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Blackcurrant Jam (12oz) - No Added Sugar


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Jelly vs Jam vs Preserves Healthier Comparison

jelly vs jam vs preserves healthier

Navigating the supermarket aisles can be perplexing, especially when you're bombarded with the age-old jelly vs jam vs preserves healthier conundrum. Which reigns supreme in the health department? Dive in to unravel the mystery!

What this article covers:

Which Is Healthier - Jelly, Jam or Preserves?

In the health arena, deciding between jelly, jam, or preserves boils down to ingredients, processing, and nutritional content.


Jelly is primarily made from fruit juice with added sugar, making it smoother but sweeter. It lacks the wholesome fruit pieces found in the other two, which means less fiber content.  

Jam incorporates crushed or puréed fruit, giving it a more textured consistency. Drawing from our experience, this inclusion of whole fruit adds to its fiber and nutrient content, making it slightly better and healthier than jelly.

jam or jelly healthier

However, most store-bought jams can still be excessively sweet, so it's essential to check the label. Lucky for you, at GOOD GOOD®, we specialize in healthier sugar substitutes using natural sweeteners, so you can enjoy all the sweetness in your sandwiches and meals without any of the bitter health risks.

jam vs jelly vs preserves

Preserves are the closest thing to consuming whole fruit. They contain chunks of the actual fruit, making them richer in fiber and nutrients. As with jam, though, the sugar content can vary based on the brand or recipe.  

In terms of health benefits, preserves generally come out on top due to their whole fruit content. However, the healthiest option will always be the one with the fewest added sugars and artificial ingredients.

As always, reading labels or making your spreads at home with our healthy jam recipes can ensure you're choosing the healthiest option.

jam vs jelly healthy

Jellies, Jams, and Preserves: What's the Difference?

The similarities and differences between jellies, jams, and preserves that ultimately prove or disprove their health benefits will surprise you.


Based on our observations, jellies, jams, and preserves have a few things in common, like:

  • Nutritional Profiles: At their core, jellies, jams, and preserves originate from fruit. Thus, they inherently contain vitamins, antioxidants, and minerals intrinsic to the respective fruits. Most commercial versions also tend to have a higher calorie content.
  • Health Benefits and Downsides: All three spreads offer some health benefits due to the presence of fruit-derived nutrients. They can provide vitamin C, fiber, and beneficial plant compounds. However, excessive sugar content, especially in commercial varieties, can pose health risks if consumed in large amounts, such as weight gain and dental issues.

which is healthier jam or jelly


Despite their similarities, jellies, jams, and preserves are distinct in the way they're made and stored.


Jellies are made primarily from fruit juice, which gives them a clear appearance. It contains natural sweeteners and pectin for gelling, making it an ideal, healthy jelly for toddlers.

Jams are prepared using crushed or puréed fruit, added sugar, and sometimes pectin. They have a chunkier texture compared to jellies.

Preserves contain whole fruit or large pieces of fruit in a slightly gelled syrup. They're chunkier than jam and can sometimes be quite syrupy.


With jellies, the fruit is first cooked and then strained to remove all solid materials. After adding sugar and pectin, it's boiled to reach a gel-like consistency.

With jams, the fruits are crushed and boiled with sugar (and sometimes pectin) to achieve a spreadable consistency while retaining some fruit pieces.

With preserves, whole fruits or large chunks are cooked with sweeteners until they achieve a desired consistency, which is less gelled than jams or jellies.

am jelly or preserves healthier


All three varieties require cool and dark storage to retain flavor and prevent spoilage. While jellies and jams are often fine in a pantry until opened, preserves, due to their chunkier fruit pieces, might have a slightly shorter shelf life.

Once opened, jams and jellies should be refrigerated and consumed within a month for the best taste and quality. For preserves, it varies. After opening, they can be stored in the refrigerator for up to 6 months. If you don't open a jar of preserves, you can store it in your pantry for up to a year.

Where Does Marmalade Fit in?

Ah, marmalade! Often mistaken as just another "jam", its uniqueness lies in its star ingredient: citrus fruit, primarily oranges. While jams use the pulp of various fruits, marmalade incorporates the zest and rind, giving it that unmistakable tang and texture.

is jam healthier than jelly

Historically, marmalade has roots in both European and Asian cultures. In terms of health, like its jam and jelly cousins, its healthiness largely depends on the amount of sweetness in the ingredients. However, marmalade's citrus base provides a boost of vitamin C and other antioxidants.

When considering "jelly vs jam vs preserves healthier", don't forget to factor in our 99% sugar free orange marmalade, especially if you're after a zesty, vibrant spread. Opting for brands with natural sweeteners and reduced sugar can make marmalade a delightful and relatively healthy choice for your morning toast!

Healthier Alternatives to Jellies, Jams, Preserves and Marmalades

Navigating the world of spreads might have you wondering about healthier alternatives to the classic choices. If you want sweetness without the overload, sugar free jelly or our sugar free grape jelly might be right up your alley.

are preserves healthier than jelly

For those on low-carb diets, keto syrup or keto strawberry jelly paired with bread provide delightful flavors without the carb punch, successfully answering the question, ‘Is toast and jam healthy?'.

Love a citrusy tang? Our sugar free lemon curd is a wonderful option. For fruit flavors with a twist, the rich taste of our blackcurrant jam offers a burst of berry goodness where you can get a healthy jam without trading off your health goals..

Nut enthusiasts can rejoice with our crunchy peanut butter or no sugar added peanut butter for the ultimate healthy peanut butter and jelly bars. When we trialed these products, we discovered that they offer healthy fats and proteins, making them a great, filling alternative to sweet spreads.

jelly or jam healthier

In the end, opting for products with natural ingredients and fewer additives allows you to indulge without compromising your health goals. Whether it's a drizzle, spread, or dollop, with GOOD GOOD, there's a healthier choice waiting for you.


Navigating the fruity world of jellies, jams, and preserves, it's clear: preserves take the crown with their wholesome fruit content and fewer sugars. We support your quest for healthier choices by offering delightful alternatives without the sugar rush.

GOOD GOOD jam's are made with whole fruit pieces (33% more fruit on average) than standard preserves and offer 88% fewer calories per serving than standard preserves.

Curious for a taste? Dive into GOOD GOOD's world and sprinkle some sweet goodness into your pantry today. Remember, it's always the little choices that make a big difference!

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

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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.


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