmalade has 246 calories, while jam has 278 calories. Therefore, marmalade has fewer calories.

What is the sugar content in marmalade?

Marmalade contains 60 g of sugar per 100 g.

What is the sugar content in jam?

Jam contains 48.5 g of sugar per 100 g.

What are the carbohydrate levels in marmalade?

Marmalade has 66.3 g of carbohydrates per 100 g.

What are the carbohydrate levels in jam?

Jam has 68.9 g of carbohydrates per 100 g.

Key Takeaways

• Marmalade has 246 calories per 100 g.
• Jam has 278 calories per 100 g.
• Marmalade contains 0.3 g of protein.
• Jam contains 0.4 g of protein.
• Marmalade has 60 g of sugar.
• Jam has 48.5 g of sugar.