Love it, Like it, Hate it: Fruit Spreads

FUELED Wellness with Molly
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Don’t get yourself in a jam by buying the wrong preserves!  Some are made with real, whole fruit and can be a great addition to a wholesome breakfast or the perfect PB&J, but many are made with more added sugar than real fruit – and some contain no real fruit at all!  In today’s Love it, Like it, Hate it, Molly gives us the skinny on the best & worst of jams, jellies, & preserves on shelves.



Jelly, jam & preserves:  Typically all made from fruit mixed with sugar & pectin (a carbohydrate found in cell walls of most fruit that gels to add thickness).  The main difference is the form that the fruit takes:


  • Jelly: fruit juice is used
  • Jam: fruit is in the form of pulp or crushed fruit; texture is more similar to pureed fruit
  • Preserves: fruit is in chunks or pieces, surrounded by a syrup or a jam


Nutrition facts below are for one tablespoon





Tart Cherry Butter by Eden Foods

  • 35 calories – 9 grams carbs – 8 grams sugar – just cherries, nothing else
  • Organic tart cherries


Bionature Fruit Spread

  • 30 calories – 8 grams carbs – 6 grams sugar
  • Berry blend, apple juice concentrate, fruit pectin, ascorbic acid





Smucker’s Low Sugar Jelly

  • 25 calories – 6 grams carbs – 5 grams sugar
  • Grape juice, sugar, water, fruit pectin, locust bean gum, potassium sorbate
  • Still just sugar, but about half of regular jelly. Also no artificial sweeteners





Smucker’s Sugar Free Jam

  • 10 calories – 5 grams carbs – 0 sugar (+ 3 grams fiber from maltodextrin)
  • Water, fruit, polydextrose, maltodextrin, fruit pectin, locust bean gum, natural flavor, citric acid, potassium sorbate, sucralose (Splenda), calcium chloride, red 40, blue 1
  • Very low calorie & zero sugar but has artificial sweetener sucralose + artificial colors red 40 & Blue 1.


Smucker’s & Welch’s Jam & Jelly

  • 50 calories – 13 grams carbs – 12 grams sugar
  • Strawberry or grape juice, high fructose corn syrup, corn syrup, fruit pectin, citric acid (no real strawberries)


Bonne Maman Marmalade


  • 50 calories – 13 grams carbs – 13 grams sugar
  • Sugar is first ingredient, followed by orange peels and then more sugar



Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in|The Times-Picayune!   Follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD – and check out her weekly podcast; just search ‘Molly Kimball’ on Apple Podcasts, Spotify, or your favorite podcast app.

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