Jellies
Category: Sweets
Nutrition Highlights
Serving Size
Calories
56
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 59 (100%) |
| Protein | 0.1 (0.2%) |
| Fat | 0.04 (0.1%) |
| Total | 56 (100%) |
Serving: 1 serving 1 tbsp [21g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 15 (70.0%) |
| Water | 6.3 (29.8%) |
| Protein | 0.03 (0.2%) |
| Ash | 0.03 (0.1%) |
| Fat | 0.0 (0.0%) |
| Total | 21 (100%) |
Serving: 1 serving 1 tbsp [21g]
Benefits
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Jellies are low in calories and fat. One tablespoon of jelly contains about 15 calories and 0 grams of fat
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Jellies are a good source of carbohydrates. The natural sugars in fruit juices provide an energy boost
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Jellies contain various vitamins and minerals depending on the fruits used. Commonly found vitamins include vitamin C and antioxidants
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The fruit pectin in jellies aids digestion and may help control blood sugar levels
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Jellies make a tasty spread and topping for many foods like toast, pancakes, waffles, yogurt and more
Risks
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High in sugar content which can lead to weight gain and increased risk of diabetes and heart disease if consumed in large quantities
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Lack essential nutrients like protein, vitamins and minerals. Overconsumption displaces healthier food options
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Gelatin used in making jelly is usually derived from animal sources like pork skin or beef bones and may not be suitable for vegetarians or vegans
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Food colouring and artificial flavours used can potentially cause allergic reactions in sensitive individuals
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High acid content can potentially erode tooth enamel over time if consumed without dental care
Additional Information
Jellies are a popular food product that can be enjoyed in various forms, including fruit jellies, gelatin-based jellies, and even savory jellies. While the nutritional benefits and risks may vary depending on the type and ingredients used, this article will focus on fruit jellies, which are made primarily from fruit juices or purees.
Nutritional Benefits:
1. Vitamins and Minerals: Fruit jellies can be a source of vitamins and minerals, especially if they are made from real fruit. Fruits are naturally rich in vitamins such as vitamin C, which supports immune function, and minerals like potassium, which is essential for maintaining healthy blood pressure levels.
2. Antioxidants: Many fruits contain antioxidants, which help protect the body against harmful free radicals. These compounds may have potential health benefits, including reducing the risk of chronic diseases such as heart disease and certain types of cancer. Fruit jellies made from antioxidant-rich fruits like berries can provide a concentrated source of these beneficial compounds.
3. Fiber: Some fruit jellies may contain dietary fiber, depending on the type of fruit used and the processing method. Fiber is essential for digestive health, as it promotes regular bowel movements and helps control blood sugar levels. However, it's important to note that most fruit jellies have lower fiber content compared to whole fruits.
Nutritional Risks:
1. Added Sugars: One of the primary concerns with fruit jellies is their high sugar content. While the natural sugars found in fruits are generally healthier than added sugars, fruit jellies often include additional sweeteners to enhance flavor and texture. Excessive consumption of added sugars can contribute to weight gain, tooth decay, and an increased risk of chronic diseases such as obesity and type 2 diabetes.
2. Calorie Content: Fruit jellies are relatively high in calories, primarily due to their sugar content. Consuming large amounts of jelly can contribute to calorie intake without providing significant nutritional value. It's important to consume them in moderation, considering overall calorie needs and maintaining a balanced diet.
3. Lack of Nutrient Density: Although fruit jellies may contain some vitamins and minerals, they are not as nutrient-dense as whole fruits. Processing and heat treatment during jelly production can lead to a loss of certain heat-sensitive nutrients. Additionally, fruit jellies often lack the fiber content found in whole fruits, which is important for overall health and digestion.
Tips for Healthier Choices:
1. Check the Ingredients: When purchasing fruit jellies, opt for those made with real fruit or fruit juice as the primary ingredient. Avoid products that contain excessive amounts of added sugars, artificial sweeteners, or preservatives.
2. Portion Control: Enjoy fruit jellies in moderation as part of a balanced diet. Pay attention to portion sizes to prevent excessive calorie intake.
3. Pair with Nutrient-Dense Foods: Consider using fruit jellies as a topping or flavor enhancer for nutrient-dense foods like whole grain toast, yogurt, or oatmeal. This way, you can add flavor without relying solely on jelly as a standalone snack.
In conclusion, fruit jellies can offer some nutritional benefits, such as vitamins, minerals, and antioxidants found in fruits. However, they also come with risks, including added sugars and limited nutrient density. By making informed choices, practicing moderation, and incorporating them into a balanced diet, you can enjoy fruit jellies as part of a varied and healthy eating plan.