How Many Calories Are in Strawberry Jam? Higher or Lower Than Chocolate Spread?

How Many Calories Are in Strawberry Jam vs Chocolate Spread? The Quick Answer

A tablespoon of strawberry jam (20 grams) has about 56 calories. A tablespoon of chocolate hazelnut spread (15 grams) has about 81 calories. Per 100 grams, strawberry jam has about 278 calories and chocolate spread about 539, so chocolate spread is nearly twice as calorie dense. The reason is fat: jam is mostly sugar and water with almost no fat, while chocolate spread is about 31 percent fat (palm oil and hazelnuts), 56 percent sugar and 6 percent cocoa and milk solids. The official serving of chocolate spread, two tablespoons (37 grams), has about 200 calories, against 111 for two tablespoons of jam.

At the breakfast table, people usually spread more than the label suggests, and the difference between jam and chocolate spread can add up over weeks. This guide compares strawberry jam and chocolate spread by tablespoon, by 100 grams and by a thin or thick layer on toast, and looks at sugar, fat, saturated fat, protein and lighter alternatives. It includes three comparison tables and an FAQ.

A tablespoon of jam has about 56 calories, and a tablespoon of chocolate spread about 81

How Many Calories Are in Strawberry Jam?

Regular strawberry jam is made from strawberries and sugar, usually in roughly equal parts, cooked with pectin and acid until it sets. It has a lot of sugar but no fat. Reduced-sugar and fruit-only spreads are lighter. Persian strawberry morabba, a preserve with whole fruit in syrup, is also in this family but runs a bit higher in sugar and moisture.

Some brands list the sugar as 12 or 13 grams per tablespoon. The figures above are for typical full-sugar jam with about 50 to 65 percent sugar.

How Many Calories Are in Chocolate Spread?

Chocolate hazelnut spread, such as Nutella and similar products, is made from sugar, palm oil, hazelnuts, cocoa, skim milk powder and emulsifiers. Its calories come equally from sugar and fat. The values below refer to this type of spread. Pure chocolate (dark chocolate melted) or cocoa-based spreads without palm oil may differ.

Because chocolate spread is thick and sticky, a "tablespoon" scooped from the jar is rarely level. A heaped tablespoon has 108 calories, and a spreading knife dipped into the jar can carry 20 to 30 grams, or 108 to 162 calories.

Strawberry Jam vs Chocolate Spread: Calories Compared

At the same weight, chocolate spread has almost twice the calories of jam. Chocolate spread does contain somewhat more sugar per gram than jam, as well as a large amount of fat. Jam gets its calories entirely from sugar.

Why Does Chocolate Spread Have Almost Double the Calories?

Fat contains 9 calories per gram, compared with 4 for sugar. Chocolate spread has 31 grams of fat per 100 grams, which provides 279 calories on its own, and 56 grams of sugar providing 224. Jam has no fat and only about 65 grams of carbohydrate per 100 grams, but 30 to 35 percent of its weight is water, which carries no calories. The water in jam dilutes its calorie density. Together, those two facts explain the 261-calorie gap per 100 grams.

The fat in chocolate spread, about 31 percent, is the main reason for its higher calories

Strawberry Jam vs Chocolate Spread: Nutrition Compared

Chocolate spread has more protein, calcium and iron per 100 grams due to hazelnuts and milk powder, but the quantities in a normal serving are small. Jam has no saturated fat. Neither is nutritious on its own, but strawberry jam is lighter and has no fat, while chocolate spread has more nutrients and a lot of saturated fat.

Which Has More Calories: Strawberry Jam or Chocolate Spread?

Chocolate spread has more calories, by about 25 per level tablespoon and almost 100 per two-tablespoon serving. The gap widens because people spread chocolate more thickly (it tastes richer, and many eat it with a spoon), and jam more thinly. It is also worth remembering that the sugar in jam is almost as high. A thin layer of jam has 30 to 40 calories, while a thick layer of chocolate spread can reach 150. If you like both, a thin scrape of chocolate spread (1 teaspoon, 27 calories) is lighter than a tablespoon of jam (56).

How Many Calories Are on a Slice of Toast With Jam or Chocolate Spread?

Spreads rarely come alone. Here are common breakfast combinations with bread, butter and other additions. These examples use a standard 25-gram slice of white bread (67 calories) and typical spread amounts: a thin layer is 1 teaspoon, a medium layer is 1 tablespoon and a thick layer is 2 tablespoons.

A sandwich of two slices with two tablespoons of chocolate spread reaches 334 calories, while a jam sandwich with the same amount of jam has 245.

Strawberry Jam and Chocolate Spread in Persian Breakfasts

Traditional Iranian breakfast includes bread, butter, cheese, walnuts, honey, jam (morabba), cream (sar-shir) and sweet tea. Strawberry jam (morabba-ye toot farangi) and carrot, quince or sour cherry preserves are served with bread and butter. Chocolate spreads (shokolat sobhaneh) are favored by children and teenagers. A table spread with butter and morabba can pack more calories than the jam alone.

Which Is Better for Weight Loss?

Strawberry jam is lighter and has no fat, so it is easier on calories. But weight loss is about portions, not villains. A teaspoon of chocolate spread (27 calories) can satisfy a craving for fewer calories than a thick layer of jam. People who find that a small amount of chocolate spread leaves them more satisfied may use less of it overall. If you tend to eat chocolate spread by the spoonful, it is safer to leave it out of the house or portion it into single servings. For jam, choose reduced-sugar types or spread it thinly over a slice of whole grain bread.

Fresh strawberries on yogurt provide the flavor of jam for far fewer calories

What Are Healthier Swaps for Jam and Chocolate Spread?

Several alternatives deliver sweetness or chocolate flavor with fewer calories or more nutrition. Mashed fresh strawberries with a squeeze of lemon taste like jam but have only about 32 calories per 100 grams. Chia jam, made by simmering fruit with chia seeds, needs little or no sugar. Nut butters give protein and healthy fat. A mix of unsweetened cocoa, yogurt and a little honey makes a light chocolate dip. Dark chocolate melted thinly can replace a spread. These options still need portion control.

How Do Children and Teens Fit Into This?

Children often prefer chocolate spread, and parents worry about the sugar. A tablespoon is not harmful in a balanced diet, but regular large servings add up. Health authorities advise limiting added sugars in children to under 10 percent of daily calories, which for a child eating 1,600 calories is about 40 grams, or four teaspoons per day. A two-tablespoon serving of chocolate spread contains 21 grams, more than half of that allowance. Offering jam on whole grain bread, fruit with a small amount of spread, or alternating the spreads can reduce sugar.

What Is the Difference Between Jam, Jelly, Preserves and Fruit Spread?

Labels can be confusing, and they affect calories. Jam is made from crushed fruit and sugar. Jelly is made from fruit juice and sugar, so it is clear and has no pieces. Preserves contain larger pieces or whole fruit in syrup. Marmalade is made from citrus. Fruit spread, a term used in many countries, usually has less sugar or uses fruit juice concentrate as the sweetener. In many places, a product must contain a minimum amount of fruit to be labeled jam, often 35 to 45 percent. The higher the fruit content, the less sugar, though a bit more cost.

When you buy jam, check the ingredient list: fruit should be first, followed by sugar, and there should be little else. Glucose-fructose syrup as the first ingredient means a cheaper, sweeter product.

How Much Sugar Is in a Serving of Each Spread?

The sugar content of both spreads is high, but it appears in different amounts depending on how much you use. One level tablespoon of jam contains about 9.7 grams of sugar (2.4 teaspoons), and a level tablespoon of chocolate spread about 8.4 grams (2.1 teaspoons). The official two-tablespoon serving of chocolate spread contains 21 grams (5 teaspoons). Compared with the 25 to 50 grams per day suggested as a maximum for added sugar in adults, a single breakfast with a thick layer of either can use up half the allowance.

This is why the usual advice is to treat both as occasional toppings, in small measured amounts, rather than as daily staples.

Do Jam and Chocolate Spread Affect Blood Sugar Differently?

Jam is almost entirely sugar and raises blood glucose quickly, with a glycemic index of about 50 to 65. Chocolate spread contains sugar too, but its fat slows digestion, giving a slightly lower glycemic index of about 33 to 55 depending on the brand. This does not make chocolate spread better for blood sugar, because the sugar load is similar and the fat adds a lot of calories. People with diabetes should count either as carbohydrate and keep the portion to a teaspoon or two, preferably on whole grain bread with protein.

How Can You Make Lighter Versions at Home?

Homemade spreads allow you to control the sugar and ingredients. For strawberry jam, simmer 500 grams of strawberries with 100 grams of sugar (instead of 400 or more), a tablespoon of lemon juice and chia seeds until thick. This yields about 600 grams with roughly 100 calories per 100 grams. For a chocolate spread, blend roasted hazelnuts, cocoa powder and a few dates or a bit of honey, plus a little oil, to get a spread of around 400 calories per 100 grams. Either homemade version will not last as long as store-bought and should be kept in the refrigerator.

Making a small batch once a week takes about fifteen minutes, and the result usually tastes fresher and fruitier than commercial jam. Because homemade spreads contain less sugar and no preservatives, store them in clean, sealed jars and use a clean spoon each time to prevent mold. Once you get used to the lighter sweetness, many people find the commercial versions too sugary, which makes it easier to keep the portion small. A good rule is to taste first, then add: spread a thin layer, take a bite and only add more if you really want it.

Key Takeaways: Strawberry Jam vs Chocolate Spread Calories

A level tablespoon of strawberry jam has about 56 calories, and a level tablespoon of chocolate spread about 81. Per 100 grams, jam has 278 and chocolate spread 539. Chocolate spread has 31 percent fat and more saturated fat, while jam is fat free but similar in sugar. Measure both with a level spoon, spread thinly, and choose reduced-sugar jam, fresh fruit or nut butters when you want a lighter breakfast.