Fruit Jelly: 50 kcal & 12 g Natural + Added Sugars per 1-Tbsp Spread
Bright, gel-set fruit juice sweetens toast, PB&J and glazed meats—but watch the sugar load.
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What Is Jelly?
A clear **fruit-juice preserve** thickened with pectin, then canned with sugar and acid. Unlike jam, it contains **no fruit pieces**—just a translucent gel.
Nutrition (20 g ≈ 1 Tbsp grape jelly)
|Calories|Carbs|Sugars|Protein|Fat|Sodium|
|---|---|---|---|---|---|
|50 kcal|13 g|12 g|0 g|0 g|5 mg|
Benefits
- **Quick glucose boost** for athletes or low-blood-sugar moments.
- **Polyphenols** from grape/berry juices (especially dark jellies) add a hint of antioxidant activity.
- Pectin supplies a small amount of soluble fibre (≈ 0.1 g/Tbsp).
Drawbacks
- High glycaemic—can spike blood sugar (GI ≈ 65–75).
- Minimal vitamins/minerals once juice is clarified.
- Some brands use **high-fructose corn syrup** or artificial colours.
- A few gelled desserts labelled “jelly” contain gelatin → not vegan.
Flavour & Texture
Sweet, fruit-forward and **jiggly-firm**; spreads thin when warmed, firms when chilled.
Culinary Uses & Storage
- Classic **PB&J**, cheese boards, thumbprint cookies.
- Melt with vinegar for glossy meat glaze, or whisk into vinaigrette.
- Refrigerate after opening; use within 6 weeks. Unopened glass jars keep ≥ 18 months in a cool, dark pantry.
- 1. Jelly
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