Free delivery on orders over $48.99

Your Basket

📦 Spend another $48.99 and enjoy FREE Shipping

Congratulations! You have unlocked FREE Shipping!

Try these

Blackcurrant Jam (12oz) - No Added Sugar


Add to Cart

Is Toast and Jelly Healthy?

is toast and jelly healthy

For some, the question arises, "Is toast and jelly healthy?” While toast with jelly can offer health benefits, most store-bought breads might not always align with these nutritional aspirations.

As more people nestle into health-conscious lifestyles and prioritize a healthy diet, it's only fitting that we examine this classic morning pick-me-up and its many variations under the microscope.

What this article covers:

What Goes into Toast and Jelly?

Let's spread out the truth behind what toast and jelly are made of, including the ‘what's healthier jam or jelly?' debates and how different types of bread and spreads can either make or break a healthy lifestyle.

are toast and jelly healthy

The Bread Behind the Toast

Through our practical knowledge, we've found that the kind of bread you toast can either elevate or reduce the health quotient of your meal. This makes the choice of whether or not to eat homemade or store-bought bread quite significant. Here's the lowdown:

  • Whole grain bread: Brimming with fiber, vitamins, and minerals, it's the champion of heart health and sustained energy. This bread often holds greater nutritional value, especially when compared to others with fewer nutrients.
  • White bread: Stripped of most nutrients during processing, this bread might taste divine, but it doesn't score high on the health meter. While it's easy to enjoy, its lack of protein and healthy fat can be concerning for some.
  • Multigrain bread: A medley of different grains, it packs more nutrients than white bread, but be wary of those with refined grains. Despite their diverse grain content, not all multigrain breads are created equal, and some might still contain unhealthy amounts of saturated fat.
  • Sourdough: Its unique fermentation process makes it easier to digest and less likely to spike blood sugar. Plus, with homemade bread options like sourdough, you often have a better idea of what's going into your toast, ensuring it's healthy and nutritious.

Speaking of blood sugar, have you ever heard of the glycemic index (GI)? It gauges how swiftly a food can raise our blood sugar. Lower GI foods, like whole grain bread, provide longer, steady energy without causing rapid spikes.

When considering whether toast is healthy, the GI and the bread's overall nutritional profile are essential factors.

is jelly or jam on toast considered healthy

Decoding Jelly: Not All Are Created Equal

If bread is the stage, jelly and its companion in jelly sandwiches are undoubtedly the star performers. But it's crucial to discern the differences among these fruit-based spreads, particularly when evaluating nutritional content:

Natural Jellies

Natural jellies are made using natural ingredients and without the use of artificial additives or preservatives. Jellies are typically made from a fruit juice. They might contain naturally occurring sugars, sometimes with less refined sugar than their processed counterparts. Our research indicates that the best jellies contain natural fruit juice, pectins, fit your macro nutrient needs, and are non-GMO. 

Processed Jellies

While they charm with their bright colors and flavors, many brands of store-bought processed jellies are a cocktail of sugars, preservatives, and artificial flavors. When considering the ingredient list, it's essential to be wary of those with high sugar or refined sugar content. In fact, if you choose a jam that has more than 8 grams of sugar per serving, this can be up to a third of your daily limit according to the American Heart Association.

is jelly toast healthy

What Do We Recommend

If you're looking for a healthier jam or jelly look for one that aligns with your macro nutrient goals. If sugar is a concern then try a jam that is high in fruit content and uses natural sweeteners instead of sugar. We recommend choosing a brand that discloses how much fruit content is used.

We have found from using these products that our  grape jelly and  orange marmalade are great alternatives for anyone looking to cut down on sugar. With 1 gram of sugar per serving and 5 calories per serving. These options may align nicely with your health needs while retaining the quality from higher fruit content.

are toast and jam healthy

Our black currant jam, aside from its delectable taste, is packed with 50% real fruits, offering more than just taste to those who eat it.

is toast with jelly healthy

Health Impacts of Regularly Consuming Toast and Jelly

Like all good things, moderation is key. Over indulgence, especially in jellies with refined sugar and white bread, can contribute to weight gain.

Regularly consuming high-sugar jellies can cause rapid spikes and crashes in energy, impacting mood and hunger. For those keen on maintaining their carb intake, GOOD GOOD's keto-friendly strawberry jam is an energy boosting and preservation game-changer.

Is jelly on toast a healthy option

Caloric Intake and Portion Control

Being mindful of your nutrition also means keeping track of calories and portion sizes. A typical serving of toast with jelly can range from 150 to 250 calories, depending on bread type and jelly quantity.

While it's tempting to generously spread that delicious jelly or layer on crunchy peanut butter rich in protein, being mindful of serving sizes ensures you don't unwittingly over-consume calories.

A Healthier Spread: Alternatives and Insights

Shedding light on jelly, we've got alternatives that align better with health-conscious choices:

  • Sugar-free jellies: If you're looking for sugar free our collection of jams offer a great option. With 1g sugar per serving (from fruit), and 33% more fruit on average, our 99% sugar free jelly pairs well with any low-carb snack. This can be a boon for anyone watching their sugar intake. Our sugar free lemon curd offers a zesty twist to snack time!

Is having jelly or jam on toast a healthy choice

  • Reduced sugar jellies: Our jellies have less sugar than traditional counterparts but still have all the flavor. They strike a balance between taste and health. And when you pair them with our delectable types of peanut butter and peanut butter with no added sugar, you'll get a more savory spread that packs a healthy punch.

are toast and Jelly any healthy

Synergistic Combinations: Balancing Your Plate

While jelly on toast is a classic, why not jazz it up for a nutrition boost?

  • Proteins: Complement the carbohydrates from toast with proteins for sustained energy. Using peanut butter and jelly without added sugar can be an excellent choice in this instance.
  • Healthy Fats: Avocados can be a surprising yet delightful pairing with toast. They offer a creamy texture and a dose of heart-healthy fats.
  • Balance: The key to a wholesome breakfast lies in mixing macronutrients, like carbs from toast, fats from avocados, and proteins from nut butters. Based on our first hand experience, this can create a harmonious, nutritious start to your day. And if a traditional breakfast isn't on the menu, you can always whip up pancakes and make them healthier with our low sugar pancake syrup, which is keto-friendly.

Making Healthier, Homemade Choices

Why not experiment in the comfort of your own home with a healthy fruit jam recipe where you control the ingredients?

Fresh fruit, healthier sugar substitutes, and some chia seeds can make a delightful spread suitable for everyone, including a healthy jelly for toddlers.

is eating toast with jelly or jam a healthy decision


When you use wholesome, unprocessed ingredients, toast and jelly, a timeless pairing, can be a healthy addition to your breakfast routine.

With GOOD GOOD, we're all about balancing taste and health for you and your loved ones. Every meal is an opportunity. With informed choices and our delicious no sugar added spreads, this beloved breakfast can be both delicious and nutritious! 

If you want to learn more, why not check out these articles below:

Good Good Brand Logo


Born in Reykjavik, Iceland, made in the EU, and named America's fastest-growing jam brand, GOOD GOOD's no added sugar products are sweetening people's days worldwide.
As a modern food brand, we innovate products that comprise high-quality natural ingredients and deliver the modern consumer traditional products they know and love. We aim to provide an experience that tastes good and is good for you. We promise to bring joy to your taste buds with no added sugar.


People also read

  1. Is Stevia Healthier Than Splenda?
  2. Best Low Carb Sweetener
  3. Is Sugar Healthy?
  4. Which Sweetener Tastes Most Like Sugar?
  5. Sugar Free Honey Substitute

Popular articles

is stevia healthier than splenda

Is Stevia Healthier Than Splenda?

12th March 2024
best low carb sweetener

Best Low Carb Sweetener

12th March 2024
is sugar healthy

Is Sugar Healthy?

12th March 2024
which sweetener tastes most like sugar

Which Sweetener Tastes Most Like Sugar?

12th March 2024