Blackberry Jam — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 278 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 68 g | 24.73% |
| Fiber | 2 g | 7.14% |
| Sugars | 68 g | 136% |
| Glycemic Index | 65 | - |
| Protein | 0 g | - |
| Sodium | 7 mg | 0.3% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Key takeaways
Health benefits
- Provides antioxidants from blackberries, which help protect the body from free radicals and reduce inflammation.
- Offers a source of quick energy due to its natural sugar content, making it a good option for an energy boost.
- Contains fiber if made with whole fruit, which supports digestive health and helps maintain regular bowel movements.
- Rich in vitamins and minerals such as Vitamin C and manganese, which are important for overall health and well-being.
Health risks
- High sugar content which can contribute to weight gain, tooth decay, and increased risk of diabetes when consumed frequently.
- High calorie content which can lead to weight gain if not consumed in moderation, particularly when paired with other calorie-dense foods.
- Preservatives and additives in some commercial jams, which may cause adverse reactions in sensitive individuals.
- Low nutrient density compared to fresh blackberries, as the jam-making process can reduce the levels of vitamins and antioxidants.
How to choose blackberry jam
Blackberry jam should list blackberries as the primary ingredient to ensure a high fruit content. It should exhibit a deep, consistent color and have a thick, spreadable texture. Prefer jams sweetened with natural sources like cane sugar or fruit juice concentrates over those containing high-fructose corn syrup.
Avoid jams that are too fluid or show sugar crystallization, which can indicate aging or suboptimal storage conditions. Also avoid jams with artificial coloring or flavoring, as they diminish the natural blackberry taste.
How to store blackberry jam
Blackberry jam should be stored in a cool, dry place before opening. Once opened, it needs to be refrigerated and tightly sealed to maintain its flavor and freshness. Properly stored, opened jam can last several months in the refrigerator.
Heat and light can affect the quality of blackberry jam, so these should be avoided. Do not store jam in metal containers, as it can react with the acid and alter the taste. Using clean utensils to scoop out jam helps prevent contamination and extends its shelf life.
✅ Extra Tip
How long does it last?
Blackberry jam can last for 1-2 years unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 6-12 months. Ensure the jar is tightly sealed to prevent spoilage.
What to do with leftovers?
Leftover blackberry jam can be used in many delicious ways. Spread it on toast, biscuits, or scones for a quick and easy breakfast, or swirl it into yogurt or oatmeal for added sweetness.
Use blackberry jam as a filling for thumbprint cookies or mix it into a cake batter for extra flavor. It’s also great as a glaze for meats like pork or chicken, where its sweetness adds a delicious contrast. If you have a lot of jam, consider using it in a fruit tart or as a filling for a layer cake. Blackberry jam can also be stirred into salad dressings for a fruity twist, or mixed into a sauce for desserts like cheesecake or ice cream. For a quick snack, spread blackberry jam on crackers with cream cheese or goat cheese for a sweet and savory bite.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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